Pj-Macx

Part 1

By. Shannon Clark

You're not likely to hear the average person on the street tell you that they want to gain some weight, however amongst the gym-going crowd this is a common expression.

Don't be misled though, the majority of these people aren't just talking about weight in general, they are talking about adding pounds of lean muscle tissue. And it's not just men who make this their goal either...

More and more women are realizing the importance of packing on lean muscle to their frame to help them offset the chances of osteoporosis later on in life , help them function more easily in their day to day activities, and help to create a nice tight appearance.

So whether your goal is to one day compete in a bodybuilding, fitness, or figure competition or you are simply looking to increase your strength and generate a better physique, here are some things to keep in mind.


The Workout Routine


The first component of increasing your mass is your workout routine. This is not the time for endurance cardio sessions. Instead you want to focus on putting more of your energy into lifting heavy enough weights that you create small microtears in the muscle tissue so that when given rest they will rebuild themselves back up stronger and bigger (in a process called hypertrophy).

Get Some Rest RELATED ARTICLE

Sleep For Success!
Your muscles begin repairing themselves as soon as you stop battering them in the weight room but just how important is sleeping to muscle recovery. This article will discuss this issue with the basic weight lifters in mind.




This is not to say that you should be spending every waking hour in the gym trying to lift more and more weights each session. Notice in the previous sentence how I explained that muscles grow back bigger and stronger with rest? That is a key point.
If you do not give your muscles enough rest between workouts you will actually only further tear them down with each succeeding workout, thus actually causing a decrease in strength and size.

This is definitely not what you want. So the main thing to remember is that you will need to create a fine balance between spending enough time in the gym to progressively overload your muscles, then back off and allowing them a chance to heal.

A Split Routine


When designing your workout, your best bet will be to incorporate some sort of split routine. Some people find they see the best results lifting on a one-to-two part per day schedule, whereas others do better on an upper/lower or push/pull schedule where each part is worked twice a weak.
Normally, the more advanced of a lifter you are, the more your body will be able to tolerate before your begin crossing the line between overreaching and overtraining.


The First Component Of Increasing
Your Mass Is Your Workout Routine.


So, if you are just starting out and looking to increase your mass, you may want to chose a full body program done 3 days a week or a 2 day split program done twice a week (so 4 total days of strength training).
If you are more advanced, then you can further break your workouts up and concentrate more specifically on certain muscle groups. For example,


One day for Chest and Triceps
One day for Legs
One day for Shoulders and Traps
One day for Back and Biceps
When using this routine keep in mind that many of the compound lifts you are performing are working other muscle groups at the same time so you will want to ensure you are training both of those groups together on the same day so they will still get sufficient rest between sessions.


For Example:
Doing a chest press will work your chest muscles but will also call your triceps into play



Dedicating The Time


Finally, one other point to mention is that when considering how much time you are going to dedicate to your lifting, you will want to take into account your general lifestyle.
If you are a student or have a sedentary desk job, you are likely not taxing your body very much throughout the rest of the day so you will be able to recover quite quickly between sessions.

If you have a laborious job or also participate in other sports such as football, hockey or soccer, you won't see recovery happening nearly as quickly and will want to allow slightly more time between your sessions.

Reps & Sets


When looking to put on muscle mass, you will want to be within the 8-12 rep range, performing between 2 and 5 sets per exercise. Once again, the more advanced you are, generally the more sets you will be able to perform.
It should be noted that in order to keep growing you must change your workout routine periodically. The body has a miraculous way of adapting to the stresses we place on it and without a constant change of stimulation you will find yourself coming to an abrupt halt in your progress.

That said, if you have currently been using a higher set range, you might want to try using fewer sets and maybe adding in some new exercises to your program. Or you could also turn to more advanced principles such as drop sets, compound sets or supersets to shock your body into growth once again.




Rest Breaks


You also don't want to make your rest breaks too generous when you are trying to put on size. Far too many people make the mistake of going over to get a drink of water and then getting caught up in conversation with someone you just happened to run into.
Physiologically, longer rest periods are more typical of a purely power training program and moderate rest periods characterize hypertrophy.

You will want to keep your rest periods between 60 and 90 seconds. This will give your muscles enough time to recover so that you can push them hard once again and will enhance the release of testosterone in your body (which is one of the key anabolic hormones).



RELATED POLL
How Long Do You Rest Between Sets?

It Varies Depending On The Exercise.
30 To 60 Seconds.
1 To 3 Minutes.
3 To 5 Minutes.
None. Rest Is For The Weak!






Cardio & Nutrition


There are two major ways that you can approach gaining muscle mass. You can go all out and bulk like you have never bulked before, accepting that you will most likely gain some fat mass along the way or you can take a slightly more moderate approach and bulk slower, while trying to remain relatively lean. The big different in these two methods is the cardio and nutrition components.

Cardio


Performing cardio will slow down your bulking process, although this depends on the intensity/duration of the cardio performed.
High Intensity Interval Training



Performing cardio will slow down your bulking process, although this depends on the intensity/duration of the cardio performed.


If you are choosing to include cardio in your training program, your best bet is to perform one to three HIIT (high intensity interval training) sessions.
This type of cardio is not of long duration so it won't give your body mixed messages as to which type of muscle fibers you are hoping to train, as resistance and sprint training calls upon fast twitch fibers whereas endurance training calls upon slow twitch fibers.

When someone performs a great deal of aerobic work, such as hour long runs, the body wants to adapt in order to suit this type of exercise, thus promoting slow twitch fibers (giving you a long stringy type of look) over the fast twitch fibers. Since it is the fast twitch muscle fibers you are after, you will want to avoid endurance cardio sessions and keep them short and sweet.


RELATED ARTICLE
Muscle Fibers: How Do They Differ?
Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body.


Performing HIIT also has another advantage. Since it is so intense, you actually create a similar anabolic environment in your body that a strength training session would.

This type of training is much more encouraging to muscle growth rather than muscle breakdown as endurance does. Additionally, when you push your body this hard, you will keep your metabolism revved up, thus reducing your chances of putting on bodyfat while eating a caloric surplus.

Smart cardio training is also a good idea on a bulk because it will help bring nutrients to your growing muscles since you will really get your blood flowing. This will help with the recovery and growth processes.

Also, by performing HIIT sessions, you will not lose your cardiovascular conditioning so you will still be able to walk up the stairs without feeling like you need a ventilator. It should be noted however that you do need to ensure you are still allowing yourself enough recovery.


RECOMMENDED ARTICLE
Spring Training - High Intensity Intervals.
HIIT seems to have proven itself as an efficient method of getting cardio in during the day.


If you are lifting 5 days a week and are doing 3 sessions of HIIT a week, this may be too much for your body to handle and you will begin to feel more worn down than anything. When deciding what cardio sessions you want to add in, make sure you take a good look at your total training program and work the sessions in to compliment it.

Calorie Needs


The one downside to performing cardio sessions, which is one reason why people sometimes chose the first method of bulking stated above, is that they burn precious calories that you could have been using for muscle growth.
This means that you are going to need even more calories above what is needed to maintain your daily activities and add muscle.

For some people with large amounts of muscle mass, they already require so many calories that it becomes a challenge to continue packing on mass. The stomach is only so big after all.

Luckily, if you perform your cardio in the method I suggested, you will only be going for 15-20 minutes at a time and won't be burning massive amounts of energy. This should easily be able to be replaced in your diet.


Conclusion


That is the training component to gaining lean muscle mass. You have to push hard in order to see results. If you just go into the gym and give half your effort, your body is not going to see a need to adapt, or become stronger and grow; you will remain how you are.

On the other hand, if you train with great intensity every time you are there, followed by giving yourself enough rest to recover, you will unlock the key to a new body that you've been dreaming of.

That said, this is only half the story. Building muscle is an energy consuming process and unless you are supplying it with enough and the right kind of building blocks, you won't see many results either.

So be sure to catch the next part of this article where I will discuss what changes you need to make in your diet to ensure all this hard work in the gym doesn't get wasted.



http://www.bodybuilding.com/fun/sclark34.htm

__________________
Co-Owner @ BodyBuildingXtreme

2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

-=LME LSX 454ci built for N20=-

Pj-Macx

In the last section of this article, we went over the changes you will need to make to your workout in order to gain some lean muscle mass. This is only half the equation however.
Even if you are stimulating your muscles with a progressive overload and giving them enough time to recover, you aren't going to build any more muscles unless you are giving your body the building blocks it requires to add this additional tissue.

This is where your diet comes in. By making sure it's in check, you will ensure that your hard work in the gym doesn't go to waste.

The two macronutrients that are most important for gaining lean muscle mass are protein and carbohydrates. Proteins contain amino acids, which are essentially what your body will build this tissue out of.

On the other hand, your body is going to need energy in order to take these amino acids and form a muscle cell, and for this it will to turn carbohydrates (along with a small amount of fats).

So the basic changes that you will make to your diet in your effort to achieve this goal are to increase the amount of protein and carbohydrates you are taking in.


Protein Needs



WOMEN: How Much Protein Is Needed For Lean Muscle Mass?
What do our members think about protein requirements?


But how much? I'm sure you've heard of the guys who are eating 3 grams of protein per pound of bodyweight every day, telling you that all this extra protein they are eating is going to turn to pounds of newfound muscles. Unfortunately, they are mistaken and are only putting a lot of unnecessary stress on their kidneys.

The body only needs so much protein and any extra it receives on top of these needs is broken down, with part of it being excreted in the urine and the other part being treated just like a carbohydrate or fat.

And in many cases, gram for gram, protein is more expensive than carbohydrates so you are essentially only making your grocery bill grow rather than your body.

Many people are also under the notion that protein will never turn into fat. They feel that they can eat as much protein as their heart desires and they will either use it all up or get rid of the rest.

Once again this is a sad misbelief. Protein will get turned to bodyfat whenever you are eating more than your body needs to build and repair itself or consume for energy.




The Body Only Needs So Much Protein.
One truth to this belief though is that protein does require the body to expend more calories digesting it than both carbohydrates or fat do, so overeating 100 grams of protein as opposed to 100 grams of fat will mean you might store less as fat, however the difference is not all that significant.

A good recommendation for your protein needs will be to ensure you are getting 1.0-1.5 grams of protein per pound of bodyweight. These recommendations are slightly higher than that for the general strength training individual since you are not only looking to increase your strength but also add this additional mass.


Your Daily Protein Needs Are:
Between 1.0 g/lb = grams
And 1.5 g/lb = grams
0.8 g/lb (RDA) = grams




Part of adding mass is increasing your calories as I stated earlier, so the extra protein you are taking in will also help contribute to these calories while helping you to still maintain a balance diet.

You will want most of your protein to be coming from lean sources.


Lean Protein From The Bodybuilding.com Nutrient Database.
Food Calories Protein Carbs Fats Full Details
Turkey 189 61% 0% 35% [ VIEW ]
Chicken Breasts 165 75% 0% 19% [ VIEW ]
Fish & Salmon 182 56% 0% 40% [ VIEW ]
Egg Whites From The Food Nutrient Database
Find out what nutrients (protein, carbs, fat, calories, vitamins, minerals) are in the foods you eat! Search the database and find foods to fit your plan.
[ Over 6200 Foods In A Searchable Database! ]
Protein Powder
Lean Cuts Of Red Meat


It is essential to provide your body with a continuous supply of protein throughout the day so be sure to take in some form of protein with every meal.

The other important time for you to be getting protein is immediately after your workout. This is when your body has the greatest anabolic window and will shuttle that protein off to the muscles for repair the quickest.

Make sure you don't short change yourself during this time by running off to take a shower first. Instead consume a post-workout meal during this time.


Carbohydrate Needs


The next macronutrient to take into consideration is carbohydrates. Since you are going to be eating a diet relatively high in calories, this is where the bulk of it will come from.

Now you may be tempted to just go and eat everything and anything in sight in your effort to get your calories up, however this will promote the addition of a great deal of bodyfat onto your frame along with some muscle.

By taking care to ensure your carbohydrates are coming from good sources, you will increase your chances of gaining lean muscle mass with limited amounts of fat.

Often, people who are gaining muscle mass do have a hard time taking in enough calories (especially males who already weigh 180 + pounds) so you may want to limit the amount of fibrous carbohydrates you are taking in.


Fibrous Carbs From The Bodybuilding.com Nutrient Database.
Food Calories Protein Carbs Fats Full Details
Broccoli 28 43% 72% 11%
Cauliflower 23 32% 71% 18%
Celery 18 18% 89% 8%
Mushrooms 27 32% 76% 16%
[ Over 6200 Foods In A Searchable Database! ]


You don't need to cut them all out, as they provide you with many of the essential nutrients you need, however just decrease the amount you are eating as they provide so much bulk that it will make it hard for you to consume more calorie dense foods. Good options of carbohydrates for you will be whole wheat breads and pasta, brown rice, oatmeal, and sweet potatoes.

Limit the amount of foods you consume that are processed as these are normally high in sugar carbohydrates and have many preservatives added to them. Again, one of the most important times for you to consume a great deal of carbohydrates is going to be during that post-workout period.

Your muscles are crying for energy at this point and by giving them the fuel they need you will help speed the recovery process a great deal and will ensure they are well stocked with glycogen making you ready for your next workout sooner.




Your Muscles Are Crying For Energy.
In order to figure out how many carbohydrates you are going to need to consume, you will need to determine how many calories to take in. The best way to do this is to track your diet over a period of 3 or 4 days while you are maintaining your weight, analyze it to see how many calories you are eating and then add 200-300 calories at a time (for a period of 5-7 days) until you start seeing a weight gain.

It's best not to add 1000 calories all at once since this will likely shock your system since you haven't given it a chance to adjust and will leave you feeling quite sick and bloated.

Once you have this calorie value, subtract about 20-35% of it for protein (which should be roughly the percentage you are eating based on the grams per bodyweight recommendation above). Then subtract another 15-20% of this new number for fat, which will give you the total carbohydrate calories you need to eat. Divide this number by 4 (how many calories are in a gram of carbohydrates) to get how many grams to eat per day.

Your Daily Carbohydrate Needs Are:
Between 45% = grams
And 65% = grams


Fat Needs


Finally, your fat intake will likely go up slightly due to your increased calorie needs however not as much as your protein and carbohydrate intake should. Those of you who are on very high diets, 4000 calories upwards, will see their fat increase more as their calories get higher simply because 4000 calories worth carbohydrate and protein is a great deal of food to stomach.


RELATED ARTICLE
A Unified Theory Of Nutrition!
In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition: calories vs. macro nutrients.


Fat is a much more concentrated source of energy, at 9 calories per gram compared to 4 for protein and carbohydrates so consuming slightly more fat will help to make this gaining weight period a little more tolerable for you. Still keep in mind that you want you're fat to be coming from healthy sources.


Healthy Fats From The Bodybuilding.com Nutrient Database.
Food Calories Protein Carbs Fats Full Details
Peanut Butter 589 16% 15% 76%
Olive Oil 884 0% 0% 102%
Avocadoes 177 5% 16% 88%
Other Nuts
Fatty Fish
Seeds
[ Over 6200 Foods In A Searchable Database! ]



Keeping well hydrated will also help you feeling your best and will help supply your body with the water it needs to flush out your system of any excess byproducts and toxins that have worked up throughout the day.

How Much Water Do You Need Daily?


Meal Frequency


ANABOLIC DIET

Anabolic Info.

Anabolic Diet
Most Anabolic Food?
Diet Strategies For Bodybuilders.
What Is The Best Weight Gain Diet Plan?


The final thing I'd like to mention is that it's going to be increasingly important that you eat at least 5-6 times a day. By doing so you will be able to keep your body in a constant anabolic state, which is necessary for gaining muscle mass?

Also, your body can only process so much food at one time so by eating more smaller meals, you will help your body use all the fuel you are giving it and not just store it away as body fat.

This may become a nuisance for you if you have a busy job or are a student, but getting into the habit of cooking up a batch of prepared meals on the weekend will go a long way to making your life during the week a lot easier.

And, doing this will also help decrease the risk that you turn to fast or convenience foods and stick to your diet plan.

Your Daily Ratios Are:
Low Carbs: High Carbs:
Protein (35%) = Protein (20%) =
Carbs (45%) = Carbs (65%) =
Fats (20%) = Fats (15%) =





Conclusion


So if you are trying to gain some lean muscle mass, make sure you are training correctly to achieve this goal, and then evaluate your diet and see where you need to make changes. Make sure you are getting in enough protein to supply your body with the correct building blocks to build this new tissue, and then taking in enough carbohydrates to provide the body with energy for this process to occur.

Some people will find that it's quite hard to gain lean muscle mass simply because they have a hard time eating enough food, and will need to turn to increasing their sources of healthy fats to accommodate their decreasing appetite but with determination and planning you should be able to see success and notice great changes in your body shape.



http://www.bodybuilding.com/fun/sclark38.htm

__________________
Co-Owner @ BodyBuildingXtreme

2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

-=LME LSX 454ci built for N20=-