How to achieve Big Muscle Gains

Big muscle gains need your planning and dedication. You are going to make some major changes and stick to them.

Plan your exercise for weight gain. Working the muscles tears the fibres and as they repair they grow. You need to increase the work your muscles are doing and give them rest to grow.

To make your muscles grow rather than just be capable of more work over time, you need to concentrate on exercises with heavy weights and a low number of reps. Repeating 20 bicep curls with light weights will give your arms stamina. However, just 3 at a time with almost the maximum weight will give you muscle gain and those bulging biceps. Do three sets of 3 reps and have a day rest before the next workout.

Big muscle gain means working all your muscles. Remember your triceps. These are not used much in everyday life but your arms will be unbalanced and look odd if you just have large biceps. Hold a bar in the centre and lift upwards from your head. The backs of your arms will strain and grow along with the front.
For major weight gain you need to focus on the larger muscle groups in the trunk. The chest is an obvious area but do also put the time into the core muscles of the lower back, stomach and pelvic floor. These will give stability and a base for all other muscles. Use the plank or superman exercise to make these areas work and add to the gain by using an exercise ball for crunches and leg lifts. This makes all exercise unsteady and the core muscles work to keep the balance. Many gyms now offer moving plate exercise facilities which again give micro-movement to amplify the effect of the exercise.

During your rest days, have a cardio session. Get yourself out of breath and sweating for half an hour. This keeps your body working smoothly and gives your internal organs a workout.

Along with exercise you will need to change your diet. Your body will need less fat and more protein. Foods high in protein include white meats, oily fish and nuts. Combine these with healthy carbs like oats, beans and pulses. Brown rice and bread give vitamins and roughage to keep your body working properly.

Alcohol is low on anything except calories so is usually a waste. To keep the exercise routine on track and the digestive system working you are going to be drinking mainly water.

For that extra boost, especially for those with genetic tendencies against muscle growth, a big weight gain can be helped by taking natural supplements. These can be safe and supply very high levels of protein and vitamins without the fats and carbs you do not want or need. Look for products high in creatine. This occurs naturally in the body and helps give energy to muscles and so encourage muscle growth. Supplements can give you far more than even the best high protein diet.

Add in your determination and you may find in a few months those big muscles gains happening for you.