Most bodybuilding experts advocate consuming at least one gram (g) of
protein per pound of bodyweight daily. To accelerate the muscle building
process, I'm advising that you increase your daily protein intake to one
and a half to two grams per pound of bodyweight. Increasing protein
intake helps to enhance protein synthesis while preventing protein
breakdown. The net effect is anabolism (gaining quality muscle size)
rather than catabolism (getting smaller due to losing muscle mass).
Jack Up The Carbs
Ingesting three grams of carbs per pound of bodyweight daily will
provide your body with plenty of calories for energy, ensuring that your
protein derived calories will be left to support muscle growth and
repair. Another cheery result of increasing carbs is that the body won't
tear down muscle tissue for energy during training.
Eat The Right Fats
All fats are not created equal. the omega-3 fatty acids in salmon and
swordfish help to prevent muscle inflammation, improve glycogen
formation and enhance protein synthesis. Eat salmon or swordfish three
time per week or take five to seven grams of fish oils daily.
Increase Rest Intervals During Training
Taking time to rest between sets allows for immediate recovery within
the muscle. That will enable you to train with heavier weights. It's
amazingly simple. Heavy poundages (plus good form) equal more mass. My
recommendation is to rest for no less than two minutes, but no more than
three minutes, after each set.
Eat Six Meals A Day
I know it is a pain in the neck to eat so often, but gaining mass on
four meals a day is simply not going to work for most people; only the
genetically blessed mass monsters can gain substantive size on a four a
day meal plan. Schedule each of your six bodybuilding friendly meals
every two to three hours. This installment plan allows you to increase
the absorption and assimilation of your precious nutrients.
Don't Snub Sugar
Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including
simple sugars in the posttraining meal helps to suppress the production
of cortisol - a muscle wasting hormone - and promote the release of
insulin. Shoot for 80-130g of carbs immediately after training, with at
least half coming from fast burning carbs such as fruit juice, bagels,
fat free ice cream or white flour based bread products.
Use An Anabolic Cocktail
My cocktail of choice is glutamine with a creatine chaser. Two grams of
glutamine in the meal immediately following your training can increase
growth hormone levels; 10 grams of creatine can drag water into the
muscles to turn on protein synthesis.
Experiment With Low Reps and Heavy Weight
Include low reps - two or three per set - and heavy weights in your
program, especially with compound exercises like squats, bench presses
and deadlifts. These heavy multijoint movements are a prerequisite for
building a maximum amount of muscle.
Design An Insulin Boosting Stack
Let's get creative and devise a three supplement stack of goodies that
will release insulin when ingested with your high carb posttraining
meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs
by muscles - even without the presence of insulin; 200 micrograms of
chromium to increase the muscles' sensitivity to insulin; and six grams
of branched chain amino acids to provide a shot of leucine, an amino
that helps to trigger the release of insulin.
Limit Workout Volume
Volume in a workout context can be defined as the number of sets you
perform per bodypart. Doing too many sets promotes catabolic hormones
and adversely impacts recovery and recuperation. The ideal volume for
building mass is six to eight sets comprising two exercises for smaller
bodyparts, and 10-12 sets comprising three exercises for larger
bodyparts.
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