You wish to gain 10 pounds of muscle mass and to do so in two months; truth is this is easy for some but not all. If you are a beginner in bodybuilding or muscle training you are the ideal candidate for such aggressive muscle gain. On-the-other-hand for an experienced athlete your body will be already adapted to previous gains and will need to be shocked into a response to achieve this result. It's rarely an impossible feat in this latter case, just a task that takes greater effort to achieve.
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Whether athlete or beginner two factors will determine how long you take. These are genetics and motivation. When it comes to genetics, each of us are born with a specific body-type predisposition. For some this means they are naturally thin and do not pack on the pounds no matter the exercise taken or food eaten. Others can't stave the extra pounds off at all, while a lucky few have an ability to keep the fat at bay while carrying a muscular physique that bulks easily with little effort. Only you know your genetic secret, but no matter the case, try and try again, because you can make it happen if you have the determination.
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Surplus the Calories
No amount of growth will occur without a robust and consistent daily load of calories. This is the crux of gains and the smarter you are with your calorie consumption, i.e. food choices, the better the results. Off the bat, increase your daily calorie consumption by no less than 500. This equates to a 1 pound gain of overall body weight per week. Don't worry, your workouts will ensure that you transform these added pounds into muscle if you maintain a diet of nutrient-dense foods. Warning, if you eat more daily calories but do not workout consistently, you will not gain muscle, you will gain fat.
You most assuredly want to gain muscle but you do not want to cause an unnecessary heart condition from eating poorly. This means keep your saturated fats in check and grab muscle building, heart-healthy good food. Opt for lean protein, low-fat dairy, fruits, vegetables, nuts and whole grains.
Protein is particularly emphasized in the muscle bulking diet because a significant percentage of your muscle is made up of it. Lean, baked or grilled poultry, fish, lean beef, no-fat milk, egg whites and nuts are ideal sources for adding a serving to each meal or snack. Graze regularly on the fresh, raw fruits and vegetables. Eat oatmeal, whole grain breads, wheat pasta and beans galore. Create any combination you wish, just make sure it adds calories daily and can support your energy levels for working out.
Train the Temple
You have to tear those muscles down in order to create mountains. This means structure an intense strength training program of four to five workouts each week. Try one of two methods: full body workouts each time, every other day or split it up and do alternative days of upper body and lower body focused workouts. Beginners might do best with the full body each time whereas the athlete might have better results with the upper-lower split.
Regardless of how you segment your weekly workouts, perform compound exercises first and then toward the end of the workout include isolation moves. Compound workouts activate multiple muscle groups at the same time, so you basically get the benefit of bulge in fewer moves. Bench press with wide and narrow grip, dead-lift placing the feet in varying positions, military press with barbells, row, squat, lunge, triceps dip, pull-up and push-up. Isolation moves include biceps curls, dumbbell lat raises, triceps kick backs, calve raises, leg curls and extensions.
Use heavy weight with low repetitions of six to eight. This forces your muscle to work extremely hard, which causes small tears and accelerates muscle recovery. After the first month you can increase your reps up to 15 but you might need to also increase your weight because your newly developed muscles have more power and can handle it.
Rest is imperative to successful muscle gain. This cannot be emphasized enough. Rest equals recovery, which equals muscle growth. If you must workout on your resting day, jump on the treadmill or bike for 30 minutes. Cardiovascular activity keeps your heart muscle strong and dedicating a short amount of time to it will not impede your muscle bulking efforts.
Additional Tips
During weight training, lift and lower gradually. Take your time. The resistance created by the weight and slow, proper motion enhances the work your muscles must do to complete the set. More work means bigger gains. Drink water before, during and after your workout. Water hydrates muscle cells and this makes bigger muscles. Stretch before and after your workouts. Stretching helps to move the built up lactic acid in the muscles that is caused by lifting through your body and this makes room for muscle growth. Avoid drinking alcoholic beverages. Alcohol dehydrates the muscle cells and impedes your efforts.
How to Gain 10 Pounds of Muscle in 2 Months
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Jan 07, 2012 01:34:24
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