Muscle Mass

The Keys to Gaining Muscle Mass - The Diet

• Only give your body quality nutrition.
• Consume at least 2 grams of protein for every KG of bodyweight.
• Eat at least 5-6 meals a day consisting of quality protein carbohydrates and healthy fats.
• Always consume a recovery protein and carbohydrate drink after your workout.
• When choosing a weight gainer, avoid products that are full of sugars like maltodextrin unless you're using them immediately after your workout.
• Try and get as many whole grain carbohydrates as possible like oats, barley and other cereal foods. They're a good source of beta-glucan which reduces bad LDL cholesterol, especially important if you're adding calories to gain weight.

The Keys to Gaining Muscle Mass - The Training

• If you're trying to gain mass DO NOT overtrain.
• As a general rule do not train body parts more than once per week. i.e train legs once per week and no more.
• Keep reps between 6-8 and sets limited to 4.
• Very gradually increase weights and reps. Its far better to add small increments. By trying to progress too rapidly, your body will not be able to adapt quickly enough and you'll plateau early halting progress.
• Try and limit cardio to a couple of times a week.