How to gain muscle properly? Wie man Muskeln richtig gewinnt? ¿Cómo ganar músculo adecuadamente?

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How to gain muscle properly?

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How to gain muscle properly?

Here we have compiled the best tips for increasing muscle mass with an emphasis on good training. You must know that in a few weeks you may see changes at the physical long as you keep a steady and daily training. Once you start to apply the correct techniques to increase muscle, you will notice differences in your body. So let’s work!


  • Maximize the power of full body workouts every 48-hour, 3 times a week before progressing to training divided into top and bottom 4 times a week or more.
  • Multiply your weight in pounds by 15 to determine how many calories you should eat to gain weight in muscle.
  • Run 1 exercise per body part for full-body workout and do a different body part each day while you train in the week. At the end of the week, play each muscle group 3 times per week and at 3 different angles.
  • Eat a carbohydrate-protein ratio of 2:1 after every workout and liquid.
  • Use a training diary to take your progress.
  • Run each set to the maximum muscular capacity.
  • Try to drink 4 liters of water a day.
  • Vary your repetitions and sets frequently during your workout, more than any other variable.
  • Focus on burst during climb or push the weight (concentric phase of motion) and take 3-4 seconds to lower the weight (eccentric phase) in your routine.
  • Have a goal of 5 pounds of muscle per month. Although not achieving every month, is always good to have a goal and if you win more than 5 you will better manage your nutrition because you might have some fat.
  • Eat at least 3 servings of fruits and vegetables every day.
  • Focus on large muscle group exercises, 80% of your training.
  • Alternate between dumbbells and bar every 2 weeks.
  • Enter transformation competition, bodybuilding or modeling to keep you motivated.
  • Follow a program for 12-16 weeks before trying the next different program.
  • Pyramids are used to increase your strength by 5% each week.
  • Eat variety of eggs, chicken, lean meat, fish and milk during the day to get high quality protein (bio) to create muscle.
  • Have a training partner motivating you and give you that extra boost to give you a faster muscle growth.
  • Never train with hunger if you want to increase muscle fast.
  • Concentrate carbohydrate intake when your body needs more - breakfast, before and after training.
  • Be sure to squat and deadlift every week to increase the release of growth hormone and testosterone.
  • If you have never taught good form or technique to exercise, find a trainer or professional help.
  • Stretch half the time you train each week. If you train 3 hours per week, you should stretch your muscles a total of 1.5 hours per week.
  • Train a muscle group during the whole movement of exercise to stimulate muscle growth.
  • Train your weakest muscle group first in each workout.
  • Avoid fast foods, high in processed or packaged.
  • Avoid protein bars and supplements containing aspartame, artificial sweetener or a sucrulose. It is better a natural sweetener like Stevia.
  • Have at least 8-hours of uninterrupted sleep every night.
  • Do not be afraid to overload your muscles and not achieving the number of repetitions that you do.
  • Eat a combination of olive oil, fish oil, coconut oil, nuts and organic peanut butter to give you a variety of healthy fats to increase the production of muscle growth hormones.
  • At the end of 12-16 weeks of training, take a week off, and follow a regime of low intensity exercise.
  • Look for someone to help you during your series or oversee stronger.
  • Have a training program. Never go to the gym without a plan.
  • Try 5-10 minutes of dynamic stretching and warm up before each workout with weights.
  • Take an appointment for a massage or therapy to prevent injury from excess muscle tension.
  • A cold shower at the end of an intense weight training. Annoying but it helps.
  • Consume at least 1 gram of protein per pound of "lean" body weight in your body.
  • The center of your training should be focused on squats, dead lift, paddles, press, dominated, and parallel bars.
  • Train with someone bigger and stronger than you. It will be a challenge and motivate you to train harder.


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Tags: bodybuilding exercise gain muscle gym workout

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2 Reviews about How to gain muscle properly?
on 27/12/2014
I think having a training partner is one of the best things you could do for yourself while endeavoring some sort of major life change (such as getting fit). A lot of people think that just bulking up muscle will help them lose fat, but this is not true. If you want defined musculature, you have to also burn the fat that is covering your muscles.
on 29/04/2013
Nice, well I love doing exercise and it?s always good to find new information to have a better performance while doing my practice, some of these advices are very good, especially when your goal is to increase your muscle mass, and that?s what I am doing right now so this is perfect.

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