by Cory Davison

Created on: March 07, 2009

Admit it, at some point or another you've wanted those mountainous biceps, huge chest, and killer abs. However, wanting something and obtaining something are two very different things. If you truly want that killer body, you're going to have to work for it. Here are three simple things that can make a huge difference when it comes to gaining muscle.

An Apple a Day Keeps the Muscle Atrophy Away

I can't stress this point enough, you're not going to gain size if you don't consume enough calories! Your body requires energy to build muscle tissue, and that energy has to come from somewhere. If you aren't seeing results, just try bumping up your calorie intake by 500 calories a day. If you still aren't seeing increase in muscle size, increase your calorie intake by another 500. However, if you notice increased body fat, lower your intake back down a bit. Also, it's important to eat wholesome foods. You don't want to ingest another 500 calories a day from deep fried, bacon-wrapped fudge; you want to obtain it from healthy sources. Incorporate a lot of grainy foods, such as oatmeal, cereal, bread, etc. as well as from fruits and vegetables. Meats can be great as well, as long as you avoid processed foods, as they tend to be plentiful in sodium and fat. Try to focus on eating a large amount of carbohydrates and lean protein.

Slow and Steady Wins the Race
Are you one of those people that go to the gym and try to "lift" far more than you can handle just so you look stronger in front of your fellow gym goers? If you are, you should be ashamed. Not only does it look absolutely ridiculous, but it's costing you too. When you perform exercises this way, you rely almost entirely on momentum. Next time you go to the gym, try doing 70-80% of what you regularly do, but make sure that you take at least two seconds on both the concentric and eccentric movements. Also, try holding it for at least a second when at the peak of your contraction. I guarantee if you try it this way, you will feel a much greater pump.

Breeeeeaaaath

Proper breathing can really play a huge role in force exertion. No matter what you've been told, no matter who told you, NEVER hold your breath when lifting weights. That is unless you want to seriously injure yourself. Failure to maintain a solid breathing pattern, especially when performing heavier exercises, puts a lot of strain on your body. This can also reduce the amount of force that you exert upon the weight. When you fail to breath, there is no oxygen travelling to your brain. This, along with the energy required to lift weights, will almost certainly result in lightheadedness, fatigue, or even nausea. Try to inhale during your eccentric movement (lowering the weights) and to exhale during your concentric movement (lifting the weights/contracting your muscles). Also, try to inhale through your nose and exhale through your mouth.

These are three very simple rules to follow, but I guarantee that if you follow them, you will see improvement.

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