Even though gaining muscle mass is no mystery, a lot of gym goers make very big mistakes when they start a program to gain muscles. One group of people think that you need to “pump” your muscles as much as possible, while the other thinks that it is not possible to achieve growth without supplements. The only truth is that you can only achieve the results you want by combining the proper nutrition and exercises. Find some great products for lean muscle mass on this page here, and you can check out their price list here (Herbalife Cena).
1. Use free weight through all the difficult series. How ever difficult exercises on machines may seem, they do not include as many additional muscles as free weights do.
2. Use complex and not isolating exercises. To gain muscle mass, it is best to use weights that encompass several different muscle groups.
3. Asses your own body realistically. Define which muscle groups are weakest and which you need to improve immediately, and do those exercises first.
4. Define the order in which you will exercise your different muscle groups. Do the biggest muscle groups at the beginning, and the smallest at the end.
5. Experiment with exercises. As there are many different exercises for every single muscle group, find the one that suits you most.
6. Avoid injuries. Be aware of dangerous exercises, and if possible avoid them as you can achieve great results with exercises that don’t stress your ligaments and tendons too much.
7. Exercise regularly, and use an optimal amount of exercises, repetitions and series for every individual muscle group. Muscles are formed in recovery so they need rest, and it is completely enough to spread your sessions over 3-4 days every week. It is recommended that every muscle group is exercised one time per week, and at most 2 muscle groups per session. Optimally, do 2-3 exercises per muscle group, with 8-15 reps for each exercise. Do the last series until you can do no more.
8. Eat more high quality calories, in several smaller meals spread throughout the day. If there is insufficient intake of food, your body will be forced to store the food that it gets. You should keep in mind that your body makes special stores of carbohydrates and proteins, and everything that is in excess is stored as fats.
9. Complex carbohydrates will give you the energy you need for training. It is recommended that you eat rice, potatoes, green leafy vegetables…
10. Proteins are necessary for you to develop. The recommended protein intake per day is about 2-3g per kilogram of body weight. Foods that are rich in protein are milk, eggs, lean meat and fish… and they should be included in every meal. Quality proteins can also be taken with supplements, whose advantages are that they are more easily absorbed and immediately supply the muscles with necessary amino-acids. Before and after training, it is best to use whey protein because it is easy to digest. Casein is a great choice to take in before going to sleep as it is absorbed by the body over 2-7 hours.