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Are you finding it difficult to gain the muscle mass you want? If that's the case Wholesale Bobby Wagner Jersey , then your situation isn't unique.

Firstly, despite the claims made in countless fitness and bodybuilding magazines, it's unlikely you'll gain anything near 20 lbs of muscle a month (naturally, anyway) - so being realistic with your goals is very important. There's no denying that successful muscle growth requires determination, consistency and patience.

However, following effective training principles for gaining mass can make a real difference if you're currently not doing so. Countless people head out to the gym every day with the best intentions Wholesale Mark Glowinski Jersey , but it's all too easy to waste your time when if you're not training optimally. With this in mind, here's 3 key principles for improving your mass gains in the gym.

Tip 1 - Progressive Overload

Have you ever heard of progressive overload? If you're not applying this technique, then you're very likely to be training in a 'less-effective' way. Progressive overload is actually quite simple, it just means making sure you're increasing your rep count and 'weight lifted' each week. Obviously, you're not going to make huge leaps week in, week out - especially if you're no longer a newbie. But you should always prioritize adding weight and reps to your lifts.

You see Wholesale Terence Garvin Jersey , if you aren't placing extra stress on your muscles each week by following the law of progressive overload, then you aren't going to be stressing your muscle fibers enough to cause 'overcompensatory' growth. It's important to understand that muscle growth works as a defense mechanism to prevent your muscles from taking further damage in the future. When you neglect to push yourself to your limits, you won't be triggering the kind of stimulus needed to make your muscles grow stronger and larger.

Tip 2 - Protein Intake

Now, even if you always push yourself in every workout, and you turn up at the gym every day on time - you still won't reach your full potential if you haven't got your diet handled. The vital nutrition step to get right is your daily protein intake.

Most people agree that it's wise to consume 1g or protein for every 1lb you weigh. For example, a guy who weighs 190lb should aim to consume 190lb of protein daily. It's best to think of this as a 'general' rule and not be too dogmatic Wholesale Tre Madden Jersey , but just remember that if your protein drops too low over a consistent period of time, then you won't have the necessary 'fuel' to supply your muscle with the nutrients it needs to create new growth.

Tip 3 - Creatine

It's true that many of the health supplements you see on the market these days aren't required to build muscle. But there's no denying that creatine is the major exception to this rule. While it's not required, it's certainly worth using.

Numerous scientific studies have been performed in regards to creatine - and virtually every single one determines that it's a very effective supplement to take if you want to build muscle.

If there was only one supplement you could take when it comes to building muscle, then creatine is the obvious choice. Fortunately, it's also very affordable. You only need the basic 'creatine monohydrate' to see excellent results, so you really don't have to buy any complex 'blends' and formulas with a host of additional Wholesale Chris Carson Jersey , unnecessary ingredients.

Conclusion

Overall, building muscle mass doesn't have to be overly complicated. While there are specific rules and principles you need to follow if you want to ensure optimal results, it's a relatively straightforward process once you understand the fundamentals.

When you follow the advice you've learned in this guide, you'll already start to see more progress than you might have experienced so far. And once you see the look on the faces of all your friends, you'll realize that making this goal a reality was totally worth it..
An Amtrak passenger train that was diverted onto a side track slammed into a parked freight train in South Carolina on Sunday, killing two crew members and injuring at least 116 others in the railroad's third fatal crash in as many months.


Amtrak Train 91 Wholesale Sheldon Richardson Jersey , carrying nine crew members and 136 passengers, was traveling from New York to Miami when it hit the CSX Corp freight train that was stopped on a side track, or siding, at about 2:35 a.m. local time (0735 GMT).


The section of track was operated by CSX and the Amtrak train was diverted onto the siding at a switch where a padlock had been attached to steer train traffic that way, Robert Sumwalt, chairman of the U.S. National Transportation Board Wholesale Eddie Lacy Jersey , told a news conference.


"Key to this investigation is learning why the switch was lined that way," he said, calling the damage to the locomotives "catastrophic." An NTSB investigation team was at the site.


Amtrak engineer Michael Kempf, 54, of Savannah, Georgia Wholesale Luke Joeckel Jersey , and conductor Michael Cella, 36, of Orange Park, Florida, were killed, Lexington County Coroner Margaret Fisher told reporters. Autopsies were underway Wholesale Blair Walsh Jersey , she said.


Two of the 116 people injured were in critical condition after the wreck, which occurred about 5 miles (8 km) southwest of the state capital Columbia.


"It's a horrible thing to see, to understand what force was involved," South Carolina Governor Henry McMaster told reporters. "The first engine of the freight train was torn up, and the single engine of the passenger train is barely recognizable."


Amtrak said it was "deeply saddened" by the deaths. It said CSX owns and controls the dispatching of all trains, including the signal systems that control access to sidings and yards Wholesale Frank Clark Jersey , Amtrak said in a statement.