How to Gain Muscle While Lifting Weights the Right Way
Contrary to what you would assume, the actual weight lifting portion is the least important factor for gaining muscle.
Nutrition and rest far outweigh whichever routine you're doing, and without both of these factors in balance you won't get anywhere.
You should rest at least one day in between workouts.
Some people rest two or three days, but their workouts are very rigorous and they need the extra time for their muscles to heal.
When you lift weights to your limit you are creating micro tears in your muscles, this is what causes them to heal back bigger and stronger.
You have to let them heal completely, and give them all the protein and nutrients they need to grow.
Get at least 8-9 hours of sleep every night, and only do 30 minutes max of cardio of your non workout days.
If you're muscles are sore but it's time to work out, then do different muscle groups and try to avoid the areas that aren't fully healed.
If you're sore all over you need more rest and food, just do some light cardio if you really want to lose fat.
Always drink plenty of water, not only do your muscles need it but your joints do too.
They will be tested while lifting weights, so you need to keep yourself hydrated.
Drink 1 gallon of water per day.
There's not much else to say, you must do this.
Drink water with meals, between meals, while peeing, at all times.
You should be eating 5 even meals per day, starting as soon as you wake up and right before bed.
You should have protein in each of these meals, and the amount depends on how much you weigh.
You should eat one gram of protein for each pound you weigh per day.
Divide that by 5 and that's how much you'll need during each meal.
Make a lot of baked lean turkey or chicken breast, and keep it on hand to heat up later with your snacks.
Oatmeal, fruits, nuts, meat, beans, try anything that you think sounds good.
And then try some stuff you might not like.
As far as lifting weights all you need to do to keep seeing results is change up your routine every 4-6 weeks.
Do different exercises to hit your muscles at different angles and you'll break through any plateau.
Good luck and keep pumping iron.
Nutrition and rest far outweigh whichever routine you're doing, and without both of these factors in balance you won't get anywhere.
You should rest at least one day in between workouts.
Some people rest two or three days, but their workouts are very rigorous and they need the extra time for their muscles to heal.
When you lift weights to your limit you are creating micro tears in your muscles, this is what causes them to heal back bigger and stronger.
You have to let them heal completely, and give them all the protein and nutrients they need to grow.
Get at least 8-9 hours of sleep every night, and only do 30 minutes max of cardio of your non workout days.
If you're muscles are sore but it's time to work out, then do different muscle groups and try to avoid the areas that aren't fully healed.
If you're sore all over you need more rest and food, just do some light cardio if you really want to lose fat.
Always drink plenty of water, not only do your muscles need it but your joints do too.
They will be tested while lifting weights, so you need to keep yourself hydrated.
Drink 1 gallon of water per day.
There's not much else to say, you must do this.
Drink water with meals, between meals, while peeing, at all times.
You should be eating 5 even meals per day, starting as soon as you wake up and right before bed.
You should have protein in each of these meals, and the amount depends on how much you weigh.
You should eat one gram of protein for each pound you weigh per day.
Divide that by 5 and that's how much you'll need during each meal.
Make a lot of baked lean turkey or chicken breast, and keep it on hand to heat up later with your snacks.
Oatmeal, fruits, nuts, meat, beans, try anything that you think sounds good.
And then try some stuff you might not like.
As far as lifting weights all you need to do to keep seeing results is change up your routine every 4-6 weeks.
Do different exercises to hit your muscles at different angles and you'll break through any plateau.
Good luck and keep pumping iron.
