No More Skinny Arms! Male Muscle Gain Involves These 3 Keys

Weight training to grow muscle mass is very much based on scientific principles. You lifting this much weight, this many times, while eating is amount of protein, will generally give you a predictable outcome. If you are on the slender side, are working out hard and eating correctly, you should be building muscle tissue. If you aren't, then there is something wrong in the process execution and not the process itself.

Effective male muscle gain involves three things which you must do right in order to build muscle. Those activities are:

1. Train Heavy. After a brief warm up, focusing on high volume/low repetition exercises on large muscle groups will give the greatest results. How much weight is needed? Enough where you cannot physically do more than 4-6 repetitions per set.

Too much weight and you may get injured. Too little weight and you aren't challenging your muscles enough to grow.

2. Eat Right. In order for your body to build muscle tissue, it is going to have to expend a lot of energy. Sure, the average male needs about 2000 calories per day. But in your quest to get bigger, you're going to have to eat much more than that.

However, this isn't a license to pig out on junk food. If you do some research on the diets of successful bodybuilders, you will see on their menu plenty of chicken breasts, fish, brown rice, egg whites, and fresh fruits and vegetables. You have to worry about both quantity and quality when it comes to eating properly in order to build muscle.

3. Plenty of Rest. A lot of beginner weight lifters have trouble with this. They are so excited to see results that they overtrain their bodies and don't give it the opportunity to grow back the muscle tissue. If you are lifting heavy, you don't want to work out any muscle group more than twice a week.

You see, when you weight train, you are breaking down the muscle fibers. When you allow the body to rest (ie. heal), the muscle fibers not only grow back, but they grow back stronger and bigger than before. If you constant stress a muscle and don't allow it time to heal, you will never see results, no matter how much you train.

Male muscle gain is simple but hard. Meaning, you know the key steps involved (lifting heavy, eating right, and getting enough rest). That's the easy part. The challenge comes from actually putting those keys into practice.