With a specific time frame, you can develop a realistic goal to achieve with muscle gains. Eight weeks will be sufficient time to significantly change the amount of muscle on your frame. You will have to shock your muscles into growth by overloading them with weights that will demand that your muscles grow. Max overload training utilizes simple compound movements throughout the routine, while optimizing rest periods to ensure that the highest amounts of weights are used. The volume of sets is lower than traditional routines to minimize wasted effort on excessive warm-up periods, and to concentrate on heavy muscle-building sets.
Step 1
Assess your diet. Before lifting any weights and doing the hard work, make sure you have access to the dietary tools you will need to gain muscle in the fastest natural way. Have a whey protein source readily available for consumption immediately after your exercise. Whey protein is an essential source of protein found in powders to mix in drinks or pre-made shakes. According to the whey protein institute, whey protein will assist your body in rebuilding the muscles damaged during weight training by providing branch chain amino acids, or building blocks of muscle. Have at least 30 grams in your post-workout shake. In total, you should be taking a gram and a half of protein for every pound of body weight per day.
Step 2
Keep your body fed throughout the day. When training hard, your body will need a constant source of nutrition to keep growing and rebuilding. According to sixmealsaday.com, eat six smaller meals spread throughout the day, at two- to three-hour intervals, to keep your sugar levels steady and ensure that your body is never deprived of nutrients. Muscles grow during rest and recovery, not during actual training, so making sure they have the necessary nutrition to recover and rebuild stronger and bigger, is as important as the weight lifting itself.
Step 3
Stop over-training and start overloading. Your routine should consist of three to four exercises per body part--no more than that--and you will be doing only two to three sets per exercise. Warm up the body part you are using with a light weight once, at the beginning of the routine. When you have warmed up that body part, every set will be with your working weight; there will be no pyramiding up to the heaviest weight on each exercise.
Step 4
Use a weight that you can lift for four reps, but not more than six reps, and increase the amount of rest in between sets to three to five minutes. According to bodybuilding.com, when lifting this heavy, you need to give your body adequate time to recover its energy levels to be able to lift the weight again. Stick to basic compound movements for each body part as these types of movements allow for the highest amount of weight to be used. Do each body part only once a week.
Member Comments