Simple Muscle Building Tips And Strategies

"How you can literally add pounds of muscle - overnight by following these simple strategies"

Are you training like crazy with little or no results? Want to get stronger? Want more muscle?

Well, I'm going to let you in on a little secret.

If you're really serious about your training program and want to improve your current routine, you can achieve more strength and muscle mass by simply adjusting your daily workout schedule.

I'm not talking about a drastic change but a couple of minor adjustments that can literally change your body overnight. Well, not exactly overnight but alot sooner than what your doing now.

These adjustments allow your body to recover alot sooner and get the right nutrients to your lean tissues at the optimal times for maximum results. That's right, these adjustments will allow you to get the most out of your training session that will help to drastically improve your current training regiment.

Let me give you a little background information about how I came to realize that these adjustments could greatly enhance a training routine.

When I first started training, I was like most new comers who didn't really care about nutrition and rest. All I wanted to do was train. I mean 3 hours a day, six days a week. At the time, I was playing alot of hockey so after my marathon training sessions, I would go to my hockey practices for an extra hour and a half.

After about two months of this kind of schedule, I started to lose weight. All of my lifts declined and I started to feel extremely tired. I had no idea what this meant, I just kept on going.

However, after a little while, I met a powerlifting friend of mine (He owned the gym I was going to) who immediately diagnosed me with a bad case of overtraining. He suggested I immediately take two weeks off from training and he put me on a real diet. Everything changed at that point, particularly what I was doing on my workout days.

You see, at that time my regular workout schedule was to simply show up at the gym and train for two to three hours. I would then go home or immediatly to hockey practice with no food in my body.

After consulting with the gym owner, he immediatly suggested I do the following:

- On my workout days, consume a protein drink consisting of 30 to 40 grams of protein with some complex carbs one and half hour before my workout.

- Immediately after my workout, consume another protein drink consisting of 40 grams of protein and 75 grams of fast acting carbs.

- 1 hour after my workout, consume a post workout meal consisting of high quality protein and carbs.

I didn't really know what this was doing but after 2 weeks of it, I gained an extra 2 pounds and my strength started to increase. I didn't know what was going on but it worked.

I asked my "coach" what was going on and he said that prior to training you need to make sure that your fuel tank is topped up with grade A fuel . That is, plenty of muscle building amino acids and top grade fuel- glucose. This way, you go into your workouts without any deficiencies.

This is how it works. Once you start to workout, your growth horomone, testosterone, and cortisol levels begin to rise. TO keep it simple, cortisol is a hormone that is secreted during intense physical stress.

It's job is to maintain a tight control regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. It puts your body in a catabolic state. This means, no muscle growth.

The longer you stay in the gym, the higher the cortisol levels, so this is why it's so important to try and keep your training sessions under 60 minutes. The longer you stay, the worse it gets.

As you progress with your workout, your growth hormone and testosterone levels will eventually hit a peak while your cortisol levels continue to rise. You don't want this, you want to stop the rise in cortisol levels and get your growth hormone and testosterone levels back up.

Once you stop your workout, your body is pretty much in a catabolic state. That means, your cortisol levels are rising and your growth hormone and testosterone levels are declining. You need to get your body into an anabolic (growth) state as soons as possible.

To do this, you need to immediately get something into your system as soon as possible once your training session is over. This will halt the rise in cortisol and stop the fall in growth hormone and testosterone levels. About an hour after your training session, you need to consume a muscle building meal consisting of quality protein and carbs. This will put your body into an anabolic state.

This next tip is very important so read carefully. If you don't consume some quality protein and carbs immediately after training and consume a post workout meal, your body will stay in a catabolic state for another 10 to 15 hours which means your body is not growing. It will remain in a catabolic state. You don't want this.

Ingesting protein and carbs right after a hard workout will be your window of opportunity and the most optimal time to ingest protein and carbs. I cannot stress the importance of ingesting protein and carbs upon completion of your workouts.

This is your golden opportunity for building muscle, and trust me, this will help you put you on the road to building hard, strong muscles. You see, after you have had a gruelling workout, your body is in a state of havoc. The body is starting the repair and growth process of muscle tissue.

You can greatly enhance this recovery process by consuming protein and carbs after your workout. I suggest you ingesting at least .5 grams of protein per kilogram of body weight along with a high glycemic carbohydrate such as maltodextrin, dextrose, or sucrose within 30 minutes of working out.

Remember to use whey protein powder. This is the fastest acting protein available. Remember, you want a fast acting protein.

If you want to build muscle, always consume a power drink that is rich in protein and carbohydrates after your workout and include it in your diet.

Here's a sample drink:

  • 1 ½ cup strawberries
  • 1 cup low fat strawberry yogurt
  • 1 to 2 scoops(2oz-4oz) vanilla protein powder- 22 to 35 grams of whey protein
  • 1 tbsp honey
  • 1 ½ cup low fat or 1% milk
  • 1 cup orange juice
  • 5 grams creatine monohydrate (optional)

Blend all ingredients in a blender until smooth.

There you have it. Adjust your trainig routine to:

1- Consume a protein and carb drink one and a half hour prior to working out;

2- Consume a protein and carb drink immediately after working out;

3- Consume a muscle building meal one hour after your workout.

These simple adjustments can mean the difference between growing alot and not growing at all.

Stay tuned for my next lesson because I'm going to show you a tried and tested way to build slabs of rock hard muscle mass - You won't be disappointed!

Until next week,


"Find out how to build ripped, shredded muscle fast without any fat - Click here"

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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