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|Are you finding it difficult to gain the muscle mass you want? If that's the case Omar Vizquel Jersey , then your situation isn't unique.
Firstly, despite the claims made in countless fitness and bodybuilding magazines, it's unlikely you'll gain anything near 20 lbs of muscle a month (naturally, anyway) - so being realistic with your goals is very important. There's no denying that successful muscle growth requires determination, consistency and patience.
However Omar Infante Jersey , following effective training principles for gaining mass can make a real difference if you're currently not doing so. Countless people head out to the gym every day with the best intentions, but it's all too easy to waste your time when if you're not training optimally. With this in mind, here's 3 key principles for improving your mass gains in the gym.
Tip 1 - Progressive Overload
Have you ever heard of progressive overload? If you're not applying this technique, then you're very likely to be training in a 'less-effective' way. Progressive overload is actually quite simple, it just means making sure you're increasing your rep count and 'weight lifted' each week. Obviously Nick Castellanos Jersey , you're not going to make huge leaps week in, week out - especially if you're no longer a newbie. But you should always prioritize adding weight and reps to your lifts.
You see, if you aren't placing extra stress on your muscles each week by following the law of progressive overload, then you aren't going to be stressing your muscle fibers enough to cause 'overcompensatory' growth. It's important to understand that muscle growth works as a defense mechanism to prevent your muscles from taking further damage in the future. When you neglect to push yourself to your limits, you won't be triggering the kind of stimulus needed to make your muscles grow stronger and larger.
Tip 2 - Protein Intake
Now Miguel Cabrera Jersey , even if you always push yourself in every workout, and you turn up at the gym every day on time - you still won't reach your full potential if you haven't got your diet handled. The vital nutrition step to get right is your daily protein intake.
Most people agree that it's wise to consume 1g or protein for every 1lb you weigh. For example, a guy who weighs 190lb should aim to consume 190lb of protein daily. It's best to think of this as a 'general' rule and not be too dogmatic, but just remember that if your protein drops too low over a consistent period of time, then you won't have the necessary 'fuel' to supply your muscle with the nutrients it needs to create new growth.
Tip 3 - Creatine
It's true that many of the health supplements you see on the market these days aren't required to build muscle. But there's no denying that creatine is the major exception to this rule. While it's not required Michael Fulmer Jersey , it's certainly worth using.
Numerous scientific studies have been performed in regards to creatine - and virtually every single one determines that it's a very effective supplement to take if you want to build muscle.
If there was only one supplement you could take when it comes to building muscle, then creatine is the obvious choice. Fortunately, it's also very affordable. You only need the basic 'creatine monohydrate' to see excellent results, so you really don't have to buy any complex 'blends' and formulas with a host of additional, unnecessary ingredients.
Overall Mark Lowe Jersey , building muscle mass doesn't have to be overly complicated. While there are specific rules and principles you need to follow if you want to ensure optimal results, it's a relatively straightforward process once you understand the fundamentals.
When you follow the advice you've learned in this guide, you'll already start to see more progress than you might have experienced so far. And once you see the look on the faces of all your friends, you'll realize that making this goal a reality was totally worth it..
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