Muscle Building Techniques

"I want to build muscle faster"

This is the main goal of my readers for sure. Probably your training experience is bigger than the usual 2-3 months (My intention is adding an online poll to take a clear picture about my readers profile) Anyway, you already know that muscle growth can be a painfully slow process. High intensity weight training 3-4 times per week, properly eat high quality foods and rest adequately, and still you look the same in the mirror. 99% of my readers are in the same situation.

If your goal is stepping on the scales a few short weeks from now with a lot more muscle than you have today, there are two powerful nutrients proven to deliver the results you're looking for. Their properties to build muscle have been revealed in an exciting study published in the scientific journal Nutrition (volume 17, pages 558-566). Before I show you the results, here's some vital background info you should know...

Creatine has been a great hit in the gyms. It is probably one of the most effective and most used nutrients available, there are literally hundreds of studies to show that creatine will help you build muscle quicker; get stronger and give your muscles a fuller, more "pumped" look. When you combine it with HMB, a compound found naturally in meat (though you'll need to eat around six pounds of meat every day to get enough) the results are really more impressive.

HMB is a very powerful anti-catabolic ingredient. What does this mean? Your muscles grow by a circular process of synthesising and breaking down proteins. If you want bigger, stronger muscles, you need to alter this cycle. That means either speeding up synthesis (anabolism) and/or slowing the rate of breakdown (catabolism). Muscle growth is the balance between the amount of protein your body makes and the amount it breaks down. Creatine is highly anabolic, while HMB is a powerful anti-catabolic. That's why HMB and creatine are the perfect combination for anyone who wants to pack on muscle without gaining fat.

The theory sounds great, doesn't it? But does it work in practice? The answer is a resounding "yes!" Researchers from Poland's Institute of Sport and Physical Education have put the creatine/HMB combo to the test. Their exciting results show that creatine and HMB work better together than either nutrient taken alone.

Subjects using HMB, for example, were able to lift a total of 86 pounds more weight (above the placebo group) at the end of the three-week study than they could at the start. Gains were similar (83 pounds) in the group using creatine. However, participants using both creatine and HMB were able to lift a whopping 114 pounds more (above the placebo group) than they could at the start of the study. In other words, the combination of creatine and HMB is over 30% more powerful than HMB alone at increasing strength.

What's more, not only did test subjects using HMB and creatine get stronger faster, they also found it easier to gain muscle. Participants in the creatine group, for example, gained 2 pounds of lean muscle. However, those using creatine and HMB gained an impressive 3.4 pounds of lean muscle. In fact, the group using creatine and HMB gained three times more muscle than those using HMB alone.

If you want to expand your knowledge about these 2 amazing compounds just lead you to the journal Nutrition (volume 17, pages 558-566 – available from the British Library). But, if you want start right now to immediately pack on muscle, and you want to try the combination of creatine and HMB for yourself, one of the best ways is Nutrabolics Gach with an all-in-one formula, such as, in the precise amounts needed for rapid results.

Labels: anabolism, build muscle, muscle building, muscle gain, muscle growth, nutritional supplements

If you are trying to build more muscle mass taking the proper amounts of high quality protein is as important as any barbell or training partner. Remember that anabolism process follow these
steps

1. Muscular stimulation due high intensity training.
2. Proper nutrition supplying right amounts of quality nutrients.
3. Adequate rest time.

Notice that you grow between workouts. But just as with comedy, action movies or hitting the boss up for a raise, timing is everything.

Anabolism factors are very important but timing is important as well. For example, timing your protein intake,before and after your workouts, heavily impacts your muscle building goals.

If you want to optimize your growth try to follow these guidelines, specially at crucial moments:

• Breakfast time. Due your body has experience 8 long hours of fast. You need fast absorving protein as whey protein powder or just egg whites.
  
  
• 2 Hours before training use chicken breasts or whey concentrate protein.
  
  
• Just after the workout use a mix of fast carbohidrates, isolated whey protein powder plus l-glutamine and creatine. If you prefer a predesign drink, I personally use Nutrabolics Anabolic Window.
  
  
  
• Before going to bed use a slow absorving high quality protein source as cottage cheese of micellar casein protein. It would be useful adding some essential fatty acids to slow down the absortion rate. My personal choice is CytoSport Muscle Milk.
  

Adhere to these protein intake timing and your muscle gain goals will be achieved.

Labels: anabolism, build muscle, nutrition, protein