Thanks to : That junk (it's what taught me all this)
I see so many people come to the gym week after week, month after month but never make any gains what so ever. It is impossible to make any real gains if you use ineffective techniques. That is why most folks sooner or later give up because they are unable to build muscle as fast as they want. You can have all the willpower and motivation in the world but if you have no idea what you are supposed to do, you will not grow muscles. In this advice I will point out some very important factors that you need to know.
1) To make your muscles grow you need a surplus of calories. Your intake of calories has to exceed your caloric expenditure. It is a rule that has to be followed. No matter how perfect your workout schedule is, if you do not follow this rule, you will fail. Count your calories!
2) Eat the right calories from the best muscle building food sources. The quality of the calories you eat is just as important as the total number of calories. Not all calories are the same. The three main food groups you should focus are:
- High Quality Protein - Protein repairs and builds muscle tissue and is the most important nutrient if you goal is to make your muscles grow. For example: lean red meat, fish, poultry, eggs, skim milk, cottage cheese, natural peanut butter and whey.
- High Fiber, Natural Carbohydrates - Carbohydrates help to absorb proteins and provide the energy you need to do your workouts. Carbs are your body[ number one source of energy. Stick to high fiber, unrefined carbs like oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.
- Healthy, Unsaturated Fats - Essential Fatty Acids (EFA) are highly beneficial to the muscle growth process by improving the metabolism, increasing testosterone levels and volumizing the muscle cells. You can get EFA[ from seeds, nuts, fish, avocados and liquids like flaxseed oil.
3) Keep a record of your workouts. Progression makes your muscles grow and you can make progress when you know exactly what you did in the past. You break down your muscle fibers by training with weights and your body reacts to this stimulus by rebuilding the damaged fibers stronger and larger.
If you want this process to happen then focus on progressing in the gym from week to week. You can either increase the amount of weight on a specific exercise or increase the number of reps performed on a specific exercise. Adding weight is the best method, so use that as much as you can. If you keep a accurate record you know exactly if you are making progress, if you are not making progress you are not building muscle.
As a final word, I wanted to let you know that I actually had a talk with Tom Venuto. This guy's amazing, he's the one who thought me all my tricks. I know nobody wants to buy shitty ebooks, but this one just work, just give it a look and listen to the little interview on the page. I'll post update more frequently now, check out everyday for the next update!