In the gym, day in and day out and still cannot gain that muscle mass? These top five tips will help you on your path to "Gainztown!" Today I will reveal to you the best ways to put on LEAN muscle mass, quickly. However, do not get discouraged if you do not add twenty pounds in a month. Remember, adding muscle is a marathon, not a sprint. Be patient!
With that being said, let us dive into the five tips that will speed up the process!
Number One
This one goes without saying, MAXIMIZE protein intake! The most common flaw amongst gym goers and dieters trying to add on some lean muscle is they do not take in enough protein throughout the day! You should take in approximately one gram of protein for every pound of lean muscle you have on your body.
Tip: If you are wanting to make things easier try taking 1.5 grams of protein per lean muscle!
Number Two
This one goes to beginners especially, workout your BIGGEST muscles on your body! Such as your chest, back, and legs. This promotes protein synthesis, allowing you to put on more muscle mass quickly. If you do not isolate these muscles you should do this now.
Tips: Try adding bench press, deadlift, and squats. These focus on the main muscle groups, promoting muscle growth and development.
Number Three
Eat a lot of carbs throughout the day, especially after a workout. This is crucial in order to gain a lot of muscle mass, you should on average take in about 2.5 grams of carbs per pound on your body. This will help your muscles gain a lot of mass quickly, and recover even faster.
Tip: You should eat every three hours to keep your metabolism going and the intake of calories up.
Number Four
Studies show working out every other day promotes growth and protein synthesis. It is recommended you should do a full body workout, pushing your body to its limits, and giving a full day of rest for it to recover. Reason being, your muscles do not grow while you workout, rather after during rest.
Tip: Give your muscle adequate rest, while pushing yourself to the limit while working out.
Number Five
Lastly, the last tip in our top five will be drinking milk right before you go to bed. Milk is the greatest source of both protein and carbs, thirty minutes before bed allows your body to process it, but, while you sleep it reduces your muscles from weakening and promotes growth throughout the night.
Tip: Drink an eight-ounce glass of milk thirty minutes before bed, allowing your body to make the most gains.
Thank You for Reading!
As always I would like to thank everyone for reading this post. I hope you learned something from this and proceed to use these tips in your diets and workouts if you would like to chat feel free to leave a comment down below, leave an upvote if you liked this. If you found this useful feel free to re-steem this so others may see it. Again, thank you for reading! Train hard!!