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The Science of Gaining Muscle

Putting on more muscle mass is the priority for anyone who is serious about increasing overall strength and muscular endurance. Whether you are playing a sport or have weight loss or other physique goals gaining more muscle will increase performance as well change the look and feel of your body. The question becomes how to do this optimally, allowing for the greatest gains in an acceptable time frame. Here are some tips that will accelerate the anabolic process:

  1. Increase training intensity: The body responds the most rapidly to a dramatic stimulus. You must push your body in each workout to new levels of intensity, so that your muscles must do more work, or work harder. Doing unfamiliar movements, fewer repetitions with heavier weights, and taking shorter rest periods between sets are ways to jump start muscular stimulation. If you go into the gym and do what your good at, doing the same movement you always do then your body will remain the same as it always is, period.
  2. Increasing calories: It takes approximately 3500 EXTRA calories assimilated to create a pound of body weight. So, an extra 500 calories a day over 7 days is 1 real lb of body weight, assuming you are training and your energy expenditure is the same relative to the number of calories you consume each day. If you are looking to gain muscle without losing body weight than we can assume you are lean already, or a “hard gainer”, so eating more food will only help you. Its best to focus on gaining weight if you are lean and not to worry about every pound you gain being muscle. “Lean” gains in muscle mass that come quickly are only achievable with steroids, it is impossible to do naturally in a short time window like a month or two. If however you would like to dedicate yourself to 5 lbs of lean mass for 6 to 8 months then it is achievable naturally, but people who want to “put on mass” are generally looking for faster gains.
  3. Increase protein: shooting for 1.5 grams of protein a day per pound of body weight is a great way to ensure you are getting enough protein for optimal recovery. Muscle is built of protein so getting enough of it is essential. Make sure to drink plenty of fluids and include small amounts of carbs or fats to help with assimilation.
  4. Rest to recover: getting at least 8 hrs of sleep is critical to making muscular gains. Your body will heal itself in the evening and while you sleep, these are the periods of the day when you are least active and resources are the most available for repair. Take advantage of this process by lengthening the amount of time your body has to rebuild your muscles.
  5. Hormonal support: a natural testosterone booster is a great way to increase muscle mass, as well as stamina and muscular endurance. Boosting your body’s own production of testosterone, even a small percentage above baseline levels can pay huge dividends when it comes to building muscle. Testosterone dramatically increases protein synthesis, the process by which skeletal muscle is repaired after training. Boosting test levels naturally will speed the body’s natural recovery process which leads to faster muscular gains.

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