Best Way To Build Muscle - Build Muscle The Right Way Using Stuff That Works

When it comes to building muscle it seems like there are a thousand conflicting ideas doesn't it. I personally go for the broscience approach and that is what ill be using today; what I've learned over the years that I've been lifting.

For those of you who don't know what bro science is, it's the name given to practical, TESTED methods that are passed on from guys who have built real muscle.

You wouldn't want to be taking advice from some 150-pound guy dressed in a lab coat reading out of some textbook, would you? Lets start.


Diet (a typical bodybuilders diet)

When if comes to building muscle, the best way to build muscle is to setup a ratio of Protein (40%), Carbs (40%) and HEALTHY Fats (20%). Trust me, this ratio is crucial. If you eat too many carbs without any protein, your body will go into a catabolic state and start storing any carbs that weren't used as fat.

Carbs are needed for energy, not only energy for you to workout, but also energy for protein to be absorbed properly, so on the other hand if you eat too much protein and not too many carbs, you simply wont have enough energy to turn that protein into muscle, and if you eat too many fats, you know what happens (you get fat!).

Another thing you have to make sure you do is have to do is have more smaller meals everyday. Six meals spread two hours apart are best.

This will keep your metabolism stable, which is turn helps you burn, a lot of fat longer. It will also keep your insulin levels low which would create the best environment to lose weight.


This is that meal plan that has worked for me:

For my 1st meal, I have a cup of rolled oats with water.Sometimes I add my protein powder to the oats, then add water and eat it like that or sometime I have the oats with water and then drink the protein powder separately after mixing it in a glass of water. The oats will give you all of the complex carbs you need and from the protein powder you get your needed protein.

Second meal I have another cup of rolled oats with a cup of protein powder. It might seem boring, but I'm concerned about building muscle and nothing else.

Third Meal I have about 6 ounces of lean salmon (any good fish will do) with a cup of oatmeal or a medium baked sweet potato.

Fourth Meal: ground flaxseed with rice and some protein powder. You don't need to mix these things together; you can have them separately, but just make sure you eat them as a part of the same meal (your fourth meal)

Fifth: A cup of brown rice with vegetables (you can microwave some frozen veggies for this) with 6 ounces of lean chicken breast.

Sixth: Rolled oats with protein powder (same as meal 2)


Supplements

This topic is obvious a touchy one and all that really comes to my mind right now is "to each his own. "For me personally, all I use is a good whey protein and creatine. You might want to use a good testosterone booster if you're and older guy.


Working out

This is the heart of it all right. You can have to best diet out there, but without the hard work, you wont be able to build any muscle. 


I've said these before on here, but when it comes to working out, they few tips I can provide are:

Get in and get out of the gym: Working out for longer than one hour in the gym forces your body to release cortisol which is basically a fat storing hormone that destroys all of the muscle that you just worked hard to build (and all of the muscle you have built already) and uses it up as energy since you've been going at it for so long.

No matter how much you love working out, if you really love building muscle, then you will be out of the gym within and hour tops.

Next thing I have for you is that you should be doing split training.

I basically train on a four day split which means that if I workout my upper body today, I wont be hitting my upper body again until for day later.

You still get to workout 3 or however many time your workout per week, but by doing this you give your muscles enough rest to recover.

By the way, muscle is built during the recovery stage, and not while you are working out, so you need to rest.

Test out 3,4 and maybe even 5 day splits to see what works best for you.

Some people recover quicker than others, so test this out for yourself.

Here are some of the best exercises for the different muscle groups

Chest: Flat Barbell Bench Press

Back: Pull-ups, wide grip lat pull-downs

Shoulders: Barbell Shoulder press

Biceps: Hammer curls

Quads: Squats

Hamstrings: glute ham raise

Calves: standing calve raises

Abs: ball crunch, cross body crunch

Triceps: Bench dips

How To Get Muscles

How To Get Muscles - Muscle Gain Workout 

To abide by this prepare appropriately it is recommend a weekly grow about a quarter kilo, it is significant not to get to elevate one particular kilo per week since that will definitely improve the percentage of excess fat in the human body and is needed to lower the quantity of meals.



Supplementing with aerobic operate

There is also a group of folks who have a issue rising their muscle mass and parallel they have about 15% unwanted fat in their system. These kinds of a man or woman ought to handle his calorie consumption perfectly and at the time can complete aerobic operate to burn up fat. It is a good idea to make a regime of 30 to forty minutes three instances a week. Therefore the physique will use up fuels and get rid of unwanted fat about.

Anyway and meals ought to be calculated appropriately, you have to do the similar for aerobic do the job because an extra in their practice can produce a brake on increasing muscle mass. The most advantageous right here is to get the power to stay the same or improve at the identical time reduce weight mass and improve our muscle.


What about carbohydrates

This form of foods is the staple food for marathon runners and athletes who run, because it is a easily readily available fuel. Pertaining to people who want to grow their musculature, some do not consume at evening due to the fact they could generate an boost of body fat, though some others fork out no consideration to this point. At this stage we can affirm that every person reacts in a different way and is superior to see what is his physical goal and on that foundation strategy the diet regime.

All those who have trouble gaining body weight and have lower levels of extra fat in their entire body can consume carbohydrates two several hours before bedtime mainly because their quick metabolic process can crank out a negative caloric harmony throughout the time period of rest. And as for those with increased percentage of body fat is far more effective to consume carbohydrates in the early morning since at that time vitality demands are greater.

It is vital to consider into account that not all carbs are designed equal: there is the basic sluggish-acting as sugar, honey, white bread, cookies and then you have the minimal glycemic index swifter motion as yams, oatmeal, yogurt, etc

The greatest factor for the athlete who rises gradually in bodyweight, but want to attain muscle and lose fat could be a meal consisting in carbohydrates hypoglycemic. For illustration, the excess oatmeal with protein powder can be a resource of instant fuel conserving muscle glycogen retailers.


There are furthermore people that increase their muscle mass with good issues. Apart from require to consume much more calories and carbohydrates, they can consume carbohydrates of any sort since it is very probably to deliver a lot less insulin, or their muscle tissues have larger power to get rid of glucose from the blood. Alongside people who have problems in raising their muscle mass by consuming additional thousand calories a day, they will have a larger glycogen shops and as a result could practice extended and tougher.


Proteins, a different decisive element in the growth

They have a central position in muscle progress, having said that we should not disregard and we ought to shell out shut interest to caloric intake, mainly because if this is minimized it will devote the very same protein.

         

Fitness Bodybuilding

Lose Fat by Building Muscle-How Does it Work

Initially, let's expose one fantasy of some body-builders: to lose fat, building muscle is all you require. By not changing eating habits or cardio activity, an individual trying to lose fat will only see minimal losses by building muscle. It is true, however, that building lean muscle will yield other ways of helping to lose fat, by itself don't expect significant amounts of help.

To examine this further, you will find claims that every pound of resting lean muscle burns 50 calories a day. Sorry, but that number is way overstated. Resting muscle is like an idling car; it burns some fuel, but not a great deal. Doing nothing, those muscle tissues burn roughly 13 calories a day. If a person were to gain ten pounds just building lean muscle, he would burn 910 calories in a week. To lose fat at this pace, it would take him around 27 days to lose one pound of body fat. That obviously does not take into account all the other variables, like gaining any extra body fat while building lean muscle. When you are building muscle, you are going to need extra calories to support this new growth. To believe that none will go into body fat would be really optimistic.

That believed, is building lean muscle while we are trying to lose fat not possible when trying to accomplish our long-term goals? We take the attitude that building muscle is an important part of the battle to lose fat, but it is just one leg in a three-leg stool. One of the additional vital legs to lose fat is aerobic activity, and if our muscles are on the increase and actively calling for additional nutrients, our body will feel lively and energetic, making us more liable to perform the necessary cardio activity. Additionally, the third leg of the stool is diet. Just as all fats are not created equal, all calories are not all created equal. There are actually good calories and bad calories, and the type of foods you choose will have a great influence on the type of body mass you may attain.

While building muscle, you will be building mini metabolism machines which are constantly running. To sustain this activity, they need additional nutrients in order to keep going. To lose fat, we have always been told that we need to cut back on calories. Here's where good diet kicks in. By eating high fat foods, such as cheeseburgers or foods high in Tran's fats and processed foods, more of those calories are going to be transformed to fat than muscle. The ploy is to eat only enough calories to maintain building lean muscle, but only those foods that are clean, whole foods that the body will burn for fuel and growth. By cutting out junk foods, sugars and all processed foods, and replace them with whole foods like lean protein, fibrous carbohydrates and clean fats, building muscle and losing fat will turn out to be a breeze and you should start to notice the change in two or three weeks.

One concluding word on building lean muscle: During your first period of training, many individuals experience fat loss no matter what they eat, but to their surprise it doesn't maintain. As testosterone levels are increasing, your body is using everything, including saved fat to build muscle. But this only happens for a certain period of time before your body needs more food to maintain strength levels. Yet again, the fuel you feed your system will determine if you will lose fat while building muscle.