The only proven 4 ways to build muscle
I
think that everyone and especially guys are mesmerized by the idea of getting
big, stronger and lean. However, some people might have crappy genetics. And
gaining muscle and losing fat will be an uphill battle for them. But you should
never give up, instead you should learn everything to gaining muscle and losing
fat NATURALLY.
Do not make the
mistakes of reading those stupid advices in the muscle magazines, or people who
are not professional bodybuilders or from guys who had got genetics and were
taking tons of drugs, because they will be giving you bullshit and lies.
In
this article I will simplify the entire process of gaining muscle to simple and
clinically proven ‘ingredients’ and no matter you read or do these
ingredients will produce 90% of all your muscles. So pay attention and save
yourself the hustle in the future. By the way, what will be revealed in this
article works for everyone, all ages young and old. It worked for guys who have
crappy genetics and it will work even better for guys who have ‘’good’’
genetics. So let’s get started with the 4 primary ingredients for building
muscle.
1. Hormones
Before anything can
be done, you must have the right hormones for building muscle. They need to be
optimized. It is sure that we all have different genetics and please do not
compare yourself to someone else who might have great genetics and think there
is something wrong with you. Just as some people who have a high IQ and are
geniuses. Some people are just born with lots of muscle cells and have
the perfect hormones for building muscle and losing fat. If you do not optimize
your hormones, then anything else you do will NOT work and it will be a waste
of effort, time and money. In fact the right hormonal environment will make
you grow muscle without doing anything, no exercise, no diets or supplements.
And, this is exactly what happens when you hit puberty right. And all of a
sudden you start getting muscular, leaner, more aggressive, hornier, etc.
It
is all about your hormones, ad this is why women can do the same exercise, diet
and so forth as men, and they will NEVER get anywhere near as the muscle size
of guys. They just do not have the right hormones.
2.
Exercise
In order for your muscles to grow, it
FIRST needs to be ‘’stimulated’’ and that requires exercise. The correct form of
exercise ASLO produces important hormones and growth factors, that will build muscle.
And in order for this to happen, you need to lift weights.
This can be with dumbbells, barbells,
cables, machines or your own bodyweight. Here is what you should keep in
mind :
·
You should exercise 3-4x weekly no
more.
·
Keep your workouts about 45 minutes
or less, no more than 1 hour.
·
Work quickly, with about 60-90
seconds rest between sets.
·
Squeeze the muscle, do not just lift
it. Feel it and contract it and be strict. Go for a good pump.
·
You should do about 6-15 repetitions
for your upper body and 10-20 reps for lower body.
·
Go close to failure on you sets, maybe
1 rep short.
·
Do about 6-10 total sets per muscle.
·
Mix things up and try various
different exercises and reps to make your body guess and not adapt.
·
Be patient, because it takes time to
build muscle.
Everything
we have covered so far has to do with optimizing anabolic hormones such as
testosterone, growth peptides, etc. and minimizing your catabolic hormones like
cortisol, adrenaline hormones, etc.
3. Diet
After stimulating your muscles it is time to
feed them. If you don’t feed them you will lose muscle. You should increase
your calories by about 200-250 daily and see how you look and feel after a
month. If you are not getting fat, then good. If you are, lower the calories a
little. Always listen to your body and pay attention. As far as what to eat you
need 1 gram of protein per pound of bodyweight. So if you weigh 150 lbs, you need 150 grams. Your protein should come from grass fed bison, salmon, whole
eggs, whey isolate and collagen protein. Next you need fat, which are about 25%
good fat, from healthy sources such as coconut, olive, macadamia nut oils…and
avocados are good too. Finally, carbohydrates like vegetables, white rice,
yams, sweet potatoes, small amounts of fruits, legumes and other whole grains.
4. Rest
Now
that you have stimulated and fed the muscle, you need to REST it. You should
get as much as you need. Some people need 6 hours and some need 9. Go to bed
before midnight and wake up naturally. Also this means that you do not go and
play sports everyday, party all night and burn out your ressources, which are
needed to build muscle. Rest improves your anabolic hormones, and minimizes your
catabolic hormones.
And
now we come back full circle again to your hormones. The main one that controls
muscle size is Testosterone. This is the hormone
that turns a boy into a MAN !
It
is the main hormone that differs in quantity for men and women. Thus, women can
NEVER get as big as men UNLESS they just take lots of steroids, which are
derived from testosterone. Some guys produce more testosterone than others.
Sadly
not only we start to produce LESS testosterone as we age, we also produce more of the
negative hormones such as cortisol, estrogen, etc. You can check how to
increase you testosterone naturally click the link bellow.
