It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.

So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.maximize-muscle-mass-training_d

 

1. Know the number of calories you need to grow bigger

 Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.


2. Exercise big muscle groups to jumpstart the muscle building process

Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.

3. Lift progressively

As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.

Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.

4. Alter your exercise routine

If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.

5. Do partial lifts

Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third.

6. Use Supplements

Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles.

Source : http://buildthemuscle.org/bodybuilding/how-to-gain-muscles-fast/

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It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller. So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises,...