7 Proven Strategies For Maximum Muscle Gains

In the quest for maximum muscle gains, with all the information and misinformation floating around, knowing where to start can be almost mesmerizing. Because of all this conflict I have compiled 7 fundamentals that will get you started on the right foot.

Train Hard. The intensity level at which you train will very often separate people who get average results from those that make excellent gains. Performing every set to muscle failure will cause the fibers in your muscles to be stimulated to their greatest potential. In other words, complete each rep until you can't complete another using proper form. Sub-par training intensity will give you sub-par results.

Train with free weights and focus on compound movements. If you want to make any sizeable gains in muscle mass and strength you must exercise with free weights and center your weightlifting routine aground compound movements. A compound exercise utilizes two or more joints in performing the movement. This results in stimulating a lager area of muscle fibers, and allows you to lift much heavier weights. Some examples are: Squat, Deadlift, bench press, overhead press, and chin ups.

Keep track of your progress. The goal here is to improve from week to week. Every time you lift weights you are tearing the muscle tissue at a microscopic level. The body in an effort to save itself will rebuild the effected muscles a little bit stronger each time in an effort to protect itself. So if you want to continue to make muscle gains you must improve your progress from week to week. This does not always mean lifting more weight. It could mean squeezing out an extra rep or two, or decreasing the rest time between sets.

Do not over-train. Overtraining will stop your muscle gains dead in their tracks. This is one of the biggest reason why many bodybuilders fail to reach their goals. Many people have a misguided notion that spending hours, hammering away at the weights in the local gym, will give them superhuman results. It boils down to the theory of more is always better than less. When it comes to bodybuilding this is absolutely false. Spending too much time lifting will cause more harm than good. Remener, your muscles rebuild themselves when they are resting. If you don't give your body enough time to recover between workouts you will never make any muscle gains.

Protein Intake. If you want to pack on muscle mass you need to increase your protein intake. Proteins main role in the body is to repair and build body tissue. It does this through a process called protein synthesis. If you are not consuming enough protein, you will not make any muscle gains. Period. The general rule of thumb is to take in about 1-1.5 grams of protein per pound of bodyweight every day. Some high quality protein sources are: Beef, chicken, eggs, fish, milk, and cottage cheese.

Eat frequently. Nutrition is the foundation to your muscle building house. Without a proper muscle building diet your house will come crumbling down. Many experts say that proper nutrition is half the battle, and some even equate it as 70% of the equation. To keep your body in the proper anabolic state you need to eat every 2-3 hours, or about 5-7 meals a day. These meals should consist of complex carbohydrates, and high quality proteins.

Drink water. Increase your daily water intake. This is probably the easiest and most overlooked way to maximize you muscle gains. Keeping your body properly hydrated will increase the flow of vital nutrients to your muscles, which will aid in their growth. Your muscles are made up of 70% water so it only makes sense. Aim for 0.6 oz per pound of body weight every day.

Follow these 7 proven strategies and you will be on the road to maximum muscle gains.

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