3 Simple Tips to Gain Muscle Mass

Every year, high school athletes try all sorts of crazy  things to get greater, speedier and more grounded for their games. They take a wide range of supplements and distinctive quality preparing programs, yet numerous still neglect to put on weight.
So what does it truly take to put on bulk? Here are three snappy tips.

1. Stop doing so much cardio

Nearly all athletes enjoy playing sports more than lifting weights, so they spend a lot of time honing their skills on the field or court.Be that as it may, on the off chance that you need to put on bulk, playing your games for a considerable length of time likely won't help.
Strength and endurance compete directly against each other. Sports like ball and soccer are cardiovascular in nature, so in case you're playing one of all of them the time, you're confronting a daunting struggle if you will probably increase size.

Research has shown that lifting weights concurrently with cardio has negative effects on both muscle growth and strength development. That's because in order to perform, your body requires a certain amount of energy from food. When you exercise for extended periods of time and your body doesn't have enough energy from the nutrients you consume, it pulls from something else to get that energy.

What's that something else? Often, it's muscle and bone. Not good.

If you're serious about gaining weight, you've got to take time off from playing and focus strictly on strength training. Take no less than two or three months off from doing anything vigorously cardiovascular in nature. That implies no playing sports—period.

If you're a basketball player and you want to work on your shooting a bit, that's OK. If you're a soccer player and want to practice your ball-handling skills, no problem. Just make sure such sessions are short and at low intensity.
Then, when you about-face to contending in your games, you'll greater, more grounded and more prone to overwhelm your opposition.

Don't listen to coaches and parents who tell you playing your sport year-round will make you a superstar. And remember, worked out, for a considerable length of time won't win you a symbol of honor, yet it will make you drained and frail.

2. Eat a big breakfast

If you want to gain weight, you've got to eat. A lot. And it all starts with your first meal of the day.

According to a survey conducted by Kellogg's, only 36 percent of high school students eat breakfast. Say what? Nearly two-thirds of students aren't eating breakfast? That's not only an obvious concern from a health standpoint, it's also a huge missed opportunity if you're trying to put on some size.

To put on weight, you should be in a positive vitality parity, which means the measure of vitality you take in must surpass the measure of vitality you exhaust. Furthermore, you most likely need more nourishment than you might suspect.

Precision Nutrition says physically active 15-year-old girls need between 2,900 and 3,000 calories per day, while physically active 15-year-old boys need between 3,500 and 3,600 calories per day. And that's just to maintain muscle mass. If you want to grow, you've got to eat lots of food, and that starts in the morning. Instead of hitting the snooze button, get up a little earlier and make yourself a big breakfast.

We're not talking about one or two eggs. If you're serious about gaining muscle, eat between six and eight whole eggs, one cup of oats mixed with berries and peanut butter and a tall glass of water.

Avoid the grain and pop tarts. They won't help you fabricate muscle, yet they will give you a sugar crash a hour or two later.

3. Slow down your lifts and focus on form

As you move from the freshman and junior varsity teams to the varsity level, the speed of the game increases tremendously.

You definitely need to move faster to compete at the higher level, but you'll also notice that the athletes on those teams tend to be bigger. And if you want to get bigger, you've got to put on some muscle. There's no question that lifting heavy loads in the Squat, Bench Press and Deadlift will get you bigger, but that's not enough. To build muscle, you need to do more.

You've seen guys in the weight room who don't look like much but push pretty good weight, right? That's because they've improved the efficiency of their movement without actually increasing their muscle size.

When you lift heavy, you're focused on balancing the weight, and tension is distributed throughout your body instead of on certain muscle groups. To speed up muscle development, you must perform practices in a controlled way. After your huge lift of the day, finish your help practices with a slower rhythm, concentrating on impeccable structure.

Sample Full-Body Workout

The tempo is listed after the exercises. The first number represents the negative part of the lift, the second signifies the length of the hold, and the third indicates the positive portion of the movement.

1. Back Squat - 3x5
2A. Push-Up - 3x8 (3/0/1)
2B. Single-Arm Row - 3x10/side (3/1/1)
3A. Romanian Deadlift - 3x10 (3/0/1)
3B. Split Squat - 3x8/side (3/0/1)
Because performing a lift more slowly can create muscle soreness, use eccentric-focused training during the off-season. If you don't have an off-season, you may want to consider having one. Your body will thank you.