Strength Training for Muscle Gain and The Benifits of Strength Training

1. You'll get stronger
This one is self-explanatory. After implementing a strength training program, you will notice that you will quickly be able to progress in your lifts, and the sheer satisfaction of finishing a tough workout is a reward in itself!

2. You'll look better
Your clothes will fit differently, you will gain muscle, you will lose inches off your waist, and your chest, arms, shoulders, back, and legs will all get bigger. Who doesn't want to look jacked?

3. You'll feel better
After a couple workouts you won't be sore, joint inflammation will decrease, cardiovascular strength and endurance will increase, and overall you will be more fit.

1. Copying a professional bodybuilder's routine
While copying a huge bodybuilders routine seems practical, there are a couple of things you should realize when doing this. First off, lifting weights and getting strong is THEIR JOB. They are sponsored to do nothing but eat and lift all day. Also, bodybuilders have been training for MUCH LONGER than you have, and they are genetically gifted, meaning they can derive the most out of their workouts. That compounded with steroid use can give them the results they strive for. A beginner can get total body muscle stimulation from a simple, well-designed strength training program for great results.

2. Not understanding the importance of nutrition
If you don't eat enough, and you don't eat right, you will not get big and strong, pure and simple. It's a simple matter of ingesting more calories than you expend a day. If you're not eating enough and eating clean, you're wasting your time. Going to McDonalds and Burger King for your calories will just get you fat, so make sure you ingest clean calories.

Protein Sources:
Lean beef (ground or otherwise)
Lean Chicken
Turkey (Hands down the leanest source of protein you can get)
Fish (The fats in fish are very good for you, and you get alot of protein per ounce of fish)
Whole Eggs
Milk
Dairy (Not too much though, or you'll get sick. And no ice cream doesn't count as dairy)
Mixed Nuts (Really good when you're in a hurry)
Protein Powders (And none of that "Mega-Gainer 5000 crap thats loaded with sugar to give it calories)
I recommend a mix of whey and casein in your protein powder. Whey is absorbed into the muscles very fast and casein is slowly absorbed, ensuring you're getting protein throughout your day.

Try to shoot for 1-2 grams of protein per pound of body weight. So if you weigh 150 pounds, a nice whole number like 200 grams of protein should be good.

Carbohydrate Sources:
Rice
Quinoa
Potatoes (NO FRENCH FRIES)
Vegetables (Lots of 'em)
Fruits
Breads (Preferably whole-meal bread if you can get your hands on it. If not, whole-wheat or whole-grain is good, too. Try to avoid white bread as it has a lot of chemicals that you don't want in your body)

Fat Sources:
Olive Oil (Extra virgin is the best)
Nuts
Fish
Butter (Not too much)
Eggs

Drink as much water as you can possibly consume in a day! At least a half-gallon. This will ensure all the good food you're eating can get to your muscles.

First off, fat does not make you fat. It has very little to do with it. If you eat more calories than you expend and you're not working for muscle growth or fat loss, you will get fat, no doubt about it. Fats are an essential nutrient (i.e. your body needs it to survive, so don't shy away from it thinking you'll become fat, because if you're lifting weights, you won't. Just make sure it's good a good source of fat and you're going to be fine (see table above).

If you've ever been in a GNC, or picked up a health magazine, you know that the supplement business is BOOMING. There's some good stuff out there, but many of the products just don't work. Before I talk about the supplements I recommend, I just want to make sure you know what the purpose of a supplement is.

Merriam-Webster defines a supplement as: "Something that completes or makes an addition." Supplements are there to make an addition to a solid diet and exercise regimen. They are not to be used to replace or mask poor diet habits. It takes work and commitment to achieve fitness.

That said, There are a few I would definitely recommend.

1. Protein Powder
It's pretty hard to get your 1-2grams of protein per pound of bodyweight just by eating chicken (not to mention it gets pretty boring). Protein powders are a great way to get your needed protein in, especially post-workout, when you need it the most. Whey protein absorbs the fastest, and is one of the best forms of protein. Casein protein is a slower-digesting protein found in dairy products, which, while a tad more expensive, is worth the price.

2. Fish Oil
If I had to pick one supplement to give someone, It would be fish oil, hands down. There are hundreds of studies pointing to it's benefits, so I won't bore you with them here. In short, it stimulates brain function, reduces inflammation in the joints, improves cardiovascular health, GREATLY improves heart health, and generally makes you feel more warm and happy inside. If you want to read more about the benefits of fish oil, I would recommend this article. I would advise taking fish oil before bed, or sometime when you won't have to deal with the occasional smelly fish burps.

Multivitamin
If you can't get all your vitamins or minerals in a day, a multivitamin is an excellent way to get the remainder of them. Don't buy stuff that promise "500% of your daily value of Iron!!!" Those are a waste of money, because anything your body doesn't use, becomes waste product, and you'll basically be peeing out your money.

Ultimately, you are the one who will change your body. If you don't want to work at it, then no book, workout program or supplement will help you on your quest for strength. You have to want to change yourself!

I wish you the best of luck!

-Tom