by Reid Aune

Created on: July 23, 2008

These best proven ways to gain muscle mass is to lift heavy weight, routinely change your excercises, and to consume a lot of calories. Many fail to believe that it could be so simple, the body and fitness techniques are complicated. Many fall into the trap of following the newest excercise routing, often changing strategies before they have achieved the benefit they worked so hard for. It does not need to be compicated. If your goal is to mere pack on some muscle follow these three principles and you cannot go wrong.

PRINCIPLE 1: LIFT HEAVY WEIGHT, AND LIFT UNTIL YOU CAN LIFT NO MORE

If you would like to gain weight make sure that you are not underestimating yourself. If you are looking to increase your muscle size you must absolutely lift until your muscles cannot lift that weight any more, not even one more time. This may be difficult by yourself so whenever possible bring a training partner along with you. Most of the muscle gains are made during that last few lifts of a set, so make sure you give it your all every time. If you find this tiring, increase your rest between excercises instead of decreasing your intensisty.

It is important that you lift the appropriate weight. If you life too light of a weight then you will gain endurance, however your muscles will not get any bigger (though they will get denser and therefore harder.) If you lift too heavy of a weight you will increase your power, however your muscle size will not increase much. The ideal weight for increasing muscle mass would be a weight which you can lift between 6 and 11 times. Therefore if you pick up a dumbbell and can lift it 15 times, your weight is too low. Again, if you can only lift a weight once or twice maybe you should lower the weight a little. If you are trying to get as powerful as possible and do not particularly care about growth in muscle size, by all means continue working with weights where 1 or two lifts is your maximum. Everybody has different goals.

These best proven ways to gain muscle mass are to lift heavy weight, routinely change your exercises, and to consume a lot of calories. Many fail to believe that it could be so simple because the body and fitness techniques are complicated. Many fall into the trap of following the newest exercise routine, often changing strategies before they have achieved the benefit they worked so hard for. It does not need to be complicated. If your goal is to mere pack on some muscle follow these three principles and you cannot go wrong.

PRINCIPLE

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