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A Combination of the 5 Best Ways Build Muscle

March 8th, 2011
Michael Parker asked:




If you are looking for the best way build muscle, there isn’t necessarily one way that will bring you to your desired physique. In reality, it is a combination of many things that will help you build muscle the way you want to. Everything from eating right to doing the proper workout will develop your muscle mass and keep you fit. Here are the 5 best ways to build muscle.

1. Nutrition

There is no secret that nutrition plays a big factor in the way you build muscle. In order for your muscles to develop, it is vital that you are healthy and fit. Your diet and the kinds of food you eat will determine whether or not you are serious about building muscle. Although it may not seem like it, one of the best ways build muscle is through a healthy and nutritional diet.

2. Supplements

There are hundreds of different supplements on the market, but is this truly the best way to build muscle? Depending on the supplement you choose, it can certainly give you that extra boost you need to flourish. Make sure to talk with a nutritionist or health specialist so that you know exactly what you are taking. Anymore, there are a number of ingredients that are put in supplements that many people are not aware of. Find out what you are taking before purchasing it.

3. How many reps and sets?

There are a number of different methods to building muscle depending on how you want to build. Whether you want to tone or build muscle, as well as how quickly you want to do these things will determine how many reps and sets you should be doing. The best way to determine this amount is by talking with a workout specialist to put together the proper workout to satisfy your needs.

4. Work out the whole body

Too many people are set on just building their upper body or just their lower body. Although everyone has their own goals and desires, the best way build muscle is by working out the entire body. By working out your legs, it will increase your physique and strength in your upper body in turn and vice versa for your upper body to the lower body.

5. How often do you work out?

There is much controversy over how many times per week a person should be working out in order to build muscle properly. Some people say at least four to five times if you truly want to build muscle. On the other side, people say three times at 60 minutes long will get the job done and allow you to rest your muscles. The reasoning for only three times is because you want to workout intensely, and going more than three times a week will ware down your muscles.

When it comes to building muscle, there are a number of ways you can reach your desired physique. Unfortunately, there isn’t one best way build muscle. By using a combination of the listed tips above, you will be on your way to building muscle effectively and properly.

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The Best Time to Workout to Build Lean Muscle

March 7th, 2011
Jeff Cavaliere asked:




One of the most common questions that I often get from people is “When is the best time to workout to build muscle”? The fact is…there are a lot of right answers. However, I think the best way to sum it up is with one key thought and that is…whenever you are most likely to consistently and reliably get your workout in. If I suggest to you that the “best” time to train is first thing in the morning, but you resemble something between a zombie and hibernating bear at that hour, then I’m not sure I’m going to get any kind of productive exercise from you which would totally negate the benefits that this time might offer. On the other hand, if you’re workout leaves you wired for sound and I tell you that late night workouts are the best thing in the world…I’m not sure that would be good advice for you since you’d probably find it difficult to get to sleep, which would negate any of the benefits of the workout again since recuperative sleep would be sacrificed.

So you see…there is no “one size fits all” when it comes to the best way to add size and new muscle growth. That said, I do think that one rule of thumb generally applies that works in nearly every instance. This states that the body usually finds itself in the most anabolic state between 6 and 12 hours after waking up. The reason behind this is that during this time, you’ve had a chance to properly fuel yourself with at least 2-3 meals (creating an anabolic hormonal environment) and your level of mental alertness and focus is at it’s highest. Beyond this time, you’re most likely to have some mental fatigue, physical fatigue, or both set in.

That said, again…it comes down to primarily when you can schedule your workout so that you can first and foremost get it in consistently.

For me, this happens to be at around 6 PM at night. In my case, it also fits the criteria discussed above. Having woken up pretty much every day at around 7am, I am still within the 12 hour window of that time. I have had 4 meals by that time in the day (breakfast, lunch and two snacks) so my blood sugar is very stable and the muscles are at peak glycogen capacity (which can fuel me for a high intensity workout). Finally, since I time this for after a long day at work, this time provides me with an “unwinding” that allows me to release the tension that might have built up during the day without being overly exhausted by waiting to late into the night.

For those early morning risers who choose to workout first thing (and sometimes before even the sun has woken up yet!), the one benefit you will find is that of increased fat loss. With very little circulating blood sugar (from the overnight fasting while you slept) your body will be able to tap into stored fat quicker and you’ll have a slightly easier time burning fat than if you performed the same workout later in the day after a few meals. Again, it depends on what your primary goal is. The tradeoff for this is with the lower circulating blood sugar and muscle glycogen stores, attempting to lift heavy and with intensity is dramatically compromised so building muscle becomes that much more difficult.

The bottom line is however, regardless of what time you choose to train make sure you find a time that works consistently well for YOU. I can’t understate that enough. Attempting to follow the advice of a friend, fitness expert, or magazine article simply because it appears to work for those individuals would be the worst thing you could do. The square peg round hole analogy never fit so well! Find what works for you and get started. The only way to get into a groove is to get that first workout in…and then just find a way to repeat it!

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Build Muscle – Six Super Foods to Help You Build Muscle

March 3rd, 2011
Shannon Clark asked:




If you are currently looking to build muscle, it is without a doubt going to make a difference what types of foods you eat.

If you think you can gain pounds of muscle to your frame with a diet consisting of egg whites, vegetables, oatmeal, and fish oil caps, you are strongly mistaken.

While that may work great for those who are looking to lose fat mass, as far as muscle building is concerned, you will need a different protocol.

Focusing on foods that are higher in calories and aren’t entirely ‘clean’, is usually the best way to go if you want to experience noticeable results in a shorter time frame.

The reason I say not to eat entirely clean food is because it can get hard to pack in the calories necessary for weight gain if you only eat these types of foods.

That said, overall nutrition is still definitely important because regardless of whether or not you put on muscle, you still want to be healthy and have this muscle look good.

Therefore, the following foods are ‘musts’ when it comes to your diet program.

Raw, Mixed Nuts

Try not to focus on just a single type of nut as the nutritional profile will vary slightly from nut to nut. Overall though, nuts are a terrific source of high density energy, which will then mean more weight gain for you.

Fresh Berries

When it comes to choosing fruits, you really can’t be berries. Loaded with antioxidants, they are going to really help keep your immune system fully functional, which then means you will not have to worry about missing gym time due to illness.

Avocados

In order to gain weight that’s good quality, you’ll need to be eating your share of healthy fat. Avocados help make this possible and are great used in a variety of ways from being chopped into salads, added to veggie dishes, or created into a condiment.

Salmon

Getting in at least two servings of salmon is important because first, it will give your body the amino acids it needs to assemble new muscle tissue and secondly, because it has a high omega-3 fatty acid profile.

Lean Beef

While beef is normally avoided by those who are more focused on losing weight, it should be a mainstay in the diet of those who are trying to gain. Not only does it contain iron, which is necessary to transport oxygen to the muscle tissue, but it’s also a higher calorie source of protein than egg whites or chicken.

Broccoli

Yes, even when trying to gain weight you should still be eating your vegetables. Broccoli has a good amount of vitamin C in it, helping to further improve your immune system, along with many other essential vitamins and minerals.

So, be sure that your diet includes these items. You can be a little more creative when it comes to meals while trying to build muscle in comparison to losing fat, so definitely take advantage of this fact.

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How To Combat Catabolism And Build Muscle Fast

February 28th, 2011
Dane C. Fletcher asked:




Muscle catabolism occurs when there are more negative than positive agents working in the body. Muscles are always either growing or shrinking – there is no holding pattern. Stress and poor diet/training/sleep patterns can lead to muscle catabolism, and it results in the bodybuilder-feeling run-down, losing muscle, and gaining fat. How can one escape this catabolic state? Here are a few tips in each of the four major areas (nutrition, supplementation, sleep, and training) for leaving the catabolic state, and entering the anabolic state.

Nutrition

This is the most important aspect of recovery, and therefore leaving the catabolic state. Eat. Eat more. Eat more red meat. Include more simple carbs after training – Very important, as it decreases post-training cortisol production. Eat Oysters. Eat 8 times per day. Eat once during the night. A glass of milk or small whey shake is plenty. Consume fast digesting nutrients like Whey protein. Egg whites are a good substitute for fast absorption. Eat fast digesting nutrients first thing in the morning as well – as your body has just been deprived of nutrients for 5 to 10 hours.

Supplementation

Vitamin C – 1000 mg per day. Zinc – 30 mg per day. Consider glutamine if your budget affords it, although experts argue its effectiveness. Get healthy fats from fish oil. Remember – supplements are only meant to assist your diet, so don’t focus upon supplements until you have your nutritional affairs in order first.

Sleep

Give yourself eight hours of uninterrupted “lay down” time. Even if your body only needs 6 or 7 hours of actual sleep, the extra time for relaxation will be extremely beneficial. Additionally, reserving an hour for reading/nap during the day is a great way to allow your central nervous system to recuperate, halting cortisol production and allowing muscle growth to occur.

Training

Train Smarter. Employ heavy, intense training sessions. Keep them under 60 minutes, and only train 4 days per week. Use forced reps, training to failure, and negatives to force your muscles to adapt to an increasing workload. Always use a spotter when engaging in heavier training regimens.

Essentially, one enters a catabolic state when not enough of one of the vital resources – nutrition, supplements, sleep, or training – is available. Improve the quality of these four areas and watch your body return to growth!

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Muscle Builder Pills

February 23rd, 2011
Luke J Wilson asked:




Some muscle builder pills can be very beneficial to you and your program; I guess the main question would be which ones. The market is flooded with all sorts of muscle building pills and fat burner pills claiming to do all sorts of things. Some are truly legitimate while others are nothing more then exaggerate. My goal here today is to help you weed through the sea of hype and hopefully help you find the best supplements for you and your program.

The first question you have to ask yourself is what is your ultimate goal? Are you trying to pack on muscle? Get stronger? Get lean? Or all of the above? Having a clear goal will help you through this process. Knowing what you want your end results to look like will be very helpful when it comes time to choose your muscle builder pills.

First, know that even the most effective supplements will not work by themselves. Taking the supplements and sitting on the coach waiting for them to work is frankly a waste of your time and money. You are going to have to put in the time and workout. The more you put in the more you will get out.

A healthy diet and working out three to four times a week, getting plenty of rest and water and you will be packing on lean healthy muscle in no time. There is no one pill fits all some for the first week or so be sure to really pay attention to how you feel. Make sure your body does not have an adverse reaction to the supplements.

Now I guess the question is what is the best muscle builder pill out right now? I can tell you after weeks of research that I found Big Time Muscle Formula to be the best and here is why, increase in strength, more endurance, maximizes muscle pump.

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