Muscle Mass Gainer
Gain Muscle Mass
build muscle mass
How to gain muscle mass fast
Ethan Weber at 17 years old. Muscle mass gainer.
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What is Muscle Mass?
Muscle Mass describes the total weight of ALL the muscles of the body. Muscles are tissues made of long fibers. They enable movement, stabilize joints and provide strength and power. Muscles allow you to perform most physical activities. Muscle Mass is a major part of overall body composition. It is influenced by genetics, age, sex, activity level and diet. Strength training, like weight lifting and bodyweight exercises, promote muscle growth and increase muscle mass over time. Read More…
What is skeletal muscle mass?
Skeletal Muscle Mass refers only to the weight of the muscles of the skeletal system. These are the muscles attached to the skeleton and are directly involved with voluntary movements. They are the muscles you can feel and see. They play a key role in posture, movement and physical strength. Read More…
What is Lean Muscle Mass?
Lean Muscle Mass is the portion of your Skeletal Muscle tissue without the weight of fat or other tissues. It is generally associated with a fit, toned body. Lean muscle mass is what individuals who are looking to improve physique, increase strength or improve athletic performance. Adding lean muscle mass will increase metabolism. Muscle tissue tissue requires more energy to maintain than fat tissue. This can help in weight loss and fat loss goals. Read More…
How to Gain Muscle Mass
To begin, when we say “Gain Muscle Mass”, we mean “gain lean skeletal muscle mass”. So, the question is “What do we do to get more of the good muscle that responds to our activity?”
There are 2 key components to gaining muscle mass: resistance training and diet.
RESISTANCE TRAIN: When you workout, especially resistance training, you cause small tears in the muscle fibers. Your muscles grow during the repair process called muscle protein synthesis. Your body can be performing muscle protein synthesis for up to 48 hours post workout. The more intense the training, the more growth from the muscle repairing process.
DIET: Your diet needs to focus on hydration, calories and protein. Protein is a key component to muscle growth. Your body needs a constant supply of protein to build and repair muscles (Muscle Protein Synthesis). While the first 60 minutes after a workout is the most important, you must supply protein for the next 48 hours. It is possible to do this with a well-balanced diet. Most people find it is easier to supplement their diet with Protein. Read More About Muscle Protein Synthesis…
It is best to consult with a professional for a specific resistance training program and nutrition plan for your specific goals and needs.
Ethan Weber–Quadzilla
Muscle Mass Gainer
5 Simple Steps:
1. Set Goals: Be specific. What is your desired muscle mass gain? What are the measurable goals? Keep your eye on the prize. Track your progress. Use this for motivation.
2. Resistance Train: Find a weight lifting program that is right for your goals. It should have a weekly structure. It should target all the major muscle groups. Here are 4 things to keep in mind when choosing a program:
- Progressive Overload: Increase intensity over time. This means increase weight and/or reps and/or sets.
- Compound Exercises: Focus on exercises that involve multiple muscle groups. These are movements that use 2 joints or more. Exercises like squats, deadlifts, bench press, rows, etc. better stimulate muscle growth.
- Proper Form: Maximize muscle engagement and reduce risk of injury by learning proper exercise form. Consult with a fitness trainer to learn technique.
- Variation: Periodically change your workouts. Change exercises, rep ranges and training methods. This will keep your muscles challenged.
3. Nutrition: 5 Keys
- Caloric Surplus: To build muscle, you need calories. Use an online calculator to calculate your daily caloric needs. Track your food intake with an App. Stay in a surplus.
- Adequate Protein Intake: Protein is vital for muscle growth and repair. Aim for 1g of protein per pound of body weight. Good sources of protein are lean meats, fish, poultry, dairy, legumes and protein supplements. Read about best supplements for muscle growth.
- Balanced Diet: While protein is the main focus, you still want to include nutrient dense foods. Foods like fruits, vegetables, whole grains and healthy fats are great for overall health. They also optimize muscle growth.
- Meal Timing: Spread your protein and caloric intake out over several meals throughout the day. You body is looking for protein for as much as 48 hours post workout to build and repair those muscles. Consuming meals or snacks high in protein before and after workouts can be beneficial. This can be a good time to supplement with a protein shake.
- Hydration: Drink enough water. Water supports muscle function and recovery. Water is essential for top performance and results. Read how water and creatine fuel the muscles.
4. Rest and Recovery: Get enough sleep. Consider rest days. Allow your muscles to repair and grow.
5. Consistency and Patience: This process takes time and consistency. Stick to the process. Follow your taining and nutrition plan. Give it time. Don’t get discouraged. Expect temporary setbacks. Continue to track your progress. When the plan needs adjustments, make adjustments.
Ethan Weber Training
This is a very simple step by step description of the process. It is always recommended that you consult a health care professional and fitness trainer about your specific needs and goals.
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The year is 1991. I am 18. I find myself in New York City, NY. There are no cell phones, internet. This is my first time in the Big Apple. My dad thinks I’m on a wild goose chase–a setup for disappointment. I’ve come all this way because of the advice of a man I barely know, Neil Berkeley. Neil recruited me onto a bench pressing team….