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Creating The Ultimate Muscle Building Diet!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
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Diet and nutrition is a topic that deserves an enormous amount of respect. It includes the core factors which determine what direction your body takes, pre, during and post exercise.
The food and drink that you consume each day is directly responsible for supplying your body and muscles with the essential nutrients they need to recover, repair and develop.
- What makes a successful muscle building diet?
Diets always seem to have a bad reputation and because of that I want you to realise that the most effective muscle building diets are NOT in fact diets at all.
Instead, I like to refer to them as ‘fuel plans’ and will do for the remainder of this program.
These days it seems like anyone can just scribble down what they eat each day and label it the ‘world’s best bodybuilding diet’. If you were to look at them carefully, you would notice that they’re all pretty much the same. When you learn the ins and outs after reading this program, you will begin to see their downfalls.
I’ll clear the air for you now and confirm 3 basic factors that make a successful muscle building diet;
- Diet Factor 1)
The fuel plan MUST provide us with more energy than we expend daily.
Giving our muscles an actual reason to grow via physical training can be hard enough, but being able to service the needs of that growth is also essential.
At present, our body needs a certain amount of energy via foods just to function normally. Our endocrine system (hormonal) is partly responsible for our body’s maintenance of its current condition. It does this by distributing signals (hormones) from foods around our body to sustain a consistent flow of energy.
For our body and muscles to develop, we need to first ask more from it with exercise and then feed our body’s extra fuel from foods to work as the foundation and stimulant for growth.
An example would be; let’s say on an average working day with no exercise we have a maintenance energy expenditure (energy use) of 2000 calories. The next day you decide that you want to develop your body. We would then need to intake approximately another 500 calories per day so we have an extra 500 calories to be used during exercise and recovery.
If those extra 500 calories are not present during that day of exercise, your body would need to resort to its own cells (muscle & fats) as a source of energy, therefore not resulting in growth, but in fact the complete opposite.
If those extra 500 calories are present, then normal daily energy expenditure can still take place. The daily exercise can also be completed because it has its own independent source of energy to call upon.
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- Diet Factor 2
It must naturally stimulate the release and production of muscle building hormones.
I went into great detail about this earlier, but as a natural athlete, the importance of using every weapon in our arsenal cannot be overlooked.
Just like protein and amino acids, the hormone testosterone must be present for successful muscle growth to occur. Testosterone production can actually be increased with the right food selections, so if your diet is going to work, it must reflect this.
Other hormones like insulin, growth hormone and IGF-1 are also heavily impacted by the foods we eat. Very few people actually understand how to manipulate your diet around these different hormones. Most of these have both positive and negative effects on each other so methods to support these are very important.
Balance, serving sizes and nutrient timings are 3 elements that will not only work to increase your hormone levels, but will also more importantly, support there positive muscle building qualities.
- Diet Factor 2
The fuel plan MUST support muscle hypertrophy/hyperplasia via protein synthesis.
For a muscle to grow, the cells which form the muscle must either increase in size (hypertrophy) or increase in numbers (hyperplasia). Because a muscle cell is a protein, they must undertake the process of synthesis for them to develop. Protein synthesis cannot occur without sufficient amounts of energy (proteins, amino acids, glycogen from carbohydrates and triglycerides from fats), so the correct amounts of these must be in your fuel plan at the right times.
I hope the above two facts clear a few things up and you can continue on with the more important aspects of dieting to build muscle.
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