Tip #1 CRUSH IT!
Most experts agree that you have to split your muscle fibers to grow.
This is of course done with a hard workout.
If you feel sore the next day that is because your muscle fibers have split and now are ready to grow.
It is difficult to train your way into a significant amount of muscle mass without some knowledge of how the body works. Even if a person does not want to be a bodybuilder many would still like to gain 5 to 10 lbs of muscle to improve their appearance and feel stronger.
It’s not that hard to gain muscle but you have to know how to do it in the right way. Let’s lay the groundwork for the basic principles and then when you understand these you can apply them to gain new muscle mass.
The first thing to understand is that it’s not in the gym where muscle is gained. You gain muscle that night while you are lying in bed and the nutrients and supplements you ingested go to work repairing and strengthening the torn muscle fibers. From proper sleep to proper nutrition it’s important to set up a whole system and environment for the efficient growth of new muscles.
Tip #2 Workout hard
You need to use heavy resistance training to damage the muscle fibers. It doesn’t sound like the right thing to do but if done if the right way will bring success. Use weightlifting to do this and break down your training into four or five days. Do 16 sets of four different exercise remembering to push each to the point of failure. Make sure that on the last repetition you are really feeling you can’t possibly do one more repetition. Let these muscles rest now over the next four days. It is during this time that they will heal and grow. If during this time you are supplementing the muscles they will grow and heal.
Take some information from hypertrophy training research and remember to vary the stimulus that your muscles receive. It can help to alternate between the 16 set method, german volume training, hypertrophy training and 5×5 training. By alternating between the methods every four to eight weeks you will achieve your goals.
Let’s look at the food choices you make and how those can impact success.
Your body burns carbohydrates for calories. It’s important to give it more than you are currently consuming if you want to gain new muscle fibre. It is not sufficient to give it the amount you consume for your current muscle mass.
We can calculate the amount of calories you need by first establishing your basal metabolic rate.
Your BMR is as follows:
BMR = 66 + (13.8 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Add to this amount of calories you burn during your workout and add an extra 300 calories. This intake should be enough to feed the new muscles you hope to create without risking weight gain as fat.
Keep your protein intake high. The best sources such as fresh meat, nuts and whey protein are very important. Use a calculation of 0.7g of protein per pound of bodyweight to keep you body synthesizing more protein than it is breaking down.
Here’s the part we’ll all been waiting curiously for. Assuming you’ve done all the other things right supplementation with some of the best products can help you achieve your goals.
You can use whey protein as an alternative to getting protein from your food. If it works for you it can be a cost effective way to always be getting protein.
I have found Ripped Muscle X to be an excellent supplement to enhance my natural testosterone production. I have more aggression in the gym and my libido is noticeably raised when supplementing with this product.
Ripped Muscle X may help boost hormone profiles but it is certainly not a steroid or anything of that nature, it’s mainly a combination of Beta Alanine, Zinc and Creatine Citrate.
Creatine works by increasing the amount of Adenosine Triphosphate (commonly known as ATP) available to an athlete during training. ATP is involved in energy transfer at a cellular level, so it is linked to performance. Water is also drawn into the cells when supplementing with creatine, allowing enhanced nutrient delivery to help muscle growth.
Tip #4 – REST DAY
If you had just listened to mom and gone to bed every night on time you’d have a lot more lean muscle right now!
Rest is an undervalued factor in increasing your muscle mass. As long as you don’t overwork tired muscles your muscles will regenerate while you sleep. Remember not to over-train.
Make sure you are doing all you can in each of these areas and you’ll set yourself up with the best chance of achieving rapid muscle growth.
Check out more info on Ripped Muscle X here:
Questions from athletes in our gym and readers online.
Question: Does hugh jackman use ripped muscle xtreme or nitro focus no3