Modern Warrior
There are a couple of reasons why most people fail in their attempt to gain more muscle mass:
A. Improper diet.
B. They lack consistency.
Here's some basic information and things you should be doing to help you bulk up:
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To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).
Start eating six meals per day (space them out to about once every 3 hours)
Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle
Keep your workouts under one hour. Short and intense!
Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.
You want to hit the perfect amount of reps when you're focusing on hypertrophy (size gain). Too little and you'll be working strength, too many and you'll be working endurance. Focus on 8-12 Reps with about 75 seconds of rest in between sets.
Do only 2-3 exercises per body part. You want to spread the workload, but not overload.
Split your workout. If you're trying to gain weight you probably have a high metabolism like me, you need to train with more intensity, but less frequently. I personally like a 3 day split for hypertrophy programs.
Sample
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest
Most people walk around in a state of dehydration. This is absolutely counter-productive to fitness goals! Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites. Creatine and Arginine are two of my personal favorites.
Of course always consult your doctor before you start a new workout program or begin a supplement regime.
Shane Blevins is a career US Army Soldier and founder of Omega Group Consultants LLC. He joined the Army in 1995 at the age of 19. In 1999 he assessed and was selected to join the 160th SOAR (A) and spent the next 14 years in Special Operations. In 2013 he was offered the Senior Enlisted position at the US Army SERE (Survival, Evasion, Resistance and Escape) School and happily accepted the challenge. Having a great passion to teach and for survival training it was the perfect fit to culminate his military career. During his military career he has served combat missions and trained in most corners of the world to include better known locations such as Bosnia, Afghanistan, Iraq and Africa .
Omega Group Consultants is at its core an adventurous survival oriented organization. All of our courses, services and programs can be associated with at least one of the core fundamental building blocks of a warrior. Those four fundamentals are;
**SURVIVAL
TACTICS
PREPARATION
FITNESS**
We profess as a Company that those four fundamental bases are imperative to physical survival in any situation. As such we offer a wide variety of courses and events that cater to the development, growth and strengthening of those critical areas. Both a young adult and seasoned combat veteran (and anyone in between) can benefit greatly from our various courses offered. Please take your time and browse through our site to familiarize yourself with the wide array of activities we offer. Another great benefit we offer is customized events and courses for no additional charge. If you have a group of ten or more people and you would like a specific tailored event please feel free to contact us so we can assist in putting together perfect curriculum for your group.
In addition to the great courses and events we host, we also lease our facilities for training use. This is primarily done for Military and Law Enforcement agencies, however in some circumstances we lease facilities to other organizations as well (ie. Scouts, Church, Family Reunion etc..). Please contact us with your needs and request for more information if this is something you may need.
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