There are many myths surrounding muscle grow and what is necessary to gain muscle mass. One of the biggest myths is that you have to go to a gym in order to truly gain an adequate amount of muscle mass. The truth is, there are many ways to gain muscle mass and many of them do require any type of gym activity
The myth about a gym is a necessity for gaining muscle mass has been debunked by many different experts in the field of muscle growth. It also has been proven by many studies as well. Now, does that mean that having a gym membership will not help you gain muscle mass, not at all? It simply means that you do not necessarily have to pay money to the gym in order to gain muscle mass.
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Top 5 ways to gain muscle mass without a gym
#1 Use bodyweight resistance training
The truth about gaining muscle mass is the bigger gains come from the most amount of resistance that your body can handle during each training session. The harder you are able to push your muscles the more that your body will need to grow in order to repair itself from the latest workout. There are many good bodyweight exercise routines that are available to help a person to be able to gain muscle mass.
#2 Home gym free weight and machine weight training
It is no real surprise that most people think that you need to lift heavy amounts of weights in order to gain large amounts of muscle mass. While it is widely acknowledged to be true, it is not necessary for a person to have to spend a lot of money on a gym membership that could cost more than $500 a year depending on the gym in your area. There is plenty of free weight and home gym equipment that will provide you the necessary resistance to pack on pounds of muscle mass.
#3 Eating extra protein to encourage protein synthesis
The science behind being able to gain muscle mass (the difference between a body builder and a power lifter) is the ability of your body to increase protein synthesis. This is because the amino acids contained in protein are essential to the protein synthesis process. Since your body uses protein for more than just growing muscle you want to be sure that you have a good store of protein built up in your body. I good rule of thumb is to have at least one gram of protein for each pound of body weight. The good thing is that there is a wide variety of foods that supply a good amount of protein, you just need to be careful and count your daily protein intake.
#4 Load up on carbs after a workout
Proteins are not the only nutrient that your body needs in order to sustain muscle mass growth. You should also be consuming higher amounts of carbohydrates on the day following your workout. This will help increase the amount of insulin that is released into your bloodstream which will help slow the metabolism of proteins which can enhance the amount of protein synthesis.
#5 Follow a strict workout plan
In order to truly gain muscle mass, you need to have a really good workout plan to follow. Whether you decided to go the bodyweight workout route or go with the free weight/weight machine route. Fortunately, there are many different workout routines available from some of the most popular people in the fitness world. Many of the most successful bodybuilders and weight trainers also offer their own favorite routines, but they often require a nominal charge.