Add More Muscle in Six Steps
by SAM PAGE
HEY SAM: I’ve been working out for months and I can’t seem to gain a pound. I lift weights six days a week. What’s wrong with me? -Patrick, Santa Fe, NM
There’s a term for those of us “hard-gainers,” or people who have a difficult time gaining muscle mass. To correct this situation, try these six ideas.
You are probably overtraining. If you’re lifting five days a week, you’re not giving your muscles enough time to grow and recover. Limit your gym time to two upper and two lower body workouts a week.
Make sure you’re getting enough rest which is crucial for muscle growth. At leastnine hours of sleep a night. Your muscles recover fastest at night when you’re asleep since they have nothing else to do.
If you’re not gaining about a pound every couple weeks, you’re not eating right. It’s crucial that you get plenty of nutrients from whole foods and raw materials to build muscle. You can use a handy site like fitday.com to track your calories. Try increasing them by 250 calories a day, which is enough of a change to create lean muscle gain.
Use different exercises that focus on whole-body movements and multiple joint exercises like squats, deadlifts, chin-ups and bench presses. The 300 Workout is a good choice. Take about 50 seconds to a minute for each set. Don’t increase your rep speed.
Find an inspiring picture of someone else, maybe a model or celebrity, with a similar body type. Keep your goal realistic. Don’t compare yourself to someone who’s 6′ 3″ if you’re 5′ 7″.
It takes time to build the body you want. Don’t rush your progress or take short cuts such as using illegal steroids. And be patient over the long haul. You can do it!
To ask your question, e-mail me