*Previously, I wrote PART 1 of Muscle Gain: What You Need to Know and you can find it on our Gold’s Gym Website. Take a look at that article first if you have not already read it. It will be helpful in following PART 2.
Eating “simple carbs”, aka simple sugars, before you work out and after you work out will become a tedious routine that you will get used to when you are working on gaining muscle. Simple carbs are defined as: The quickest source of energy and are very rapidly digested by our bodies. So, since the body can absorb these simple carbs very quickly, the body is provided with energy right away. This makes them the ideal thing to eat before a workout so you can push through a tough weight session. And they are also perfect for the end of your workout because once you have depleted your energy sources, you need to refuel your body.
Now, before you even think about it, I am way ahead of you. Yes. Pies, cakes and pastries are simple carbs but they aren’t healthy for you and they will in no way provide you with the fuel sources your body needs to recover and perform at its best.
Examples of Healthy Simple Carbs/Simple Sugars:
One more thing that is of significant importance when it comes to gaining muscle is making sure that you also have a source of protein after your workout for recovery time. Protein is going to help your muscles grown back together stronger than they were before.
Examples of Protein:
Lean Red Meats
You now have a pretty good understanding of what you need to be eating and not eating when it comes to putting on muscle mass. Now it’s time for some important information in regards to weight lifting.
It’s a pretty simple concept. If you want to get bigger the right way, you are going to have to lift and you are going to have to life heavy. When it comes to heavy lifting, you want to focus on the biggest muscle groups your body has. That’s going to be your upper body strength and lower body strength. Squatting, deadlifting and pressing are going to become your best friends.
You will want to keep your repetitions and sets lower with this weight training. By keeping your repetition count in the 3-5 range and 3-5 sets of each of the moves, you need to be working with heavier weights than if you were working say a 1-2 set range with a 8-12 repetition count.
Higher weigh=Lower Reps
Lower Weight= Higher Reps
But, wait a minute. When would lower weight come in to play?
Lower weight lifting is important for 2 reasons. One because you don’t want to just jump in like a roid raging monster and start trying to toss around the heaviest weight you can find. Starting your workouts off heavy can cause damage to the joints and muscles. The second reason is you want to strengthen the smaller muscles that support the work of your major muscle groups that work during the squats and presses. Those smaller muscles are a huge reason that you will be able to lift heavier and heavier each time. So make sure to take some time for your warm up and do those lighter weight/higher repetition exercises.
Example of lighter weight/higher repetition exercises:
Kettle Bell Swings
Lastly, make sure you rest! Yes you absolutely want to get plenty of gym time, but it isn’t going to benefit you to wear yourself down to being basically worthless. If you don’t get recovery time, your body can’t progress and grow like you want it to. When you lift weights, you are causing your muscles to get tiny little micro tears in them. Those tears need to recover by growing back together. So give your muscles a break!
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