If you are already fit but want to gain or increase your solid muscle weight, then what you need is to get into a bulking plan. It is well known that in order to gain good muscle weight and composition you need to maintain healthy eating habits and engage in proper muscle building or strength training exercises.
The belief held by body builders who think that bulking up means a free for all when it comes to eating is misguided and incorrect. The secret to bulking up or building dense muscle weight minus getting that inflated look is achieving then maintaining a body fat composition not above 10%. Anything above a 10% body fat composition for men and a 13% body fat composition for women is stored by the body as fat and not as a component in establishing solid muscle gain.
Assuming that your fat composition is below 10% for men and 13% for women then the road to achieving solid muscle weight involves eating clean sources of food at an amount slightly higher than what you would utilize on a daily basis.
Once you are aware of the above information then the tips to attaining progress in body building or increasing solid muscle weight composition are patience, consistency, diet and nutrition, basic exercise and compound movement, and remembering to rest to recuperate.
A lot of people who want to gain solid muscle weight think that the goal is to eat a whole lot. While the food consumed may contribute to muscle gain, the fat that comes with it will hinder your ability to regain a cut look in the future. This is why patience and a good healthy nutrition / diet are essential. In addition to this, being consistent is vital. Making it a goal to stick to your bulking up program goes a long way in achieving your desired results or goals.
Regular exercise and compound movements have been proven to work time and time again so why stray away from principles when we all know they have been proven to work. If you are on a good diet but feel that you need additional supplements then make sure to stick to the directions. Another good idea may be to indulge in workout protein shakes. Finally, and most importantly, allow your body enough downtime to rest and recuperation. Most people overlook this part. It is extremely important to wait until your muscles are fully recovered before working the same muscle group again.
By following the above tips, having a little patience, understanding how your body works and maintaining a positive attitude, all your spring body building goals can be achieved.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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