Weight Training is the Best Way to Gain Muscle Mass
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by: MichaelThomas
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Now, when you do train, the best way to gain muscle mass quickly is to use free weights. You must focus on compound free-weight training, and lift challenging (that is, heavier) weights. This stimulates the largest amount of muscle fibers.Your body responds to this stimulus by increasing the size of your muscle fibers. In the past, I used mostly machines. I was always told that free weights were a waste of time, and machines were much safer and more effective. Boy, was I mislead! Most machines are a waste of time for us. Machines limit your development, because they help to support the weight. On the other hand, free weights make you support the weight along the entire path of the movement, which helps to stimulate more muscle fibers while also strengthening smaller and/or weaker muscles.
The world is obsessed with getting skinny. People who strength train are different, we want to gain muscle mass. Most men will actually admit they would like to have larger muscles. They usually come up with some poor excuse on why they don't try. The real reason most fail to gain muscle mass is because gaining muscle is not easy.
To find the best way to gain muscle mass without gaining fat will require use of training logs. Make sure you're eating enough for muscle gain, but throw in some cardiovascular work on your off days. Then track your progress. If you got stronger but didn't gain weight, then you either a) burnt fat and build muscle concurrently, or b)just got stronger. Also, get a tape measure and measure your arm size, leg size, and waist size every week. This will give you a good barometer as to whether or not you're burning fat.
It is a little more difficult to find the best way to gain muscle mass without also gaining fat. To minimize fat gains, I recommend cardiovascular exercise on your off days, allowing a couple days to rest. For example, you would train Monday, Wednesday, and Friday, and hop on the bike or go for a run on Tuesdays and Thursdays, and Saturdays. On top of this, your diet must be fine-tuned, with almost no junk food. Muscle gain requires a caloric surplus, and to ensure this surplus does not turn into fat, you must be disciplined.
If you want the best way to gain muscle mass, then you have to understand the importance of heavy lifting. If you lift heavy, your muscles have no choice but to adapt to that weight, provided you eat enough. You absolutely must eat if you want to grow. I find that the workout part isn't that hard, it's the eating. It's pretty hard to consume enough calories for growth when you're just starting out.
The best way to gain muscle mass requires the use of free weights and eating. A lot of eating. You have to eat until you're uncomfortably full every meal. You should eat 6 meals a day, and eat 19 calories for every pound of bodyweight you have. So if you weigh 200 pounds, you should be eating 3800 calories minimum to gain weight.
The best way to gain muscle mass is to work out with free weights. No exceptions. Free weights are king for many reasons: you don't have a machine balancing the weight for you, making it harder, they elicit more of a response from the central nervous system, and many more. Also, many machines are terrible for your joints. One example is the leg extension machine. This machine is murder on your knees, and your quadriceps weren't meant to be isolated in that manner.
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Michael Thomas runs a newsletter on the best way to gain muscle mass. To recieve free tips, techniques and strategies on the best way to gain muscle mass, join the newsletter.
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