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There are two different practices; weight lifting and body building. Bodybuilding is about balance, muscle mass and size whereas weight lifting is all about getting larger and increasing your strength. Of course both these have similarities in the end result. The concluding outcome is you become larger. Starting as a professional body builder is not going to generate results because to build muscle you need sufficient time. It's better to cover the essentials first, and then progress steadily. To gain muscle; you need to intake high calorie diet. This may sound too simple, but you'll have to keep in mind that the force needed to stem a growth in muscle mass will have to come from a high calorie food intake. You should also make sure to get these calories from the right kind of food. Certain food products will make you gain fat while only a few chosen products facilitate in gaining lean muscle. Principle 40/40/20 comes into play here. What does the 40/40/20 principle recommend? It says, 40% of your calorie intake should come from proteins, 40% from carbs and the remaining 20% from fats. For example, you need 3000 calories a day. Your typical diet in this case should consist of 1200 calories from protein based food such as fish, meat and eggs, 1200 calories from carb-rich food such as rice, pasta and potatoes and the remaining 600 calories from fatty food such as butter. The correct posture and correct form of exercise play a major role in the success of your work out. You have to put proper stress on the muscle that you want to develop better. It's very crucial to learn the right manner of doing all exercises though it may take a little time. For instance, in a bar work out, even if you add more weights, it won't have much effect if your posture is wrong. If the pressure is not employed in the right place, development cannot take place and there are odds of wounds. To gain lean muscle mass you have to work out properly whereas heavyweight workouts can only turn you into a muscleman. Remember to change the stress levels placed on your muscles at recurrent breaks. Just add more weights to do this. Very simple isn't it? But very easy to forget too! It's very effective if, for instance you do 8 reps on a 100 kg bench press, and then follow it with 9 reps on the next level. Otherwise, you can average and do 8 reps on a 102.5 kgs. If you just do 6 reps with 102.5 kgs, its more than enough.We have to be forward thinking with weight training. What is the 6-12 rep range to induce maximum muscle growth? When you're not competent to do more than 6 reps, you're just increasing strength, not weight. If you've observed power lifters, you'd see they are very strong, but not big because they don't workout for mass. When you do more than 12 reps, you add the tolerance power of muscles. It's better to do 10 reps with heavy weight than 20 reps with barbell. Just utilize this plan: if you're not able to do more than 6 reps with a particular weight, reduce the weight and increase frequency. Alternatively, increase the weight, if you can do more than 12 reps. Want to build muscle mass fast? We provide guides on how to gain weight and step by step guides on how to build muscle fast.
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