What Is It Called When You Can Never Gain Weight How to Build Muscle Mass

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How to Build Muscle Mass

There are certain individuals who can’t seem to gain weight no matter how hard they try. In fitness parlance, these people are called “hardgainers”.

However, these individuals can gain weight simply by bulking up on existing muscle mass and/or stimulating the growth of new muscle tissues. In fact, compared to following an eating program that would double or even double a person’s nutritional intake, building muscle is the healthier way to gain weight.

The numerous muscle building techniques all observe one basic principle, which is called progressive load. This simply means that you build and add lean muscle mass by placing the burden of gradually increasing increments on the muscles. By doing so, you stimulate your muscles to respond to it, so that they increase both in bulk and in strength. To achieve the best results and for safety, it is ideal that progressive overload is carried out systematically.

Work with the Progressive Overload Principle

There are a wide variety of exercise regimens that use the progressive overload principle in working out the muscles.

In general, all the major muscle groups in your body – the arms, chest, core, back and legs – should get a workout. If you ​​work all these major muscle groups in one session for up to 3 times a week, you give your body a general body workout. Another type of workout is called split routines. Here you select certain muscle groups for each workout after a cycle. What is more effective between a total body workout and a split routine? Split routines require greater, concentrated on your part. But you can also achieve the desired results with a general body workout. ​​​​​​​However, if you do a split routine, you need to make sure that all muscle groups have received an adequate workout during the week.

Regardless of the type of routine you follow, you should start with 1 to 3 sets consisting of 8 to 12 reps per exercise. Once you​​​​​​are able to perform the reps easily, gradually increase your weight and complete the reps again with the heavier weight load. Always increase the weight until you are no longer able to lift.

Note that the principle of progressive overload tries to overcome the natural tendency of the human body to adapt. Because of this, you need to practice periodic workouts (which means overloading your body by using different techniques for periods of 1 to 4 weeks). Periodic workouts would include slow training, super setting, eccentric training and pyramids. What’s most important is that you don’t let your body adapt to specific types of exercise and training. Once your body adapts to your training regimen, you will see a dramatic reduction in muscle growth.

Get much needed rest

Many exercisers mistakenly believe that it is while pumping iron that they build muscle. The truth is that you only stimulate muscle growth when you exercise. In reality, muscles grow when you rest and/or sleep. It is not enough that you spend hours working out and observing a nutritional diet. If you do not rest, you will not achieve gains in your muscle mass. It is recommended that you get at least 8 hours of sleep each night so that your body can heal and repair itself. Adequate rest will also rejuvenate you for the following day’s activities.

Additional Tips

One misconception that exercisers have is that if they pump for longer hours, the bulkier their muscles would be. In reality, you only need to train 3 times a week for total body workouts and 2 times a week for each body part with split routines. Make sure you always observe proper form when doing the exercises to get the best results and also avoid serious injuries. Always make it a point to change your training regimen after 4 weeks. It is also highly recommended that you follow a healthy, nutritious diet.

Make a strong commitment to observe a regular fitness regime, a healthy diet and adequate rest to achieve the results you want for your body.

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