BUILDING QUALITY MUSCLE
Anyone can get strong and build quality muscle mass. If you follow the right information and use the correct steps, you can get big muscles fast. However, you must be committed and do this intelligently.
Following the right information is where most beginners and hard gainers have trouble. A lot of times, a beginner will look in the muscle magazines and see an article on how the pros train using a high intensity/high volume approach to training and will attempt to use this type of training.
This isn't how you should be going about building muscle mass and strength. Pro body builders have anywhere from 5 to 20 years of training under their belts and they know what works and what doesn't for their body type. Plus they’re eating around 7000-9000 calories a day and more often than not, taking in massive amounts of steroids.
This will not work for the average weight trainer or for a seasoned lifter for that matter, with that in mind, here’s some information about how you can add quality muscle mass to your frame.
1). Design an intelligent training routine and clear your mind about how the pros are doing it. In order to get big muscles, you need to design a weight training routine that uses a lot of compound movements such as the squat, bench press, shoulder press, and rows.
2). Rest. You need lots of it. Train each muscle group once a week and hit them hard and heavy. Follow this up with a lot of rest and you'll be on your way to gaining big muscles.Forget about doing aerobic exercise, the only time you need to do this is on your warm up.I know, you don't want to gain fat but your priority is to get big muscles and the only way to do this is to have a surplus of calories ready for your training sessions and muscle recovery.
3). Eat big, and eat consistently. The best way to do this slowly increase the amount of times you eat each day, and once your are up to about 6-8 meals a day then start to increase the size of the meals. It is not just a case of eating more, if you just eat more you will get fat, but using a controlled nutrition plan which increases calories and substrates when needed based on your training you can use nutrition to increase you muscle and your metabolism. You only need to be in a surplus of about 300 calories a day to increase muscle mass and decrease muscle wastage. If you want to do it right, you will need the help of a good nutritionist in the beginning.
If you can get this down, you are guaranteed to be well on your way to getting big muscles.