How to Increase Muscle Gain

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Muscle gain requires more than exercise, it also requires nutrition and techniques. Build muscle mass at maximum speed with help from a personal trainer in this free video.

Part of the Video Series: Total Fitness Information
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we're going to discuss some tips on how you can increase your muscle gain. When you're looking to increase the amount of muscle on your body, adding muscle mass or just gaining muscle, first and foremost you have to have a proper nutrition plan in place. A proper nutrition plan is going to include protein, protein is the building block of muscle. You want to have fibrous carbohydrates being your fruits and vegetables and some starches, depending on where you're at from a fitness level, the percentage of body fat you have, could dictate at what time of the day that you eat your starches or what type of starches best suit your goals. If you're a beginner, as long as you're consistent, you're going to find gains in just about anything that you do. Big compound movements, bench presses, squats, those are going to pack on the mass. When performing a bench press, a couple points you want to remember. You have four contact points, your head, your shoulders, your hips and the bottom of your feet. Make sure that your head, shoulders and hips are in contact with the bench at all times, the bottom of your feet should be about shoulder width and on the floor. Perfect cadence is either a 1/2 count or a 2/3 count. So, you want one on the explosive portion up, two on the way down, so double whatever the speed is as you're coming through the negative or downward portion of the bench press. If you are performing a barbell squat, you want to approach the bar, stepping under the bar making sure that you are placing the bar across your shoulders, not your neck. Start by pushing your hips backwards first and foremost, drop the hips down as you push them backwards so that your knees start to bend. Make sure that the knee does not come over the toe, that you reach at least a parallel position so that the upper leg is parallel to the floor and then explode back up to the starting portion of the movement. Please remember these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.

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