Gaining muscle weight is one of the hardest things a person can do. Here are general guide-lines you can use to bulk up your muscle mass.
Putting on good pounds isn't easy to do. Many people will work out intensely at a gym only to either burn out quickly or get poor results. So if you want to gain weight and build muscle, you've come to the right article. Gaining muscle weight is one of the hardest things a person can do. Here are general guide-lines you can use to bulk up your muscle mass.
5 Lb Whey Protein
The first thing you should do is invest in protein powders. This is going to be essential for adding the protein your recovering body will need. There are many different types of these but the main are whey, casein, and soy. Whey is a quick metabolizing source and is the most commonly used. Casein is slower metabolizing and will release a balanced amount of protein out during the day. Soy is sort of controversial: Many studies reference the release of estrogen from soy and negative health effects on the thyroid; other scientific circles say everything with it is fine. If you have a family history of hypothyroidism, you may want to just play it safe and go with whey; it is the most proven supplement.
If you want to bulk up with muscle, you have to focus on less reps and lifting more weight. A good rule of thumb is between 8-12 reps. If you can do it 20 times or more, add at least 5 lbs. You'll want to work out a good deal of your core, legs, back, chest and arms. There is no set rule for what types of workouts you have to do, but using the leg press, calf raise, bench press, pull-up bar and curling will get the job done.
For gaining on your core, you should add weights to crunches, leg raises and use an ab wheel. The intensity of your workouts should definitely be based on your body's feedback. Always check your ego at the gym door and do things in proper form, anything less is cheating yourself.
There are prime times to use your supplements. If you're drinking protein shakes-try to take them within an hour after working out. You can also drink them before you go to sleep as well, but the ones with added taurine might wreak havoc on your sleep schedule by keeping you up at night. If you are taking creatine, the best time is after a workout.