How to Gain Muscle

Many fitness experts affirm that a strict, specific exercise regiment is the only "real" way to achieve muscle gain. "Compound movements," or movements which require more than one muscle to execute an exercise, are what develops the most muscle the fastest. By using compound exercises as the focal point of your workout routine, experts believe that you are allowing yourself to lift heavier weights and work more muscle groups at the same time, thus stimulating the endocrine system to crank out more anabolic hormones, such as testosterone and growth hormone. Some examples of compound exercises used to enhance muscle gain are the Military Press and Hang and Clean Press for shoulders, the Close-Grip Push up and Twisting dumbbell curl for arms, the Barbell Squat for legs and the Bench Press for the chest area.

While your exercise routine clearly plays a major part in muscle gain, another key factor is diet. The muscle-builder's diet, however, is not what you might expect. Caloric intake should be raised drastically, say bodybuilding enthusiasts, if a person wants to gain bulk. One professional body builder states, "Not eating more is possibly the biggest mistake most beginners make when they are entering a bulking period. 'Eating less' will severely short circuit their potential muscle gain and possibly stop it altogether." Carbohydrates, such as bread and pasta, are critical to the development of muscles and should be eaten mostly around the time of the individual's workout. Other foods reported to be an important part of muscle gain are proteins such as meat and fish, and "healthy fats" such as nuts and olive oil.

Supplements are quickly gaining popularity among those trying to build muscle. It should be noted, however, that supplements are not generally recommended for anyone under the age of 18, nor are they a substitute for a healthy diet. There are countless supplements available lately, but experts cite a few that are specifically geared towards the development of muscle. Some examples include Creatine, Whey Protien, Casien Protien, Fish Oil, and, of course, a good multivitamin. There are also a variety of supplements and meal replacement "vitamin drinks" available, but consumers are warned to be cautious of using anything which has not been tested by the FDA, as there may be adverse side effects.

Getting enough rest is probably the most underused muscle building tool. Rest allows the muscles that have been torn down during a workout the ability to rebuild and come back bigger and stronger than ever. Rest, of course, is not to be confused with sleep, which is another crucial part of muscle building. Getting ample sleep, aside from being necessary for living a healthy life, is important for maintaining your body's ability to function well in the gym. Getting the recommended 7 to 8 hours of sleep per night will allow you to go into the gym alert, energized, and ready for a great workout.

Muscle gain and development is not an overnight process. Someone looking to begin a muscle building program should develop a workout plan, as well as take the necessary steps to prepare the body for the intensity of a muscle-building routine. The most important thing is to have realistic expectations of what your individual body can do, while you ensure that you are entering into a program with your health and safety in mind.

If you feel that your body without muscle bulk is preventing you from enjoying your life, then you've come to the right place to get that muscle bulk you've always wanted. Sure there are gyms, training programs, personal trainers and what not, but they can be pretty expensive. You want to gain muscle, not lose money on something which might not even give you the result. I've spent a lot of time evaluating free resources too, but they always seem to hide the full story from you. My favorite resource is The Truth About Building Muscle. Although it does cost a little bit of money, it works. And you can't put any price tag on gaining your confidence back.