The Beginning
When beginning a workout routine we often all have the same question: "Do I workout to gain muscle or to lose fat?" Although both goals require some form of working out, gaining muscle generally takes work in the gym. The best way to gain muscle basically involves exercises that involve a low number of repetitions with a heavier weight which will build more muscle than a higher number of reps with lighter weight.
Getting Started Tips
For those who are serious about gaining muscle mass, here is a short list of tips to remember while working out.
Limit Cardio Workouts
Exercising is important obviously but you want to limit your cardio workouts. At most, you want to do no more than two sessions per week at 30 minutes per session. For beginners you may want to lay off cardio entirely for at least 8-12 weeks. During that time you will want to work on your training and diet routine to pack on some muscles.
Your goal during this time is to gain 15 to 20 pounds of muscle. After that, you can start your cardio program as mentioned above. The bottom line is that everyone should be doing some kind of cardio while gaining muscle but beginners should wait until they have their muscle-building program established.
Stretching
Any type of stretching is very important along with getting occasional massages. Stretching the muscles will keep you flexible and help to prevent injury and is also effective in helping improve recovery between workouts.
You should never stretch cold muscles. Before stretching you will want to do some low intense activity for five to ten minutes. This will warm up your muscles before you stretch them.
You should also stretch with no pain. While stretching you can get to the point where you feel a slight pull but don't go any further to induce pain. To get the full benefit of stretching, hold the stretch for up to sixty seconds.
Other important aspects of stretching include remembering to exhale as you stretch and inhale while you are holding a stretch. And always stretch the targeted muscle groups. Finally, remember to stretch after your workout as well.
Eat More Regularly
Eating is very important for your overall goal to find the best way to gain muscle. Depending on how much you eat, you will either lose weight, gain weight or maintain your current weight. To gain weight, you need to eat more than you burn so your body can use that excess energy to build muscle.
When beginning a muscle gaining program, you will want to increase your caloric intake. However, the question is, how much more should you eat? If you are working for a substantial gain in muscle, you may want to add an extra 750 - 1000 calories to your daily diet. Over the course of a week, this amount of calories will really build up.
However, the common calorie increase for most is 500 calories per day. There are ways to scientifically calculate how much you need to increase your caloric intake to help gain muscle but here is a good rule of thumb: To gain one pound of muscle per week, you need an extra 500 calories per day. Want to gain two pounds? Then eat an extra 1000 calories per day.
Drink Shakes
Before your workout you want to mix up a protein shake that has a ratio of roughly two grams of carbs for every one gram of protein. You want to sip this shake during your workout.
Protein is essential for muscle gain. As mentioned above, carbs (and fat) are also required but protein is what actually builds the muscle tissue. The problem is, protein is not stored effectively in the body so it not used and is eliminated as waste relatively quickly. This explains why constant protein intake is necessary.
The most popular protein shake is whey protein powder which is made from cow's milk. The reason for it's popularity is because of the quick manner in which it leads to muscle growth and strength gains. You will want to drink a shake 30 minutes before the workout, during the workout (sipping) and 30 minutes after the workout.
Train the Entire Body
Training the entire body is very important for your overall goal to find the best way to gain muscle. You will get greater hormone release by training more of the muscles in your body. In turn, this hormone release will stimulate muscle growth all day long. You will want to work on each muscle group equally to ensure balanced training which will allow you to grow safely and quickly. This will help you to avoid injuries and to preserve your flexibility.
The best full-body workout routine will use mostly compound exercises because they work many muscles at the same time. A sample full-body workout session could consist of squats, bench press, pull-ups, military press, barbell curls and the ab-roller.
The next full body workout could consist of dead lifts, bent over rows, dumbbell incline bench press, lateral raises, dumbbell triceps extensions and hammer curls. The point is, what you are doing is mixing up your sessions yet working out all of your muscles at the same time.
Warnings
If you are a true beginner to working out to gain muscle, you will want to begin your workouts in the gym or health club to take advantage of trainers and other staff to help and teach you setup your training routine.
Another important warning is to rest a day between workouts. As a beginner, it may make sense to us to work out everyday to achieve the maximum effect. This thought could not be further from the truth. By resting a day in-between, your muscles will be allowed to repair themselves from your previous workout.
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