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Weight Gain for Healthy and Muscular Look
Use proper form if you can't feel the muscle working you most likely are not doing the exercise properly or you are using to much weight. Use free weights and machines in gym as well as body weight exercises like chin-ups dips and pushups if you don't stress you muscles enough in your workouts you will not grow. You don't have to kill yourself in the gym just do enough to get a good pump.
- For best results use a weight that you can only lift 4-8 reps per set by using heavy weights it puts your muscles and nervous system under a lot of stress. If you already have done this switch it up and cycle your workouts for a few weeks lift weight that you can only do 12 reps per set.
- If you lift explosively, this works best when you lift between 60 to 70 percent of your max weight by lifting explosively you can stimulate the fast-twitch muscle fibers and in turn become stronger.
- For best results use mostly free-weights. Free weights stimulate more muscle fibers then machines.
- Use compound movements like Squats, bench press, and my favorite the dead lift.
- Maintain proper form throw out all of your exercises. You need perfect practice instead of hours of endless practice.
- Be consistent stay focused throughout the entire work out don't go off and talk to friends or take long breaks between sets.
- Every two to three months change up your workout you can keep the exercises that work the best.
- Get a personal trainer unless you are rich I suggest that you get them to design a workout that would best fit your goals.
- Exercise every body part with the same enthusiasm as you do with your favorite body part or you will end up.
- Be patient the perfect body doesn't come over night it takes time.
- Do very little cardio while attempting to bulk up.
- Your muscles need time to recover so get proper rest and get 7 to 8 hours of sleep a night.
- If you have a fast metabolism cut back on your workouts. Try working for 45min instead of 60min this way you will burn less calories.
Diets Care
- Eat every a meal 2 1/2 to 3 hours that you are awake every meal must have high quality protein and crabs.
- Eat a big breakfast it is the most important meal of the day.
- Increase the size of your meals the more muscle you put on the more food it takes to support it.
- Increase the amount of water you drink in a day, A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day. Another good thing to do is to fill a gallon or 4-litter milk jug in the morning and try to finish it by the end of the day.
- Take a protein supplement, mix some whey protein and skim milk powder with some milk in a blender and you will be all set.
- Eat slowly this allows you to digest your food properly and get the full nutritional value from it.
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