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Carbohydrate And Your Muscle Growth

 Carbohydrates & Your Muscle Growth

Could What You Think About Carbohydrate And Muscle Growth be ‘Wrong’?

What you need to know about carbohydrate

In my experience most, if not all, bodybuilders tend to focus far too much on the amount of protein they have in their daily diet, believing, because that’s what they are told, that protein is the most singular important muscle building foods, and ignore ‘Carbohydrates’ at their own peril.

What most people tend to be afraid of is weight gain, but carbohydrates are very important when training hard and for ‘Protein’ synthesis, more on this subject later. Diets like the ‘The Atkins Diet’, has left lots of people very bewildered over whether or not to eat carbohydrate, which must be bad for you.

The American Dietetic Association also has concerns about the Atkins diet. Gail Frank, PhD, former spokeswoman for the organization and professor of nutrition at California State University in Long Beach, says, “The body needs a minimum of carbohydrates for efficient and healthy functioning — about 150 grams daily.” Below that, normal metabolic activity is disrupted…source http://www.webmd.com/diet/atkins-diet-what-it-is

I know it’s true that if you need to control your weight, then you may need to control your carbohydrate intake, but if you want to gain muscle mass, then it’s important to ensure that you’re consuming enough of the right carbohydrate within your diet and at the right times.

Unfortunately, this is a huge and very complex issue, so I will do my best and concentrate on the three main reasons ‘why’ carbohydrate is important for muscle growth…

1.‘Why’ is carbohydrate so important

First, it’s important to know that carbohydrate is stored within your body’s muscles, called glycogen, and when you train hard this stored carbohydrate get’s used by the muscle as energy.

As you continual to train hard, the glycogen stores in your muscles becomes depleted, this is because your muscles can only store a limited amount of glycogen. As the glycogen starts to run out, your body starts to consume protein, and fats, for energy, which is also stored in your muscles too!

This is the reason ‘Why’ we loss energy if we haven’t eaten at least one hour before we train. If it’s normal for your energy levels to drop during your workouts or if you are left feeling a bit lethargic towards the end of the week, then try this little trick, which will help to keep your energy levels up for your next workout. In turn helping you safeguard against muscle lose too…you will notice a massive difference in your workouts.

Don’t worry about storing this carbohydrate as fat, because your body will use the carbohydrate in the drink burning it off as you train. The important thing here is to stop your body’s carbohydrate levels from crashing, leaving you feeling lethargic when you train next time around.

2. ‘How’ does carbohydrate help build more muscle

‘Now’ this is probably the most miss-understood or unknown fact, among bodybuilding’s today. But did you know that carbohydrate and protein need to work together to help stimulate muscle growth…’Yes’ suck on that fact one more time…”Carbohydrate and protein need to work together to help stimulate muscle growth”.

It doesn’t matter which one you cut out, by doing so you will seriously jeopardise any real kind of muscle size progress. 

‘Now’, listen up, because this is the real exciting news…’Carbohydrate helps to lower ‘Cortisol’ levels’!

Cortisol is known as a stress hormone and is the number one killer of muscle growth. So ‘what’ is cortisol and ‘why’ is it a nasty hormone to promote when training.

Well cortisol as an important role to pay to help repair body tissue. You see when cells brake down; cortisol eats the damaged cells so your body can replace them with newly created ones.  

Ok I here you saying, so ‘How’ can that be a bad think, one of the things I do, as a bodybuilder, is brake down muscle tissues during training so that when they are fully repaired they grow. The problem starts when your body over produces this hormone and at a consist level, because when there is no damaged cells to consume they start consuming muscle fibres…therefore, a lot of cortisol will stop any muscle growth!

Some Japanese researcher as shown that when your blood sugar levels drop during exercise, cortisol levels go UP also! But by consuming a carbohydrate drink during your training these levels are kept in check, even lowering cortisol levels.  

Some interesting research published in the International Journal of Sports Medicine’, indicated that drinking carbohydrates when exercising dramatically strengthened the immune system. This helps to keep infections or illnesses at bay, as these slow down your training periods and healing times.

So next time you train, make sure that you keep up your carbohydrate levels and the more muscle you will build!

3. Will Excess carbohydrate get stored as fat

The answer to this question is an easy one to answer…no…’Not’ if you take it during you training session!

Normally, when you eat food that is high in carbohydrates this prompts your body to store any surplus carbohydrates in the fat cells, but when you exercise this activity prevents any release of the fat-storing hormones.

Therefore, it’s very unlikely that drinking carbohydrates during your training session will lead to any form of fat gain.

In fact, take another look at the above 3 main points again, which  clearly show that drinking carbohydrates as tons of advantages, more energy, more power to lift more weight for more reps, or maintain far higher levels of intensity during aerobic exercise, such as running or cycling, especially toward the end of your session, for example.

Remember that protein can’t work without carbohydrates; therefore, you shouldn’t shy away from a-least giving it a go.

Getting your timing right

How to time your protein intake for maximum muscle growth – just when should I eat?

If you intend to train to purely build muscle mass without gaining any body fat, then you need to pay close attention to the timing of your meals. This is also a very hit & miss affair among many bodybuilders.

One thing is for sure, you must learn to feed your muscles 24/7, because muscle can take anywhere from 4 to 7 days to repair and a constant supply of nutrients, proteins and carbohydrates, are required to active that goal…so aim to eat 4 – 5 small meals a day.

Some very interesting studies have thrown up some extraordinary results, they discovered that consuming protein and/or carbohydrates directly before’, and straight after’ exercise, dramatically increased muscle growth…something we older bodybuilders kind-of realised some years back.

In one study scientists supplied bodybuilders with either a protein or carbohydrate drink either right after their training session or up to three hours later. There was a far greater muscle growth when taken IMMEDIATY after their training session, compared to those who consumed it up to three hours later, as general rule you should take a protein or carbohydrate drink within 30 – 45 mines of training

‘Now’ if you think that’s good news then think again, because still further research done by the University of Texas, has conclusively shown that taking a protein drink along with a carbohydrate drink ‘Before’ you train as a greater effect upon muscle growth.

This they believe is due to the increased blood flow during your exercise session, compared to the lower volumes during rest, transporting more blood faster to the muscles during training, helping to start the repair process quicker.

What you really have to bear in mind is this; by combining pre-exercise protein with post-exercise protein and carbohydrate, you are infect delivering a very powerful anabolic boost, virtually guaranteeing you much quicker muscle growth.

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Kelly Osbourne has lost weight

Kelly Osbourne as managed to ‘Lose some Weight, but can she Keep it Off?

Everyone who has a problem with shedding weight thinks they are the only ones in the world with this issue, but the truth is that even the big, rich, famous calibrates have a hard time with is endemic condition.

Did you know that ‘Ice Cube’s ex-partner  Mack 10suffered obesity for years and howSOHH suffered a near-fatal seizure and gave his reaction to hip-hop artists like Fat Joeshedding pounds to lessen health concerns. Looks like their days of plenty is coming to an end.

If you what to know more about ‘Mack 10’ story read this article…

Ice Cube’s Ex-Westside Connection Partner’s Huge Loss [Video]

SOHH

“He explained it that his boys were dropping off like flies but didn’t know why and so he started losing weight. He said he had diabetes for so many years and he lost weight. But he didn’t get the statistics the way I’m giving them, the way they will …SOHH“.

http://www.sohh.com/ice-cubes-ex-westside-connection-partners-huge-loss-video/

And just encase you’ve forgot ‘Who’ Ice Cube is take a look at this video ‘Ice Cube – Why we Thugs (Dirty)’ Dose He Need to Lose Weight?

 

Remember your health is in your hands, look after your body, because you CAN’T see what’s going on in the  inside until it’s to late.

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How to Pack on Bicep Mass : Straight or EZ Bar

Which one is best for building your biceps?

Straight or EZ Bar

A short bar known as a EZ bar, which as ‘bends’ in it where you grip it, is mostly favoured by those who train there biceps, history and now new research, as shown that when using a ‘straight’ bar compared to a EZ bar, it stimulates greater muscle activity in the biceps.

The bicep as two functions, one, and its main role, is to flex the elbow joint, but it also rotates the palm too and this is very important for the bodybuilder to understand. So if by holding your palm facing downwards and then twist it so that it faces up, the biceps is doing only part of the work, not good news when trying to build maximum muscle mass.

On the other hand, when you use a straight bar…the palm is already facing straight up. The other problem with the EZ bar is the palms of your hands are angled in slightly, facing each other. This means that your brachialis muscles, the muscle that sits on the outer side of the upper arm, is taking off some of the load on the bicep. 

The researchers have shown this to be one of the main reasons why the EZ bar curl reduces bicep activity compared to using a straight bar.

Like I have already mentioned the EZ bar does work other muscles, such as the forearms and side of the upper arm. However, creating maximum growth of the biceps requires the biceps to be loaded to the max. So making sure that you use a straight barbell curl is an essential part of the mix.

My favourite is doing Dumbbell curls with the palms facing up for the whole movement, which have now been shown to be highly effective for this purpose.

‘How’ to quickly pack some mass on your biceps with this easy-to-follow routine

I’ve very often seen people in the gym training their biceps for 45 minutes or more, it’s no wonder they don’t seem to add even a quarter of an inch to their arms in a year!

So what is the best training protocol for adding mass to the biceps quickly…‘Short’ and ‘INTENSE that’s ‘How’!

If you are looking to build some real descent size to your biceps, then here are a few time-tested training principles you should follow:

  1. Train your biceps hard. To get your biceps to respond and grow, you need to overload them by putting them into what I call a ‘Do or die’ situation, a war like environment, where the biceps have no choice, but respond and grow.  Train them to failure and beyond, don’t just go through the motions, get prepared to do battle by doing high intensity sets and really squeeze out every last rep…It’s the only way.
  2. Train them fast. If you’re central goal is to add muscle size to your arms, then your entire bicep routine shouldn’t take any more than about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Hit them from every angle. People have a big problem when it comes to this training principle, because lock in their minds is this ‘need to do more’ syndrome. Therefore, to do enough different exercises to hit the bicep from as many angles as possible they end up overtraining. This is ‘why’ you must ‘Train them fast’. If you are serious about increasing strength and size, then you must introduce exercises that stress the biceps from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing up and side-wards, will ensure maximum growth. But the trick is to do your bicep exercise routine as quickly as possible and if you run out of time ‘Stop’, because overtraining them can actually course them to…SHRINK!  
  4. Now let them recover. Don’t underrate the massive importance this concept holds, because by not allowing your biceps to recover fully from an intense training session, you run the risk of overtraining. If you are really training your biceps to the max, than 24 or even 48 hours recovery time just isn’t enough healing time.

You must allow more time before training them again at least 5-7 days. More is definitely not…better

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try out the following routine. But remember the 3 principles mentioned above and you’ll be well on your way to increase your bicep mass.

This biceps program calls for performing just 3 sets of three exercises, that’s just 9 sets in all. After warming up your biceps with a couple of light to moderate sets, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell CurlsThese are an old standard, but are still a favourite mass builder among bodybuilders. Start by griping the bar with a fairly narrow grip, approximately 8-10 inches apart.

Then concentrate on using a slow controlled movement throughout the range of bicep motion, now be sure to squeeze the bar as hard as possible at the top of the movement, this is important. Now use some extra intensity on the negative or eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Take a hard look at your training to see if you are introducing any cheating movements to your bicep motion. The main reasons people end up cheating is, because they are either using too much weight or using an alternating arm movement. It’s so important to do your bicep movements with both arms simultaneously, because this cuts out any possible cheating movements.

A great technique is to use a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement. It’s also important to pay attention to the full stretch at the bottom this movement and purse for a count of 2 for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Start by attaching a rope attachment to the low cable of a pulley machine. Now grasp the rope extensions with both of your palms facing each other. Start to curl the weight up to your chin, again remember to squeeze your hands hard at the top of this movement, and then lower as slowly as you can resisting the weight on the way down.

Execute two heavy sets of 6 reps only; making sure that the 6th rep is an all out fight to the very end. This one will really work and bring out your brachialis muscles, helping to add overall mass to your arms.

If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep…”They must be forced to grow”. Of course, the gains in strength and size will be that much greater when you finish your workout with a high-protein drink.

Even better have a protein drink before your workout. Also remember that your triceps add the most mass to any arm regardless to how big your biceps are, they make up to ¾ of overall arm mass, more on tricep training to come.

Below is a video you may like to watch about bicep training well worth watching…

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Who is The Real Culprit Behind Cardiovascular Disease

Cardiovascular Disease and bodybuilders

What we are told to believe everyday

We’ve have it drilled into our minds loudly and clear everyday of our lives that Cholesterol this true culprit behind Cardiovascular Disease or is it? People have been believe that they must keep an eye on their cholesterol levels, if your levels are low than you can assume that you are automatically out of the woods and will avoid cardiovascular disease, but they may be…Wrong!

We as bodybuilders need to know the truth behind these clams, because to build muscle or any real mass, then we need to understand ‘how’ we interact with things like food, diet, calories, fat, and exercise and ‘Cardiovascular disease’ as a direct influence on the state of our fitness and ability to remain fit.

The fact still remains that under half of those who have heart attacks have abnormal cholesterol (blood lipid) levels. So if high cholesterol levels aren’t entirely to blame what is, well there is some very interesting research that clearly shows that the real culprit is something called…Inflammation.

Have we been sidetracked into believing that cholesterol is the main contributor to ‘Cardiovascular Disease’, if that was so a fact then ask yourself ‘Why’ is the evidence pointing in a different direction?  Let’s take a closer look at this killer disease and what may really lie behind it?

Looking Beyond Cholesterol & ‘Cardiovascular Disease’ – reactive protein

Scientists have long suspected that cholesterol may not be the Holy Grail to understanding the reasons behind heart disease, and now studies at two major medical institutions, confirm that elevated C-reactive protein (CRP), a marker of inflammation, is also a key risk factor.

Inflammation plays a major role in the development and progression of artery-clogging atherosclerosis, the chief underlying cause of heart attacks and strokes.

The bottom line

It would seem that separate of any other risk factors, the higher your CRP levels remain, the higher your risk of developing cardiovascular catastrophe. But there is some good news, by adding CRP screening to lipid screening for those at risk of cardiovascular disease, inflammatory problems can be identify sooner, so you can take aggressive steps to control them.

About the Studies

In a issue of the New England Journal of Medicine, January 6, 2005, two different research groups came to almost the same conclusions about CRP. At the Brigham and Women’s Hospital in Boston, a team examined the cases of 3,745 coronary disease patients to compare the effect of two cholesterol-lowering drugs…Atorvastatin (Lipitor), and Pravastatin (Pravachol). They found that it didn’t matter which medication you chose the real factor was lowering the LDL (“bad”) cholesterol numbers below 70 in high-risk patients, and lowering CRP to below 2 mg per litre of blood.

Those who managed to lower their LDL target, the risk of recurring heart attacks, or dying from a heart attack or stroke, were reduced by another 50% when the CRP level was lowered to 2 mg.

Another study by the Cleveland Clinic Foundation involved 502 heart disease patients. For 18 mouths they were put on a course of statins. Then they conducted Ultrasounds examinations of their arteries and confirmed that lower cholesterol levels did indeed lead to a slower progression of arterial blockage. Significantly, the tests also indicated that “the decrease in CRP levels was independently and significantly correlated with rate of progression”.

According to cardiologist Steven Nissen, MD, author of the Cleveland Clinic study, these two trials strongly suggest that we should focus on statin therapy to help reduce CRP, not just cholesterol. He adds that we must now begin to think of CRP as an accelerator of disease activity, not just a marker associated with high risk.

What You Should Do

It’s an unfortunate fact that most doctors do not monitor CRP as closely as cholesterol, even though it only takes a simple, inexpensive blood test to measure CRP. American Heart Association (AHA) recommends that general practitioners should consider testing CRP levels for those patients who are at intermediate risk for cardiovascular disease, which is defined as having a 10 to 20% risk for a heart attack in the next 10 years based on current health status and history.

If you are in this category, your doctor will inform you. Risk factors that can place you in this category include cholesterol numbers, high blood pressure, and diabetes.

Still another reason ‘Why’ you should watch your CRP levels

In another research they discovered that elevated CRP levels may be an early indication of type 2 diabetes. Dr. Nissen highly stresses the need to get both the cholesterol and CRP levels under control. Fortunately, if you follow the guidelines for a healthy lifestyle to help enhance cardiovascular wellness can help reduce CRP levels.

Maintaining your weight can help

Unfortunately, as your body weight increases so does the levels of CRP, and Dr. Nissen points out that reducing intra-abdominal fat can help reduce CRP levels by up to 40 to 50%.

Follow a healthful diet

As bodybuilders we should take more notice of our diets, not only to help increase muscle size, and reduce body fat, but because there is a link with CRP, and a well-planned and well-balanced diet is necessary to getting your weight under control. If however, your CRP remains elevated, even after your lifestyle adjustments, then your doctor will recommend medications that will help to control the situation. At present, statins (the same drugs prescribed to lower cholesterol) are the only drugs known to reduce CRP.

There is another drug waiting in the background for anti-obesity, anti-smoking…rimonabant (Acomplia), which shows some promise in lowering CRP. The chances are that current research will spark greater interest in developing more new medications.

There are also a number of non-prescription options for reducing CRP, including antioxidant, omega-3, and vitamin B-12 therapies to name, but a few. I would suggest that you try all the natural options before considering taking problem-prone statins.

A note to all you young ones out there, don’t think that this article as nothing to do with you, because CRP build-up starts when you are…young!!

Scientists still have a lot to learn about cardiovascular disease, and there are many risk factors out there that are yet to be uncovered.

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It Helps to Know What Body Type You Are ‘STOP’ Wasting Your Time!

 

Do You Know Your Body Type ‘Why’ is It Important 

Why?

Because if you are to become successful in ‘Building muscle’, reaching your pinnacle of fitness or simply lose weight, you need to learn how to structure your training for maximum results, and can only achieve that if  you know your ‘Body type and ‘How’ to train it.

The same goes if you’re training with a partner, because in many cases people have no idea as to their partner’s body type.  So what if they are a different body type would it be a waste of time training with them, well yes and no. Yes if you have no idea what their body type was and no if you do.

For example, if you know they were a long distant runner and you were a sprinter, then you wouldn’t train together.

But having said that it’s not impossible to train with a different body type to you, because there’s no reason why you can’t do your own thing, a training partner is there to help and support you, not do your training for you.

Last but not least, you could be eating the wrong diet for your body type. That would be catastrophe if you are trying to increase muscle size or lose weight. 

What Body Type are you…

Mesomorph

Mesomorph are usually referenced as the ‘Gifted ones’, because these body types are genetically predisposed to great musculature gains, and usually very athletic looking. They have a tough, muscular physic, which is symmetric and a good posture. For a bodybuilder or fitness enthusiast, this is good news! Mesomorphs are said to build muscle mass faster than most people can and to be able to lose fat rapidly when on the right diet!

Their Training…

It’s said that the best type of training can be achieved through heavy weight, performed explosively, with great force output, and intensity. Super-sets, Compound-sets, and giants-sets, are useful here as they can produce significant gains. Always allow proper recovery, rest, and variety, as this style of workouts can easily lead to over training!

Cardiovascular exercises should be done 2-3 times a week for about 20-30 min’s per session. Intensity wise, moderate to high for fat burning purposes. Don’t go overboard, as it is believed that Mesomorph could lose lean mass if cardio is too long or frequent!

Diet…

Protein is the key, so be sure to get quality protein daily along with moderate amount of carb’s, preferably low glycemic ones and fat. Ideally, a Mesomorph should avoid weight fluctuation in order to gain or retain mass. Adopting a diet that is rich in nutritious and ‘clean’ food will help you to keep your appetite and energy level stable (satisfied) too avoid cravings.

Endomorph

This particular body type is generally predisposed to a higher % of body fat. Known to have a ‘soft look’, it is harder for them to trim and tone through exercises and diet. The good news is that Endomorph bone structure is wide and strong. This can be a bonus for your bodybuilding endeavour.

Their Training…

When choosing a type of workout, Endomorph should focus on enhancing their metabolism. Circuit training, Supersets, Compound-sets, or other similar routines, are beneficial. It is not recommended to use such heavy weights that will limit the total amount of reps to be performed. Repetition in the range of 10-15 is best. Shorter rests, about 30-60 sec max between sets are suitable to stay within your target heart rate.

Since Endomorph are said to be prone to carry extra body fat, cardiovascular training must be present and regular. If you have not train for a while, start off easy. The use of a heart rate monitor might come very handy for you here. It will allow you to keep within your target heart rate range in order to maximize fat loss.

To find your target range, take 220 minus (-) your age, and multiply (x) the result by the percentage % of exertion you aim at working out at. 30-40 minutes should also be added to include warm up and cool down session would be suitable.

Diet…

We all need to eat frequent yet complete smaller meal rather than 3 square meals a day. Endomorphs are no exception to the rule! In fact, they benefit greatly from it as it is said to enhance their metabolism and keep their energy level more stable. Be sure to eat at least 5-6 meals per day. Meal replacement shakes and bars might help if you are on the go, but don’t forget to consume ‘real’ food as well.

Ectomorph

They are ‘Hard gainers’, in other words long leg or arms, with a low % of body fat and small muscles. While some women wouldn’t find it to be a problem to have some of the characteristics of this body type, men will probably see it in a different way!

Their Training…

If you are an Ectomorph, you probably will benefit the most if you train with heavy weights. You will want to stimulate your muscles ‘deeply’ in order to have the training response you want to increase your muscle mass and exercises using barbells and dumbbells, will greatly help to achieve this. They allow you to use full range of motion and are said to be best at mimicking natural human body movement. By taking longer rests between sets (2-3 min), you can replenish your ATP level and lift intensively again.

Performing such workouts using heavy weight taxes your body, therefore, you will need to make sure you are resting and recovering, fully between sessions.

Ectomorph’s usually have a faster metabolism and burn their calories more rapidly, so don’t be too concern about cardiovascular training for now. Unless you wish, or have to do cardio for personal reasons, you should initially concentrate on gaining lean muscle mass through your weight training.

Diet…

Remember that your nutrition is at least 70-75 % of your overall training results! So even if you are naturally thin you need to eat complete, frequent, and healthy meals/snacks. Always supplement with daily multi vitamins. There are other aids that can benefit you as well, things like amino acids, protein shakes, which will help provide you with an integrated approach to training and are yours to discover!

Now you have no excuses, you now know your body type, adjust your training to suit your body type. If your partner is of a different body type to you then discuss your training with them. Whatever the outcome remember that if your training isn’t geared to your body type then progress with be painfully slow… if any at all.

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Why is the Pump So Important for Muscle Growth

http://photoshare.increasemusclesize.net/meme/view/Bar-Weight/52b89d8b3f194

Bars And Weights Are JUST TOOLS For

Braking-down Muscle Tissues They Don’t Build Muscle.

 

The Pump Should be The Most Singular Important Objective in Your Workout to Force Muscle Growth!

It realy doesn’t matter who’s routine you follow, or whether you do high reps with low weights, or low reps with high weights, super-setting, drop sets, or volume training, everyone who enters any gym anywhere in the world, as one thing in common…they ‘All’ pump up their muscles!!

Does the routine count or the Pump to encourage Muscle Growth

But ‘why’?

It’s very simple, because “Pumping-up you muscle(s) creates the perfect environment for muscle growth.

Now think about it for just one moment…when you train, your training forces blood into the muscle or muscle groups you are training, it does this for two reasons. First, your muscle requires oxygen and carbohydrates to burn and fuel it through its workout. Second, then it requires protein to repair the damage done through your training.  And you may be astonished to learn that muscle starts the repair procedure as soon as you start your first rep. Apart from proteins your muscles require hormones to repair and promote growth.

This perfect environment is produced when the muscle is pumped. It’s the only time when the right conditions exist and the muscles are full of all the right ingredients to promote growth, this is how ‘Exercises increase muscle size strength’!

Also, and very exciting too for the bodybuilder, when you train your muscles hard, using correct form and weight, and reaching what is known as the ‘burn’, this is lactic acid build-up in the muscle, its what’s left after the muscle burns glucose or sugars, your body responds by sending out a signal for the release of…‘Growth Hormones’ (GH). This signal is a response mechanism to the damage done to the muscle fibres to start repairing straight away.

It was only ever thought that GH was produced when you where in deep sleep, but the latest research from America as clearly shown intense training and the ‘burn’ also produces a response of GH too.  So Arnold was right when he said…no pain, no gain.

‘How’ to increase muscle size naturally

So you want ‘Powerful’ shoulders, ‘Cannonball’ like arms, a chest to ‘Die’ for, and a physique to ‘Turn’ heads… Then stop dreaming, because anyone with the right knowledge, know how, and is prepared to Work hard, can realize their dreams.

Some people, because of genetics, natural ability, strength, perfect body structure, leverage, and other factors, can use any routine and make gains, win championships and/or break records. But the average person must have a well planned out routine and use a little common sense, determination, self-believe to achieve their goals.

Again, I like to keep things as simple as possible… muscle is made up of thousands of tubular like fibres that run along the length of the muscle. When you exercise hard with heavy weights, the effort courses the fibres to breakdown. You can only breakdown so many fibres, it’s impossible to breakdown all the fibres in the muscle.

The body carries out repairs to these fibres, and when ‘fully’ repaired, the fibres become slightly thicker and stronger. The more fibres you breakdown, the quicker the muscle thickness will occur, and the stronger it will become.

As you can imagine the more fibres you can breakdown during your workout, the more growth you will obtain. Weight training is often referred to as resistance training, so make sure that you ‘Never’ allow your muscles to relax during your workout. This mains putting the Resistance back into your training, by working your muscles to failure, the harder you work them within a 3 set routine to failure the more fibres you can effect, any more and you could be ‘Overtraing them’!

But a word of warning, after breaking down your muscle fibres, you must rest that muscle group, for a full 7 days before training them again, because that’s ‘How’ long it takes for muscles to recover…unless you’re on steroids that is.

This is the way your body works you can’t get around it. However, if you don’t rest the muscles after exercise your body won’t have the time it needs to totally repair these fibres.  Should you train that muscle or muscle group before this rest period is up, you run the risk of disturbing the repair of the fibres, thus undoing all the hard work of your previous workout, in effect holding at that point in time. And if you are always re-training within this time schedule, your muscles will never get stronger or bigger…ever wondered why you don’t seem to grow?

There is tons of evidence ‘how’ that shows clearly that this is the ‘Easiest way increase muscle size’!

Remember to work your muscles to failure and … Rest is King”.

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