Maximize muscle growth is the goal of every serious bodybuilder, but only a select few individuals understand and implement all the principles and techniques necessary for successful muscle building. You'll learn everything you need to know about structuring your bodybuilding program for muscle growth fast.This publication is intended as a comprehensive guide to ensure you never have to look elsewhere for instructions on how to build more powerful lean muscle as fast as possible. Let's get started!Section 1: Muscle Building NutritionSection 2: muscle building diets and use food for muscle growthSection 3: the best supplements for muscle growthSection 4: The best muscle building workoutsSection 5: Tips and techniques for muscle growth Muscle BuildingIMPROVEMENTSince nutrition is the most important element for rapid muscle growth, and is the most neglected aspect in bodybuilding, it is logical that we begin to address the best way to feed your body to build muscle fast. Let's start with the nutrient that is most responsible for muscle growth - proteins.Sources of the best protein for muscle growthI spent years believing that all protein sources are equal to the time of your muscle building potential. While it is difficult to admit, after years of eating large amounts of protein in the hope to build muscle quickly, I eventually learned that much of the protein that was feeding my body was practically useless for building mass muscle.While this was a hard pill to swallow at once, I am glad that I realized the error of my ways, because it allowed me to quickly put on muscle with only a slight modification to my diet plan.IMPROVEMENTAmino Acids and Proteins CompleteThe proteins are composed of a combination of amino acids. While there are a total of 22 different amino acids, only 14 of them are produced naturally by the human body. The 8 amino acids can not be manufactured by the body are called essential amino acids.8 essential amino acids are leucine, lysine, isoleucine, methionine, phenylalanine, threonine, tryptophan and valine. These amino acids are directly responsible for the production of muscle building hormones like testosterone, and are required to build new muscle tissue.The protein you consume and do not contain all 8 essential amino acids can not be used by the body for muscle growth without supplying your body with essential amino acids missing from some other source. If your goal is to gain muscle fast, you should ensure you are feeding your body with complete protein containing all 8 essential amino acids, which are the best sources of protein for muscle growth. In fact, are the only proteins that can be used for muscle growth alone.Here is a list of the most common sources of complete proteins:
Poultry (chicken and turkey)
The meat (beef, pork, etc)
Eggs
Fish (salmon, tilapia, shrimp, etc.)
Dairy products (milk, yogurt, cottage cheese, cheese, milk, etc)
Whey proteinProteins that are not from the above sources are incomplete proteins, and that will be useless for muscle growth on its own. While foods such as fruits, vegetables, nuts and pastas do contain protein, proteins that come from these sources are incomplete and not seen as sources of building muscle protein. If you are serious about building muscle fast, most of the protein you should eat should come from sources of complete protein to build muscle.Indeed, it is perfectly acceptable and healthy for you to eat incomplete proteins, such as fruits, vegetables, nuts and pastas. However, you want to make sure they do not have the protein in these foods for muscle growth, and that you are eating enough protein muscle building complete protein sources listed above.The role of carbohydrates for muscle growthAs the main source of energy in the body, carbohydrates are an integral part of any program for muscle growth. Not only do carbohydrates serve as fuel for weight training, but also can have a significant impact on our ability to build muscle.Although most people have been exposed to the importance of the protein when it comes to building muscle, the role of carbohydrates in the muscle growth equation is not as well known. Let's review the basic types of carbohydrates and see how they affect our ability to build lean muscle mass.The complex carbohydratesComplex carbohydrates are carbohydrates that are composed of numerous decay chains of molecules (that's why they are called complex). This type of carbohydrate is abundant in foods that contain grains and starches such as bread, potatoes, rice, oatmeal and pasta.Complex carbohydrates take a while to be digested and broken down after you eat.Accordingly, complex carbohydrates provide our bodies with a slow and sustained source of energy. Because complex carbohydrates are digested slowly, which does not lead to large spikes in blood sugar that can lead to gains in body fat - as long as they are consumed in moderation.Many bodybuilders neglect the importance of complex carbohydrates, and not to consume in the appropriate proportions, which ultimately leads to decreased muscle growth. You may wonder how a diet deficient in complex carbohydrates can lead to decreased muscle growth. I'll tell you.The energy provided by carbohydrates of sugar is the main source of fuel your body, and if their sugar reserves are lacking, your body will break down proteins in your body to compensate for the energy deficiency.In fact, if you deprive your body of complex carbohydrates for long enough, your body even go into a catabolic state and start "eating out" in muscle tissue of the energy it needs to function. This is obviously desirable and is a big problem for those of us interested in building muscle fast.In short, because complex carbohydrates are a great source of energy to digest the sugar slowly, are absolutely essential for rapid muscle growth as they provide our bodies with the energy we need to perform and train our highest level while preventing the catabolic effect that comes with carbohydrate deprivation.The simple carbohydratesUnlike complex carbohydrates, simple carbohydrates have a very simple molecular structure that does not have numerous branches - hence the name, simple carbohydrates. Simple carbohydrates are found in fruits, sugar, juice and honey.Simple carbohydrates are also important for the optimization of our muscle growth, but we have to use some discretion with regard to the date when we consume simple carbohydrates.Simple carbohydrates are digested quickly and lead to a rapid rise in blood sugar. If this energy is not exhausted sugar, ultimately, will be stored in our body as fat. However, the peaks of blood sugar provide excellent opportunities for muscle growth and recovery when they occur immediately before and after weight training.During and after training with weights, your muscles have an immediate need for energy, along with the nutrients needed for recovery and muscle growth. The consumption of simple carbohydrates an hour before and immediately after training, will give your body with a fast-acting source of energy and nutrition in building muscle when your muscles need it most .Now that you understand the importance of eating complete proteins, together with a sufficient amount of simple carbohydrates and complex (at the right time), now let's dig a little deeper and go over specific diet plans that allow you to build the muscle fast.Note: Although fats are an important part of any healthy diet plan, in my experience, the role that fat plays in your ability to build muscle will be negligible. I have followed low-fat diets, and diets that are prescribed high amounts of good fats with almost every meal, and I achieved the best results in lean muscle growth, just making a conscious effort to eat foods that are low in fat as long as possible.foods that build muscleThe muscle building diets and foods for muscle growthUnfortunately, there is no specific muscle building diet plan that will be enough for everyone to experience rapid muscle growth. Its weight, metabolism, and the current amount of muscle mass, will all factors in determining the necessary nutrition for you to build muscle.The good news is that the search for his body the nutrition needs for muscle growth is quite simple. I will make a series of muscle building nutritional guidelines to be used as a starting point. You simply follow the following guidelines for a full week, and if your weight has not increased, will increase all the nutritional values by 10%.You continue this process until you are able to measure an increase in weight after a full week. This indicates that you are providing your body with enough nutrition to put on muscle.Note: Once you are able to measure an increase in body weight after a week of following your nutrition plan specific, it is important not to increase its nutritional value, unless their weight does not increase again after a full week . If your weight is increasing, you can be sure you're giving your body the nutrition it needs for muscle growth. The extra calories will not result in faster muscle gains, but will only lead to increases in body fat. *Here is what my personal experience has proven to be a good initial set of nutritional guidelines for muscle growth.Muscle Building Meal Plan for weight training days *Nutrient Meals 1 and 2 meals 3 and 4 pre-workout after workout food intakeProtein 34 g 26 g 42 g 42 gCarbohydrates 79g 59g 98g 98gMuscle Building Regime without weight training days *Nutrients Food Meals 1 and 2 3 and 4 meals 5 and 6Protein 40 g 34 g 26 gCarbohydrate 60 g 50 g 38 gThere is much debate in the bodybuilding community regarding the best carbohydrate and protein to build muscle more effectively. I have tried to 50/50, 60/40 and 70/30 to proteins carbohydrates is divided and have found that the use of a split 70/30 in weight training days, and a split 60/40 in the days of no weight training is most effective for the rapid construction of lean muscle mass.Remember to count only complete proteins to account for protein amounts indicated above. Also, make sure you watch your weight each week, and adjust the amounts of nutrients as described above, if you do not measure an increase in body weight.Note that this diet to build muscle should be used by those whose main concern is the rapid muscle growth. If you want to burn fat while building muscle, I recommend you visit my post on how to defraud the Food and detailed instructions for training while building muscle and burn excess body fat.The best supplements for muscle growthWhile supplements are not needed to quickly build muscle, there are some supplements that can help improve muscle building results. I will not go into details about the muscle building benefits of each of these supplements because they have provided my detailed comments of these supplements on other pages RippedOut.com.I will briefly describe the supplements that can improve muscle growth and provide links to my publications that provide a detailed overview of what to expect from each of these supplements.Protein Powder wheyWhey protein is a complete protein is generally sold in powder form that can be easily mixed with water, milk or juice. Whey protein is more effective at building muscle than any other complete protein, but it is a very convenient way to quickly prepare a smoothie with the required amount of protein for any given meal.It can be cumbersome to prepare and cook complete proteins for each meal and you will definitely want to have a tub of protein powder on hand for those times when you just do not feel like cooking. Here is a link to my personal comments of some of the most popular brands of powdered whey protein:My Reviews of Whey ProteinGlutamineGlutamine is an amino acid that has been shown to prevent catabolic breakdown of muscle tissue that can occur during long periods between meals - like when you are sleeping. In order to maximize muscle growth, preventing the breakdown of muscle tissue, glutamine can be taken before bedtime to help ensure that you will not lose any of the muscles that are working so hard to build.Learn more about the benefits of glutamine and glutamine using my personal experiencesCreatine - The best supplement for muscle growthCreatine is one of the few supplements that has been extensively studied and tested to provide increases in strength, endurance and size of muscle cells always use it. If you are serious about muscle hypertrophy, and building muscle fast, creatine is a supplement that you will not want to do without.There are several types of creatine to choose from. I have broken the most popular forms of creatine on the market today, and explain what I think is the best creatine supplement in my best creatine supplement publication.Vitamins for muscle growthVitamins are used by the body to perform a wide range of features - many of which are linked to muscle growth. While the average person receives their required intake of vitamins through their different meals throughout the day, the rigors of weight training imposes additional requirements of the vitamin in those of us who are in the process of building muscle.The conclusion is that if your body is lacking in the vitamins it needs to function, your muscle gains will suffer. Therefore, it is best to take a multivitamin every day as a precaution to make sure they do not experience vitamin deficiencies that may compromise their ability to quickly build muscles.The best muscle building workouts ExplanationUnfortunately, significant muscle growth does not occur naturally. Our muscles should be forced to grow, and the best way to force your muscles to grow is through weight training - but not just any old weight training.For rapid muscle growth, we must ensure that our muscles submitted to intense levels of stress tested our muscles to the point that must be repaired. It is during times of rest, when our body is repairing our tense muscle, that muscle growth takes place.I'm not going to provide a comprehensive training plan on the weight of this publication.However, if you would like to see a training plan that is typical of those who follow me, check out my ad on how to get ripped.For the purposes of this posting you need to know that you should train each muscle group at least once a week, with at least 2 full days of rest, in order to increase muscle mass as quickly as possible. That said, just training this way will not be sufficient to maximize muscle growth.Most aspiring bodybuilders in gyms today really implement lifts enough to build and fully develop each muscle group. The biggest difference between those receiving muscle gains every week, and those who are not, are the training techniques being used. Let me share with you some powerful tips training to help you achieve optimum muscle gains.Tips weight training muscle growth and muscle building techniquesTraining to failureMuscle growth occurs when the muscles adapt to the stresses of weight training as a way to prevent the same amount of stress that causes so much muscle "damage" in the future. In order to ensure that our muscles do not always fully adapt to the stresses of weight training, and continue to grow as quickly as possible, it is essential that we are pushing our muscles to their absolute limit in every set of every lift.The best way I know to do this is through the completion of each weight training to failure.Click here for instructions on Training to Failure and other muscle confusion techniquesTrain with intensityWhen you're in the gym, or in the weight room, you must have the mindset that we are at war - and his enemy is "iron." Before each game, you should start to prepare mentally for one with release of energy and move forward with more explosive movements he can muster to complete the representative of all and sundry.Training with high intensity ensures that you are lifting the most weight possible and carry out the largest number of representatives - two of which will lead to faster muscle growth over time.Take occasional breaks TrainingIf you follow the information I have shared with you in this publication, you will realize continued improvements muscular as ever increasing muscle mass each week. After months of constant training for muscle growth will be beneficial for you to take a week off of training to restore mind and give your muscles a week to fully recover.I know you take a break from training think it would decrease their muscle gains, but I promise that you will achieve higher profits in the long run the muscles by taking a week off training every 4-6 months. It is simply impossible to maintain an optimal level of motivation and intensity week after week for an extended period of time.After taking a week off, coming to the gym feeling rejuvenated with a new sense of purpose and motivation, which will pay dividends in the long run.It's time for muscle growth!I shared everything you need to know to finally obtain rapid muscle growth. By feeding your body the right foods to build muscle, and training techniques for more effective muscle building, you can expect to continuously measure the size and strength gains.Always remember that the only way to succeed natural muscle building is through an effective combination of nutrition and training. I can tell you many years of personal struggle to build muscle to set aside any of these principles guarantees failure.This guide to muscle growth is your map to successful muscle building. While I have shown the way, it is up to you to bring these instructions to work. It is time for you to stop wishing that you could have bigger muscles and put in the work to make it happen!
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