This article is about building muscle mass instead of getting chubby. This information is different from the advices given in other bodybuilding magazines and guides.
This is for the guys who want to build muscle mass so before starting you should be well prepared mentally. Think like you already gained 60 pounds of weight and I mean real weight. Just stick to that image in your mind. It’s crazy but before it becomes a reality you should make your mind to think like this.
If you can’t think like that you are just wasting your time. Just produce an image of yourself in your mind that how you will be looking after 3 to 4 months after working it out. We will talk further about mass building once you are on the right track.
3 days are enough to lift heavy weights. 3 days are enough because you should give some rebuilding time to your tissues. You will remain skinny if you will not rest due to over training.
Several workouts you need to be doing are bench presses, military presses, wide grip chin-ups, barbell rows and dead lifts.
These compound exercises are better for skinny guys than using haevuy machines for their workouts.
The rep range for each exercise should be 6 to 12. To gain muscle mass this should be enough. Every week weights should be increase and the number of rep should be decrease to 2 to 4 per exercise to make sure the increase in your strength increase your rep range in order to have bigger muscles.
Weight lifting alone is not enough to build muscle mass you need to take in more calories than your body burns during a workout. It is helpful in two things one it will help you body in muscle building, second extra calories will be store as body fats.Track your progress every week and remember the trick is to eat healthy food not junk food which will only make you fatter.
The formula for taking in calories is very simple, just take in calories 20 times of your body weight.
For example: if you’re weight is 120 pounds you need 120 x 20 = 2400 calories per day.
Stick to this diet plan and keep track of your performance if you are not gaining muscle mass then increase the number of calories to 2800 that is 400 extra.
According to metabolism of different persons the number of calories in take can differ from each other.
The things you are eating must fulfill the requirement of your body.
Carbohydrates , proteins and fats are the three most important thing which should be in our diet plan. This is the fastest way to build muscle mass.. Some items which includes carbohydrates are beans, yams and fruits. Tuna, fish and chicken are some items which contain proteins. Olive oil, walnut and almonds are some items which contains high fats. Six meals are essential then taking three meals a day. This idea is about making your body fueled up consistently by food. how to gain muscle mass
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