It can be difficult to get results with such conflicting information. Well, the following are a number of solid muscle gaining tips that you should take to heart.

Muscle Building Foods

Eating well and enough of the right foods is an crucial muscle gaining tip that shouldn’t be neglected.
One of the methods to packing on the mass is to take in a large amount of calories, more so than what your body is able to shed off. Just eating lots of fast food although, won’t do your body any bit of good.

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What you need to figure out first is what your basal metabolic rate (bmr) is. Then, once this has been determined, this number should be your aim for your basic calorie requirement. Here are the workings -.

Guys formula for BMR is: 66 + present weight x 6.23. Then, add the total to current height x 12.2 minus their age x 6.8.

Women require a BMR of 655 + their weight x 4.35 + current weight x 4.7 – age x 4.7

Next take what follows into account.

Training heavy daily. BMR x 1.9
3 – 5 days of weight lifting x 1.55 BMR
1 – 3 days weekly of weightlifting BMR x 1.375

Then, lastly include 500 to your total, and this should be the figure of calories to strive for when gaining muscle.
Include with your meals some avocados, nuts, fish and olive oil if possible. Peanut butter as well as beans and whole wheat pasta too. Having a good amount of energy each day can be gotten by ensuring that you eat a steady 6 meals each day.

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For each pound of body weight, you will want one gram of protein.

Also, it is wise to add a bit of tuna to your meals and drink protein shakes which have whey.

Using Strength Training and Cardio

Strength training helps force your muscles into rebuilding themselves even larger, that can be done so by use of heavy weights a number of times each week using low reps.
Growth will eventuate after the muscle has been strained with heavy weights, braking down the muscle tissue and eventually repairing itself bigger and stronger than before.

Each muscle groups should be targeted with 12 sets of 12 reps, in a steady paced motion. With lots of resistance incorporated to push your muscle groups. The last rep you do should be the most difficult.
Exercises like situps, push ups, and wall sits can be used in place of dumbells or free weights if none are accessible.

It is tough to not gain some fat while aiming for muscle gain, so be sure to keep that in mind. That’s where cardio can come in handy. A couple times each week of cardio can help to get rid of any excess fat that may have been gained.

Adequate amounts of rest can also help significantly, and is another important muscle gaining tip.

Stage 3 – Recuperation

Having one day break from workouts and a solid eight hours sleep is essential. Water must not be neglected either. This tends to fast track the recovery process.

Although there will be stages when you would rather just relax, the key to getting the results you desire for your body is continual practiced discipline.

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1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

For every meal you have – even if it’s a snack – must have good fats, carbohydrates and protein. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Make sure to get your nutritional calories from foods, not liquids.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

A few exceptions to the rule include fruits, vegetables and protein shakes.

These can be great snacks, post workout meals or even meal replacements when made with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Always get your big lifts done before going into your isolated lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

To sum it up, the muscle gaining tips are:

1) Eat clean and get enough lean protein.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) Make sure to get plenty of rest to allow your muscles to get better and grow.

4) Rinse and repeat. KISS (keep it simple, stupid)