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Some people are looking to gain muscle to get that "buff" look. Are you or someone that you know one of those people? The key to gaining muscle is working out targeting the major muscle groups of the body. As always, clearance from a physician is needed to ensure the safety of the program. Obviously, weight training is needed, but in order to gain muscle there is a specific way to train. Weight training can be done with either free weights or machines. For the best results, free weights should be used. Heavy weights must be used and make sure the weight is appropriate for the body weight and strength of the individual. The person training should only do 4-8 reps and 1-2 sets. Using heavier weight and low reps put the muscles and nervous system under more stress, which stimulate the growth of muscle fibers. ( Dr. Dave and Dr. Dee) This is the mechanism that causes muscle growth.
Additionally, working out is only one component of a regimen for gaining muscles. The proper diet must be used in conjuction with the muscle gain workout. Diet should consist of food that are high in protein, high in calories, and six small meals should be eaten through out the day.