8 Ways To Gain Muscle

            8 Ways To Gain Muscles 

1. Diet

High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.

2. Train with a goal in mind. 

Every workout serves a different purpose. If you're looking to get fit overall, focus on incorporating runs, swims, or other forms of cardio into your workout regime. Sign up for a race to motivate yourself and time your runs to track progress. If looking to get stronger and look bigger, keep a record of your workouts, weights/reps per set. Taking pictures of your progress may also help keep you motivated. While you may not notice results day to day, compare your first picture to a picture a few weeks later and hopefully you'll see a difference. Keep in mind that if you are going for size, keep your cardio to a minimum, maybe once a week.

3. Don't cheat your workouts.

 Oftentimes I see people doing half-reps for their whole set while compromising form. I cannot emphasis the importance of form enough! Injuries occur most often due to incorrect lifting form and posture. Control your pace and don't use your momentum to power through sets. You'll find that doing these negative workouts with the same weights are much more difficult than doing them rapidly. When doing any presses aim to touch the bar to chest. If you don't have the flexibility for this, start with dumbbell presses until you gain the ability to do so.

4. Don't use petty excuses to cut out gym time.

 If you are serious about getting fit, being tired after work should not be something you say. Keep yourself motivated with music, videos, professional athletes, articles... whatever it takes.

5. Know your body's limits. 

Don't go to the gym for only an hour if you feel like you can do more. Learn to push your body instead of going the bare minimum. If you have the endurance level to do a full body exercise, do it. Otherwise separate the muscle groups among several days, such as back/biceps one day, chest/abs the next, legs/tris the next, and so on. Try your best not to neglect any muscle group. As the saying goes... "Don't skip leg day!" Incorporate rest days as needed.

6. Exercise with a partner.

 There are many benefits to working out with someone else. You can keep each other motivated and also spot each other for those exercises that you intend on doing to failure. You would also need a partner for those days you try to max out to gauge your progress. You can also pay for personal training services.

7. Choose a workout regime that interests you. 

If you find exercising to be a tedious activity, you will get bored of it quick and ditch your goals. If you find weightlifting to be cumbersome, then consider calisthenics, plyometrics, yoga, etc. You can gain muscles in a variety of ways as long as you not cheat yourself.

8. Keep focus.

Try to avoid watching television or talking to other gym-goers while exercising. Minimize the period of rest between workouts. Listening to music doubles to help keep energy levels high and also tells others that you don't wish to be bothered. Of course there are always those who approach you anyway.