Etebooks offers strategic ideas for building muscles

8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you're an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements. 

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers. 

2) Be Prepared To Train Hard. 

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure. 

Muscular Failure: The point at which no further repetitions can be completed using proper form. 

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple. 

3) Track Your Progress In The Gym From Week To Week. 

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time. 

4) Avoid Overtraining. 

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow. 

5) Eat More Frequently. 

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates. 

6) Increase Your Protein Intake. 

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. 

7) Increase Your Water Intake. 

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains. 

8) Be Consistent! 

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply! 

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

8 Proven Strategies For Maximum Muscle Gains

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7 Reasons Why Your Muscles Stop Growing.  How To Get Muscle To Grow Again

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again. 

 You are training too hard  Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week. 

 You are training too long  Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. 

 You are sleeping too little  You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast. 

 You are abusing alcohol  Alcohol is known to break down muscle mass plus many other body destruction ability. 

 You do not change your workout routine  You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing. 

 You do not progressively overload your muscles  You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow. 

 You do not eat sufficient protein  If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes. 

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner

7 Reasons Why Your Muscles Stop Growing.  How To Get Muscle To Grow Again

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 5 Reasons Why Alcohol Will Destroy Your Muscle Gains

receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions Im asked is does drinking really affect the muscle growth process? Im sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and its very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if youre serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Krebs Cycle, which plays an important role in fat burning.

Its important to have fun in life, but too much fun can lead to problems. If you're serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there should not be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal. 

I don't recommend revolving your entire life around your muscle-building program, so don't be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you're doing you can achieve an impressive physique and have a social life at the same time.

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

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 Etebooks Offers 4 Harmful Muscle-Building Myths Uncovered

If youre serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called experts out there really dont have a clue of what theyre talking about and are only motivated by pushing expensive pills, powders and miracle programs on you that you dont really need. If you dont watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article Im going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a pump is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job. 

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being muscle bound and bulky. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! Its very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must feel the burn!

This is another huge misconception in the gym. The burning sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

4 Harmful Muscle-Building Myths Uncovered

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2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. Its time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: its time for the shirts to come off and to showcase that rock-solid physique theyve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into get ripped mode. 

How do they usually go about this?

They lighten up the weights and perform higher reps. 

This has always been a widely accepted method of cutting down and if you ask most trainers in the gym theyll tell you that heavy weights bulk up the muscle and lighter weights define the muscle.

Do you want to know the reality behind the light weight and high reps method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG. 

It couldnt be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will define your muscles or cause them to become more ripped. 

Training with weights builds muscle mass, end of story.

So how exactly do you define a muscle?

The only way to define a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your bodys fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

Thats all there is to it, folks. Take the notion of light weight and higher reps and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

Ill see you at the beach!

2 Simple Steps To Ripped Summertime Muscles

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 Etebooks Offers Your Weight in Muscle

You probably have heard that muscle weighs more than fat.  Many people notice a small weight gain when they begin lifting weights consistently.  As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months.  After that, the rate of increase slows down as you start to reach your genetic potential.  For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift; your progression will lessen because you are reaching your genetic potential.   

Dont be alarmed at the extra pounds of weight from weight training because it is well worth the effort.  For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent.  For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.  

Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up.  If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights.  However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up.  Using heavier weights can increase muscle size, but its highly unlikely that youll get bulky. Women dont naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, youd have to use significantly heavier weights.  

Another option to tone muscle is to increase your repetitions instead of increasing weight.  A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size. 

I like to tell my clients to not just go through the motion when lifting weights.  I use the word squeeze a lot to describe the contraction of the muscle you should be focusing on.  Think about the muscle you are working and squeeze or contract it as you are lifting.  You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle. 

Your Weight in Muscle

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Etebooks Offers Why You Should NOT Try to Isolate Muscle Groups When Weight Training

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice  abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always  Why in the world would you want to isolate it?

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldnt be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldnt want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesnt even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises

Why You Should NOT Try to Isolate Muscle Groups When Weight Training

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Etebooks Offers Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle Tissues

There are many reasons why your muscles wont grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations. 

Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.

When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh…that abdominal fat that would not go away.

This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions. 

Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your bodys metabolic function, it facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.

As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.

How to lower cortisol level?

 Get enough sleep  Let your body recuperate from the days stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.

 Avoid stress  Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.

 Do not over train  Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, dont let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.

Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle Tissues

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Why arent You  building muscle

Have you ever asked yourself that question? Have you been going to the gym regularly for months and havent been able to put on any serious poundage? If you answered yes to any of these questions, its time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

Its time to get out of the 3 meals per day mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldnt need supplements at any other time. Dont use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger theyll get. This couldnt be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, its quality not quantity.

Do I get enough rest and recovery time?

When you workout youre not building your muscles, youre breaking them down. The reason why you looked pumped up when youre in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when youre not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the bodys number one time for building muscle. This is also why its important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isnt it?

So you can see that despite what you read in magazines or on the web about building muscle, its surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. 

Why aren't you building muscle

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When Is Best Time To Eat Protein For Building MusclesMuscle Growth?

Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.

It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isnt it?

So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?

Eat protein first thing in the morning  After a good nights sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.

Eat protein between your meals  To keep protein flowing in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Casein protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.

Protein before/after gym workout  It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. Then take whey protein again after your workout along with some carbohydrates to repair your muscle cells after you have damaged them during your workout.

Protein before bed  Since you will be going without food for many hours when you sleep and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before you sleep. As casein protein is slow to digest, it will continuously feed your muscles for as long as seven hours when you sleep and thus encouraging your muscles to build and grow.

So now that you know when is the best time to eat protein and to encourage building muscles, follow these tips and see your muscles growing like you have never seen before.

When Is Best Time To Eat Protein For Building Muscle Muscle Growth?

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What To Eat To Gain Weight And Build Muscle

Are you underweight and don’t know what to eat to gain weight? Millions of dollars are spent each year on magazines, books, and weight gain supplements. Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts.

Numerous people are continually searching for the fastest ways to gain weight and don’t know what to eat. If you truly want to learn what to eat to gain weight and maintain it, a diet rich in calories and protein combined with a regular weight-training regimen will help you accomplish your goals.

If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.

The major part of your calorie and protein consumption should come from the foods you eat. Substituting a weight gain supplement for a meal is never a good idea. Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates. Weight gain supplements can be used effectively as a weight gain aid when they are used to supplement your diet, not replace part of it.

A diet consisting of large amounts of protein, fats, carbs, and high in calories is essential to any weight gaining effort aided by weight gain supplements. Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.

Protein is a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort. The question of what to eat to gain weight is not as complicated as some believe.

Along with plenty of protein, fats and carbohydrates are a big part of any weight gaining diet. By avoiding sweets and empty calories, you will give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day.

If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones. Keep in mind that a piece of chicken and a baked potato is always better than a shake, bar, or pill.

If you should decide to use a weight gain supplement, make certain you consume adequate amounts of food each day in addition to the supplement. Weight gain supplements can give you added protein and calories and may be especially helpful if used immediately following weight training. Always be certain your diet contains all the required elements and use weight gain supplements wisely.

Learning what to eat to gain weight is a relatively simple task. Increase your calorie intake and make certain you are eating healthy, protein rich foods. This combined with weight training and plenty of rest should allow your body to bulk up effectively and help you maintain your new body shape.

What To Eat To Gain Weight And Build Muscle

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What Causes Muscle Growth?

In order for muscles to grow, three things are required:

1. Stimulus – exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.

2. Nutrition – after intense exercise the muscles need to replenish their stores of fuel.

3. Rest – it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.

This will deplete the muscle’s energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.

To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Subsequent articles in this series will examine these principles in detail.

What Causes Muscle Growth?

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