Muscle Growth Tips

 

Maximize muscle building. The more protein your body stores—in a

process called protein synthesis—the larger your muscles grow. But your

body is constantly draining its protein reserves for other uses—making

hormones, for instance. The result is less protein available for muscle

building. To counteract that, you need to “build and store new proteins faster

than your body breaks down old proteins.”

 

Eat meat. Shoot for about 1 gram of protein per pound of body weight,which

Is roughly the maximum amount your body can use in a day, according to a

Landmark study in the Journal of Applied Physiology.

 

For example, a 160-pound man should consume 160 grams of protein a

day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.

 

 

Work your biggest muscles. If you’re a beginner, just about any

workout will be intense enough to increase protein synthesis. But if you’ve

been lifting for a while, you’ll build the most muscle quickest if you focus on

the large muscle groups, like the chest, back, and legs.

 

Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and

Military presses to your workout. Do two or three sets of eight to 12

repetitions, with about 60 seconds’ rest between sets.

 

 

Lift every other day. Do a full-body workout followed by a day of rest.

Studies show that a challenging weight workout increases protein synthesis

for up to 48 hours immediately after your exercise session.

 

 

Down the carbs after your workout. Research shows that you'll

Rebuild muscle faster on your rest days if you feed your body carbohydrates.

“Post-workout meals with carbs increase your insulin levels,” which, in turn,

Slows the rate of protein breakdown

 

 

 

 

Eat Enough Good Fats. One mistake wannabe lifters make is to not eat enough good fats. When I first began lifting and eating seriously, I would try my best to steer away from fats. Little did I know that fats were actually important in growth. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels.

 

 

Drink Plenty of Water. One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you're dehydrated, your muscle size suffers as well. I believe that one pound of muscle can hold up to three pounds of water. Now if you add it all up, that's a lot of size.