2011/10/01

Daily tip #27| Adding on muscle

Adding muscle and bulking up.. There is a lot of bad information around this subject, let me clear it up for you.






Let's start out with how much muscle you can add in a year.. 5 pounds. 10, if you are very gifted and a hardgainer. I hear teens all the time boasting about having added 20 lbs of muscle in a year from working out. It is laughter inducing. Teens, 16-22, grow fast.  In their teen time they are getting taller, adding on mass and getting stronger all as part of the normal growth process without lifting a single weight. They gain the 15lbs naturally, and the 5lbs from the actual work. 






Yes, 5 lbs. Adding on muscle is a very slow process, requiring focus and motivation and knowing what you are doing. Many people quit because they don't see the results magazines promise 'Add on 10 lbs of muscle in two weeks!'. But imagine, in 10 years you'll have 50 lbs of muscle on you, do you know how amazing it will look? A muscle machine! 






So, you've got an expectation of what to expect, now, how do you actually do it? Well, you lift weights, go home and sleep, right? Yeah, kind of, but eating is the most important part. Many people think lifting weights is the most gruesome part of body building. It is by far, not. It's the easiest thing. The hardest thing is nutrition, which is being taken for granted, by A LOT of people. 




Forget all sugar and salt. 6 meals a day. Enough protein, should be 1 gram for each pound of your weight (you weigh 180lbs, you need 180 grams of protein, daily). Do not order that pizza or pick up that coffee at starbucks. Coffee is great though! So grind your own coffee beans and have a homemade coffee! No sugar or creams on top though! 




There you go, information cleared up, and more information! I hope that I'm doing a decent job so far!




As always, never forget to:..


Drink a lot of water, not underestimate sleeping properly, stop making common mistakes and you'll be much happier!

21 comments:

Milky said...

I've started sleeping better now, i'm taking up climbing and cycling too. The only thing i've yet to improve on is drinking more water ;/

DEZMOND said...

what should you eat for this if you are a vegetarian like me?

Hasidic Plumber said...

Now this is pretty good advice. Many people, including myself, have a lot of misconceptions when it comes to nutrition.

minecraft129 said...

I need to just go work out. Period. haha

dora said...

does supplementation not increase the amount you can put on in a year?

Crisalys said...

I'm gonna start exercising sooner or later, and I'm definitely use this tips when I finally do it.
Nice blog. I'll follow you.

Come At Me Bro said...

This is great!

Lord Phrozen said...

I can't drink coffee without putting some milk and chocolate. This muscle thing is absolute torture for me, not to mention I don't have any weights to lift.

Gizmo said...

People are used to pay $$$ and get instant results, that not how working-out works :P

The Dawg said...

I don't really feel a need to add more muscle, but I do want to improve my physical condition a bit. Lately, I've been bicycling a lot. Is that a good training method?

Natural One said...

Sustanon 250 is great for adding muscle :p

my day in a sentence said...

Great tips here! :)

Ann said...

Nice tips...

but I am afraid I can't get too far from sweets,

it is my weakness...sweet goodies, that is.

Maybe you. said...

nice blog really, i've gotten into collegge now and i really needed these kind of stuff...

BDTC said...

I get 20lbs of muscle every year ;D

Mich said...

Great blog!! You've got some awesome tips on here. :)

Lol, Boss is American, and the conversation was actually all quotes from the Big Lebowski. I'm not sure I'd want to actually go bowling with the Boss..... ;D

Thanks for taking the time to leave some sleep tips. I've tried everything though, believe me... It's been going close to 15 years now and it all seems to date back to a nasty head injury. Doc actually thinks the insomnia is just one of many symptoms of some kind of nerve problem, but OF COURSE my health insurance will not cover tests of any kind to find out what it is. >:(

Wow I'm rambling.... I'll shut up now.

Love your blog!

xo

Max Power said...

great advice

Mo said...

My brother did a successful diet with training with these protein shakes and only eating chicken. But now he already bounced back everything etc. since he got a job. I am just looking to be healthy and sporty. Good advice.

Jay said...

but i love eeeeeting! :(

hoaks2 said...

This is exactly what I need to do. Thanks for the info.

Technosauce said...

+Following. I need to beef up. Thanks for this post!

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