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How To Gain Lean Muscle

How To Gain Lean Muscle

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Home Page > Sports and Fitness > Fitness > How To Gain Lean Muscle

How To Gain Lean Muscle

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Posted: Sep 27, 2009 |Comments: 0
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In order to gain lean muscle, that is gain muscle without fat, you’ll need to follow what is called a clean bulk program.  This usually revolves around eating high protein, low fat foods, doing a lot of lifting, and also a good amount of running.  This sort of program is recommended to people with some amount of bodyfat or those with good mass, but that want to put on some extra pounds without worrying about the fat.  You’ll gain mass more slowly with this method, but you’ll definitely look better in the end.  And you won’t have to spend those extra weeks cutting the fat that you put on if you used a dirty bulking method.

The first thing you’ll need to know are the best foods for a clean bulk:

Various nuts and nut products, including peanuts (butter) and almonds. Fish and fish oils, which have healthy fats and a good amount of protein.  Tuna is a great fish to eat. Most plain pasta is good for clean bulking.  Just make sure to moderate it.  Rice is another great food that fits into this category. Chicken!  This is a fantastic food for gaining lean muscle! Bananas are great because they contain a lot of vitamins and give you potassium, which’ll decrease recovery time and cramps. Green veggies are great for your digestive track and will give you a ton more vitamins.  They don’t have much so far as carbs, so you can eat as many as you’d like.

When you select your foods, you’ll want to make sure you’re getting a ton of protein and a relatively low number of carbs and fat.  The general rule is 1 gram of protein for each pound of bodyweight.  This can fluctuate between individuals, but it’s a good base.

Now that you know what foods to eat, here are some tips on what actual lifts you should do:

Heavy compound lifts are, as always, very important if you’re looking to gain serious mass.  With that in mind, if you’re looking to clean bulk, then you probably have a decent frame and solid core strength.  If you don’t, then put more emphasis on compound lifts, but I’m assuming you do. Since you should have a good base, I recommend that you do a lot of isolation exercises.  These’ll stimulate growth in individual muscles and will make you appear more “lean” overall.  Compound lifts will just add a ton of mass to your frame – these will make you more aesthetically pleasing and “ripped.”  You’ll get more muscular separation (and therefore definition) with these sort of lifts. Don’t forego bodyweight exercises.  These are a good way to gauge your overall strength and are actually really good for building lean mass.  Dips, push ups, and pull ups will do wonders for your upper body.  I highly recommend dips and pull ups, while push ups are optional and better for endurance training.

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Are You Trying to Gain Weight?

Are You Trying to Gain Weight?

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Are You Trying to Gain Weight?

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Posted: Aug 12, 2010 |

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Bodybuilders usually have one or two immediate goals: They want to lose bodyfat and get ripped, or they want to pack on muscle size. The Holy Grail would be to accomplish both, but that’s hardly realistic, since it involves going in two opposing directions at the same time. The most you can hope for is to maintain your muscle while you’re losing fat. Building muscular bulk is an entirely different process from cutting up.

In years past the diet portion of acquiring muscle could best be described as haphazard. You simply ate anything that wasn’t nailed down. That, of course, resulted in not just lean mass gains but also a hefty increase in bodyfat. The next step involved reducing calories or carbs or both until you lost the excess fat. Under ideal conditions you also kept most of the muscle gained during your bulking-up phase.

For a classic example of the comparatively primitive bulk-up/cut-down process take a look at Bruce Randall, who began his bulking phase while he was in the U.S. Marine Corps in the early 1950s. He consumed prodigious amounts of food (courtesy of Uncle Sam) including dozens of eggs, quarts of whole milk and plenty of bread. That diet led Randall to a body-weight of more than 400 pounds, but he wasn’t just another fat, sloppy guy. He lifted actively during his entire hulking period, doing some extraordinary lifts, such as good mornings with 900 pounds.

I recall being told a story about the time Randall visited a New York gym for a workout during those days. He opted to do incline presses but for some reason decided to move the bench, which he did. Only after he moved the bench from one end of the gym to the other did Randall realize that the bench had been bolted to the floor. He was so powerful that he ripped the bench from its moorings without realizing it.

Randall later began training for bodybuilding competitions and, through a stringent diet and training program, dropped his weight from 405 to 187. He then increased it to 227 and won the ’59 NABBA Mr. Universe title in London. His trophy was presented to him at the contest by buxom film star Jayne Mansfield.

A more recent example of a successful hulking program was that of two-time Mr. Universe and star of the “Incredible Hulk” TV series, Lou Ferrigno. When Lou started back in Brooklyn he was skinny, though a enthusiastic young bodybuilder. After a few years of training Ferrigno weighing nearly 300 pounds. What had he done to achieve such phenomenal mass gains?

“Plenty of milk and food,” he said.

And therein lies the key to success in gaining muscular size. You simply have to eat more. These days the object is not to gain just any type of weight, but to ensure that what you gain is mainly muscle. The problem is, you must still increase your calories. There’s simply no way around that, regardless of what you hear or read.

That last statement must be qualified to a certain extent. Using certain anabolic drugs, including anabolic steroids, growth hormone and insulin, among others, can indeed increase muscle size, but even with their assistance, you still need to eat and train properly to build quality muscle. In fact, emerging research shows that you can manipulate your body’s anabolic hormones by making certain adjustments in your diet and supplement regimen. That way you fine-tune your gains so they’re mostly lean mass rather than a combination of muscle and too much fat.

One common question about gaining muscle is, How much can I realistically expect to gain? The amount of lean mass gains varies among individuals due to such factors as genetics, body structure and training intensity. Those who are blessed with a combination of naturally high androgen, or testosterone, levels and a high percentage of fast-twitch muscle fibers will make the most rapid initial gains, but even those who have less of a genetic head start will nonetheless make impressive gains by eating properly and training hard. A bodybuilding axiom holds that you make your best ever gains when you first begin training, simply because your body isn’t used to it and responds rapidly to the added stress of exercise. As you progress to the advanced level, adding muscle each year becomes increasingly difficult regardless of genetics.

Mass-With-Class Weight-Gain Diet
Meal 1
1 cup orange juice
1 cup oatmeal
1 cup milk
4 scrambled eggs
2 slices whole-grain toast with butter (no margarine; avoid transfats)

Meal 2
8-ounce hamburger
1 large baked potato
Tossed salad with dressing
1 cup milk
Fresh fruit

Meal 3
Weight-gain drink or meal replacement with a banana mixed in nonfat milk

Meal 4
8 ounces cottage cheese with fruit
1 cup yogurt

Meal 5
6 ounces tuna
1 piece fruit
1 slice whole-grain bread

Meal 6
8 ounces chicken
2 cups brown rice
2 slices whole-grain bread
1 cup broccoli or other vegetable
Tossed salad
Fresh fruit
1 cup milk with added protein powder

What to Eat for Mass

Regardless of genetic predispositions, you’ll need a positive energy balance to increase your muscular bulk. That simply means you must
eat more food than you burn. The effect is so potent that eating an unusual amount of food alone can add lean mass even without exercise, although that isn’t a recommended procedure. Studies involving human subjects who overate but didn’t exercise showed some surprising changes in body composition. The subjects all showed significant increases in lean mass.

The gains were the result of the body’s adjustments to the unaccustomed levels of food. The body compensated by increasing the levels of anabolic hormones, including growth hormone, testosterone, insulin and insulin like growth factor 1 (IGF-1), which led to the subjects’ building more muscle, a.k.a. lean mass.

Eating all those calories also blunted the levels of the primary catabolic hormone in the body, cortisol. High levels of cortisol promote the catabolism, or breakdown, of muscle. Cortisol is secreted mainly under high-stress conditions; hence its designation as a stress hormone. But the stress conditions that promote cortisol release more often involve an energy-deficit condition, such as a lack of sufficient calories or carbs. So

How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

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Home Page > Sports and Fitness > Muscle Building > How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

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How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

By: Muscle Trainer

About the Author

Always desire a nice, Muscular Body to Charm the woman you love?

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Article Source: http://www.articlesbase.com/ – How To Build Muscle Mass – Gain 10 Pounds of Lean Mass in 4 Weeks

How To Build Muscle Mass

How To Gain Muscle Mass Fast | Protein | Calories Protein Gaining muscle mass fast is in effect not that hard. But people make it more complicated as opposed to it is or clearly give up after a few goes at it. Don’t be such a guy. It’s all about eating adequate protein and calories, training briefly and intensely, and resting properly. So, here’s my recommendation on protein, eat 1.0 to 1.5 grams per pound of body weight per day.

Yeah, it is a lot. But, you’re going to desire it. Building muscle doesn’t work without protein. Eat a lot of lean meat, eggs, fish, beans, and possibly dairy. And, go out and get a 5 pound tub of whey protein powder. All people who weight train use it, you’re no different. Calories To put on weight and muscle we have to take in more calories than we burn during out workouts and everyday life. But, it can’t be too much more otherwise we’re going to get a buddha belly and/or thunder thighs. How To Build Muscle Mass

This part is easy, monitor everything you eat for a few days. Now, get the average calorie amount, there are online calorie sites everywhere, and bump up your calories about 200 – 300 per day. Measure weight gain after a week. If you’re gaining 2 -3 pounds it’s enough calories, if less, up your calories another 200 or so. It’s that easy. How To Gain Muscle Mass Fast | Intensity | Rest Intensity Unless you’re a steroid freak, the routines in the big muscle magazines aren’t for you. I hope you’re not even considering going down that road.

So, for us honest athletes its short, intense sessions lasting 45 minutes and that’s it. Train each body part about once every 5 days. Less is more. Go heavy. Think 2 – 4 sets of multiple joint exercises like squats, bench presses, and deadlift. These skyrocket testosterone and cause massive muscle gains. Every muscle on our body grows when our back, legs, and chests grow…even our biceps.

Rest On a non training day, sit back, relaxation, get a good amount of sleep, eat a good clean diet and recover. You don’t need any crazy supplements just good old fashioned rest. Rest is the critical factor that many people miss out on. We only need to be lifting 2 – 3 days per week. That’s it. You are going to be wiped because you’re going heavy and intense. Then rest. Start taking action to gain your muscles by Getting Your How To Build Muscle Mass eBook now!

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Muscle Trainer -
About the Author:

Always desire a nice, Muscular Body to Charm the woman you love?

You can grow your Muscles fast with proven
How To Build Muscle Mass now!

Try the Program now and see how it
benefits your life forever!

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Question by Ritchie: The only thing you can gain and lose in “Lean body mass” is fat and muscle?
Easy question.

Best answer:

Answer by mlive78
Not sure if I understand your question. Basically, Lean Body Mass (LBM) includes everything except fat, not just your muscle. That means LBM also consists of skeletel mass, organs, and water weight. The water weight is a biggie, because that can fluctuate quite a bit depending on your lifestyle.

Give your answer to this question below!

Serious Lean Mass Gain and Pro-Anabolics

Many people don’t know about pro-anabolics and how they can help with lean mass gain. Bodybuilders and weight lifters are all after the same one thing. That is, a lean hard body. Getting these serious results is definitely not an easy task. There is so much to a human body that it is very difficult to decide what works. For some, it seems easy and no one really knows if it is their genetics, pro hormones, pro steroids, or even illegal steroids.

One thing that has come from the Eastern Europeans is pro-anabolic agents. Until recently, these agents were a huge secret, only being used by Communist athletes. When Communism began to fall, the secrets started coming out. One compound turned out to be Ecdysterone – a very powerful pro-anabolic. Some of the newly found data regarding this pro-hormone show that athletes who took large doses of the Ecdysterone made extreme gains in muscle size, endurance, and strength.

So, is this Ecdysterone and other pro-anabolics the missing link to real muscle growth? Researchers found that actually protein synthesis and anti-catabolic activities is what really helps build lean muscle mass. When the two work together, you can get phenomenal results. Anti-catabolism is the halting of cellular breakdown in the body. Doing this makes it easier to build new muscle mass. Protein synthesis is the process in which cells build protein. Obviously, if you can find a way to combine these two processes, halting the breakdown of protein cells and building more protein cells, you have a better chance of building lean muscles. There are three ingredients that play a huge part in these processes. They are the Ecdysterone we talked about earlier, Methoxy, and Ipriflabone. These three make a pro-anabolic that is used for maximizing muscle building, faster recovery and significant gains in lean muscle mass.

There are other pro-anabolics as well. One of these is a Spirostane compound. It also increases the protein synthesis rate within the cells. Another compound is made with Spirosten. This one supports optimal gains in both mass and strength. It limits the amounts of estrogen in the cells but allows only the amount needed to feed the protein synthesis. A third ingredient works with pro-anabolics and is an herbal extract that enhances libido and is a nerve stimulant. It is called Ptychopetalum Olacoide. It is combined with the pro-anabolics to intensify training.

There are 5 quick and simple ways to jump start the process of anabolism and get you on your way to lean muscle mass. The first tip is to emphasize the negative. When working out, you want to overload muscles in the negative phase. This is when the muscles are stretched and lengthened, not contracted. Eating fish that contain higher amounts of fat and omega 3 fatty acids make muscles more sensitive to insulin and fuel glycogen storage and amino acid entry into the muscles. Increasing sodium can actually help as well as discontinuing any aerobic exercise which interferes with gaining muscle mass. The fifth way is to do some tough power lifting. The equation is: more strength equals more tension on the muscle equals more growth. The harder you lift with more weight, the more growth you’ll get. Also, don’t forget to rest! Your body does need that too.

Using these simple ways to kick start anabolism and using pro-anabolics can really help you gain the lean muscle mass you want. Bad Ass Mass by ALR is a pro-anabolic that is designed to support this serious lean mass gain and can help you get that lead, rock-hard body you’ve always wanted. 

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