7 Keys To Muscle Growth by Creating An Anabolic State.
Saturday, August 20, 2005
Your goal is clear and well defined. You want to pile as much muscle as possible in your body-frame. But only if your organic system is in the correct anabolic balance, muscular growth will take place. You will probably know that a high intensity weight training program is obviously a very important part of the muscle building process. However obtaining the maximum muscle mass depends on putting the building blocks in place. This goal is achieved besides through proper nutritional practices; therefore you must learn and apply the following anabolic enhancing principles:
Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles only recover and grow if you get the proper and adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping.
Drink plenty of water.
You are probably thinking: "Hey, Are you kidding me?" My response to your thought is clear and right to the point. Failure to drink adequate quantities of water will lead to dehydration and adversely affect your muscle mass gaining potential. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.
Increase your calories through better nutrition.
Unless your main goal is to body fat loss you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance.
Protein.
Protein is the basic raw building block needed to muscular growth. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
Carbohydrates.
Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
Proper Supplementation.
Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add high-quality whey protein, creatine and l-glutamine to your daily diet.
Aerobic Exercise.
Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.
- Fully repairing rest:
Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles only recover and grow if you get the proper and adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping.
You are probably thinking: "Hey, Are you kidding me?" My response to your thought is clear and right to the point. Failure to drink adequate quantities of water will lead to dehydration and adversely affect your muscle mass gaining potential. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.
Unless your main goal is to body fat loss you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance.
Protein is the basic raw building block needed to muscular growth. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add high-quality whey protein, creatine and l-glutamine to your daily diet.
Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.
