Everybody wants to build muscle, but most people don’t want to follow the rules of the four basic compartments of muscle building success. Let’s look at each area, and absorb a few pointers which will make success come easier and faster.
The most important aspect to consider if you want to build muscle is nutrition. Consume 5 to 7 meals each day. Include at least 40 grams of protein in each meal, along with two lean carbohydrate sources, such as rice, beans or pasta. Keep your enriched white flour and fat consumption to a minimum.
Consume at least a half gallon of water per day, and above all, never let your body become too hungry or thirsty. These are signs that you are already in a catabolic or dehydrated states, which are the enemies of new muscle growth.
You can’t train lightly 2 to 3 times per week and expect to see any real changes to your physique. Instead, you should be in the gym 5 days per week, splitting up your muscle groups and attacking each of the body parts with compound and isolation movements designed to completely obliterate each muscle group – the only way to ensure you’ve done what it takes to build muscle.
Many young trainers will spend their hours in the gym, eat like a horse, and supplement intelligently – but then stay up until the wee hours of the night for any number of reasons. They stimulate growth with the proper training, and they give their body the nutrients it needs to heal and recover, or grow, each evening. They short-circuit their growth by limiting their sleep.
We don’t grow when we train – that is simply a short-term pump. Our muscles recover and grow as we sleep each evening. As a hard training individual, you should be sleeping 8 hours per evening with a 45 minute nap daily, if your schedule allows.
If you are training extremely hard, you’ve probably already noticed you feel sore and tired way more than you used to. You are, without a doubt, giving your immune system a run for its money. Lifting extremely heavy weights for 7 hours per week is very taxing upon the body.
People who lift often find themselves getting sicker more frequently than their sedentary counterparts – how fair is that? Luckily, if you follow a responsible supplementation regimen, you should be able to boost your immune system and assist your body in the ever-important recovery phase.
First off, you are going to want to take your vitamins every day. You cannot build muscle if your internal organs are struggling to function. A multi-vitamin, along with vitamins C, E, and B are essential daily requirements. You’ll also need fish oil, or an Omega-3, to ensure your muscle have the right kinds of fats they need to facilitate growth.
Creatine and Mesobolin are useful for the muscle-side aspects of growth, recovery, and testosterone hormone level elevation. Finally, whey protein is a safe bet for filling in any potential protein gaps which occur due to your daily schedule.