How to Add 10lbs of Muscle to Your Body in a Month

To add up to 10lbs of muscle or more to your body in a month there are a few things you must do. It is possible to add this much in a month if you follow some proven and effective methods. You must stick with these and diregard all things that don't work to your advantage. Follow the guidelines in this article to pack on 10lbs or more of muscle in as little as a month.
Add 10lbs of Muscle to Your Body i
Increase your daily calories by 1000
Based on what you are eating now, whether it be a maintanence level of daily calories or a bulk up amount, increase it by 1000. This will give you an extra 7000 calories a week, creating the 2lbs surplus per week. To get this many calories on top of your current diet simple choose one of the methods below: 
  1. Drink a gallon of whole milk a day. Drink milk between meals, with meals and after your workout.
  2. Drink protein shakes packed with extra calories. Create a protein shake of 1k+ calories by adding in healthy fats and fruits - avocados, olive oil, almoind butter, cream, coconut cream.
  3. Increase the number of calories in your meals by adding nuts, melted butter or other more healthy fats to the meal.
Train with an increased volume for the 4 weeks
Increase the volume of your training for the month. This will shock your body into overgrowth. It won't know what hit it and will have to release a load more muscle inducing hormones. It will stimulate much more growth and progression. Increase the volume by: 
  1. Increasing the totatl number of sets per workout. Try to double or even triple the total sets of your usual workout.
  2. Decrease the resting time between sets to allow for more to fit in and to increase the overall intensity too.
  3. Increase the weights and the reps. This can be hard, but aim for heavy weights that allow you to lift no more than 10 reps.
Stick with it for the 28 days
If you manage to consistently stick to these changes you will be able to achieve an increase in 10lbs of muscle in a month. Keep motivated, track your progress and keep the end goal of 10lbs of extra muscle in your mind the whole time.
You will hit plateaus and have bad days, as long as you are following the guidelines 80% of the time you will be successful in packing on 10lbs of muscle in one month.

Nhận xét

Đăng nhận xét

Bài đăng phổ biến từ blog này

Why Can't I Gain Muscle Mass?

Hình ảnh
This is a question that many skinny guy and gals ask every day. If you are having trouble gaining weight or lean muscle mass then likely your genetics is the main reason. If you come from a family of small-framed people then you will likely be the same. That doesn't mean that you can't overcome your skinny genes. Your metabolism is another reason that you may be having difficulty gaining weight or muscle mass. If you have this problem then you likely have a very high or fast metabolism. All that means is that you have a tendency to burn calories more quickly than someone with a normal or slow metabolism. This is important to know because you can tailor your workouts and your diet according to the type of metabolism that you have. Doing this will help you achieve your goals more quickly, such as how to gain muscle the healthy way. Training routines and methods come in all shapes and sizes. For every weightlifter and bodybuilder out there, there is a routine that goes along wit...
Đọc thêm

How Many Times Should I Work Out Per Week To Build Muscle?

Hình ảnh
What will happen if I push myself to train as hard as possible for maximum muscle gain? How much is too much? How many days am I supposed to work out in a week? This article will help you understand more about the appropriate number of training sessions per week for each person. When it comes to eating, what is the right amount of food in each meal? How much is too much? Can I just eat until I am full? What is the answer to those questions? It depends on your body. It depends how many calories your body need to function properly each day. The same thing goes to your training. How many days you need to train each week depends on your body ability to recover. Your body's ability to recover depends on how optimum your diet is and how long you rest. The process of building muscle is as simple as putting stress to your muscles by lifting weight and giving them sufficient rest time to recover. During a workout, muscle tissues are broken due to the amount of stress they get. With suffici...
Đọc thêm

Incline Bench Press: Dumbbells Vs Barbell

Hình ảnh
Weights are very useful for fitness training and have the potential to produce amazing results. However, we all know that finding the right weight training equipment is not always easy. It takes a bit of trial and error before an individual comes across something that fits his or her needs perfectly. The incline bench press is commonly used in body building training in order to strengthen the upper fibers of the pectorals, the middle deltoids, and triceps. It is also one of the three lifts involved in power lifting. It should be the first exercise in weight training used to build a huge chest. It is true that an incline bench press can be done with both a barbell and dumbbells. However, there are advantages of using the dumbbell compared to the barbell when doing the incline press. For beginners, it is usually recommended to begin the incline press with a barbell. The stability of a barbell will ensure your safety and enable you to do the incline bench press properly. Once you have ...
Đọc thêm