Are you hitting that gym hard every chance you can, only to see minimal results? If you're tired of spending hours in the gym, and dollars on supplements that aren't producing your desired results, here are a few simple tips so you can be a massive muscle gainer.
You first have to realize that to bulk up to your desired level is going to take time, anywhere from 3-6 months depending on your goals and commitment. You first have you make sure you have a calorie surplus in your diet. For the average male the target should be between 400-500 calories surplus a day.
To achieve your goals you have to eat 2g of protein for every pound that you weigh. You'll also need to eat plenty of water so your body can digest the nutrients properly. 500 calorie excess a day should result in 1 lb gained a week. Gaining more than 1 lb a week will result in fat gain.
Now to gain some real muscle you need to be lifting a lot of weight. You should only be doing 5 or 6 reps per set and about 230 sets per workout. Now the key is these exercises should be compound exercises where your using multiples muscle groups. Exercises like squats, bench press, military press the list goes on.
You first have to realize that to bulk up to your desired level is going to take time, anywhere from 3-6 months depending on your goals and commitment. You first have you make sure you have a calorie surplus in your diet. For the average male the target should be between 400-500 calories surplus a day.
To achieve your goals you have to eat 2g of protein for every pound that you weigh. You'll also need to eat plenty of water so your body can digest the nutrients properly. 500 calorie excess a day should result in 1 lb gained a week. Gaining more than 1 lb a week will result in fat gain.
Now to gain some real muscle you need to be lifting a lot of weight. You should only be doing 5 or 6 reps per set and about 230 sets per workout. Now the key is these exercises should be compound exercises where your using multiples muscle groups. Exercises like squats, bench press, military press the list goes on.
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