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9 Simple Ways to Build Muscle Mass

Author: Dane C. Fletcher
Date Posted: February 02, 2009

Muscle mass is the epitome of true bodybuilding. There are three components involved in mass building, they are: balanced dietary program, anaerobic and proper weight lifting.

There are 9 simple ways in which you can increase your body mass.

1. Concentrate on the Eccentric

Muscle growth occurs as a result of muscle contraction when you are lifting the weight. Many people pay most attention to concentric phase when you are lifting and the muscle contracts. However hypertrophy can also be caused during the eccentric phase as the muscle increases in length.

Concentrating on the eccentric phase is a simple way to overload the muscles and in the process cause an increase in muscle mass.

2. Eat red meat & fish

Fish and red meat contains the essential omega 3 fatty acids. These fatty acids are crucial for the simple fact that they sensitize the muscles to insulin absorption. They assist amino acids to enter into the muscles while at the same time help in the preservation of glutamine stores.

3. You should take more Sodium in your diet.

Although most people oppose taking more sodium in the diet as it could lead to high blood pressure, for a bodybuilder sodium is quite vital. This is due to the fact that it contains essential minerals that are useful during muscle growth. Sodium also helps by enhancing the storage of carbohydrates and the absorption of amino acids. It also sensitizes the muscles to respond to insulin.

The only disadvantage to body building is that it can lead to water retention.

4. Forget aerobic exercises

Aerobic exercises damage your chances of muscle building. This is because it burns up branched chain amino acids and essential glycogen in the body while at the same time messes with your strength gains. If you want to improve on your resting metabolic rate (RMR) so as to burn more calories then adding mass is the best way to go about it.

5. Emphasize heavy and intense lifting

The amount of growth your muscle acquires is largely affected by the stress your muscles experience during your heavy lifting. Therefore in order to increase the stress in your muscles which will lead to muscle-tear, you have to train with weights intensely.

6. Increase your calories

If you are on a low calorie diet, you will never acquire a proper nitrogen balance. This is the key ingredient necessary to support muscle recovery. This should however be restricted to a two day period, to avoid unwanted fat.

7. Rest

Give your body ample time to rest, so that your body can recover and add on mass. Rest allows your body time to increase anabolism and restore glycogen level.

8. Take a meal in the middle of the night.

For anabolism to take place you calories have to be in excess. Therefore in the middle of the night you should try and take a protein drink so as to stimulate additional growth.

9. Use Proper Supplements.

If you are a healthy individual with no health problems you should try out on the recommended supplements out there. They are rich in creatine which will give you the extra boost needed to gain more muscles.

About The Author

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: JKD Street Combat - online collection of bodybuilding articles.

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