Getbig Bodybuilding, Figure and Fitness Forums
December 18, 2014, 05:00:48 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: [1]   Go Down
  Print  
Author Topic: The 3 Pillars of Muscle Growth  (Read 2927 times)
PeakContraction
Time Out
Getbig I
*
Posts: 13


« on: August 23, 2012, 09:24:15 AM »

Whether you are a strength athlete, an aspiring bodybuilder or simply looking to add a bit more size underneath your button down work shirts, muscle growth may seem like a daunting task with the plethora of information seemingly overloaded thanks to the information age. To the benefit of many of my clients, I have been able to utilize my academic knowledge and extensive hands on experience in the field to condense the basic concepts of muscle growth into three easy-to-learn points and I am offering my knowledge - free of charge - to this board.

The 3 Pillars of Muscle Growth:

1. Progressive Overload Resistance Training - Begin a strength training program with no more or no less than 3 training days per week (ideally Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). Focus on only compound, multi-joint movements in 6-8 rep sets with minimal volume and every week add either weight or reps (within the 6-8 rep range) to each movement. The key to muscle size is becoming stronger.

2. Adequate Protein Intake - Ignore the dietary nonsense that advocates insane amounts of calories that simply become stored as fat. To build a lean, muscular physique calories should be kept at maintenance level with protein intake sustained around 1 gram per 2.2lbs of bodyweight. The human body is unable to process a greater intake of protein.

3. 8 hours of Sleep Every Night - Muscles do not grow when you are lifting weights or eating. The only time when your muscles repair and grow stronger and larger is when the human body is sleeping. Make sure to sleep at least 8 hours every night to get the most muscle growth.
Report to moderator   Logged
ukjeff
Guest
« Reply #1 on: August 23, 2012, 09:27:15 AM »

From the one pillock of muscle growth, thanks mate.
Report to moderator   Logged
MORTALCOIL
Getbig V
*****
Posts: 6110



« Reply #2 on: August 23, 2012, 09:27:26 AM »

Breaking news. We found ourselves a new Max Planck.
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 20409


team guido


« Reply #3 on: August 23, 2012, 09:31:17 AM »

GIVE UP,,,
Report to moderator   Logged

$
bigmikecox
Getbig V
*****
Gender: Male
Posts: 11537

SAY MY NAME!!!!


« Reply #4 on: August 23, 2012, 09:35:14 AM »

Cyp

Tren

Anadrol

THEN combine it with training, protein and rest!
Report to moderator   Logged
JOHN MATRIX
Getbig V
*****
Posts: 12552


Dems have nothing but Emotion and the Race Card


« Reply #5 on: August 23, 2012, 09:39:14 AM »

Genetics

Drugs

Everything else is so far down they barely even factor into the equation
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 26695


The Power Cosmic


« Reply #6 on: August 23, 2012, 09:40:44 AM »

Whether you are a strength athlete, an aspiring bodybuilder or simply looking to add a bit more size underneath your button down work shirts, muscle growth may seem like a daunting task with the plethora of information seemingly overloaded thanks to the information age. To the benefit of many of my clients, I have been able to utilize my academic knowledge and extensive hands on experience in the field to condense the basic concepts of muscle growth into three easy-to-learn points and I am offering my knowledge - free of charge - to this board.

The 3 Pillars of Muscle Growth:

1. Progressive Overload Resistance Training - Begin a strength training program with no more or no less than 3 training days per week (ideally Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). Focus on only compound, multi-joint movements in 6-8 rep sets with minimal volume and every week add either weight or reps (within the 6-8 rep range) to each movement. The key to muscle size is becoming stronger.

2. Adequate Protein Intake - Ignore the dietary nonsense that advocates insane amounts of calories that simply become stored as fat. To build a lean, muscular physique calories should be kept at maintenance level with protein intake sustained around 1 gram per 2.2lbs of bodyweight. The human body is unable to process a greater intake of protein.

3. 8 hours of Sleep Every Night - Muscles do not grow when you are lifting weights or eating. The only time when your muscles repair and grow stronger and larger is when the human body is sleeping. Make sure to sleep at least 8 hours every night to get the most muscle growth.



* snoring simpson drool.jpg (26.24 KB, 235x320 - viewed 661 times.)
Report to moderator   Logged
da_vinci
Getbig IV
****
Posts: 2363



« Reply #7 on: August 23, 2012, 09:50:04 AM »

Banning is kinda slow here...
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 20409


team guido


« Reply #8 on: August 23, 2012, 09:53:55 AM »

Banning is kinda slow here...
YA THINK,,,
Report to moderator   Logged

$
Dr Dutch
Getbig V
*****
Gender: Male
Posts: 16350


The flying Dutchmen


« Reply #9 on: August 23, 2012, 10:13:49 AM »

Let him and Musclecenter PM each other stuff like this...
Report to moderator   Logged
PJim
Getbig IV
****
Posts: 3409


I took my potatoes down to be mashed.


« Reply #10 on: August 23, 2012, 10:14:57 AM »

May Allah smite you
Report to moderator   Logged
Irongrip400
Getbig V
*****
Gender: Male
Posts: 8818


Pan Germanism, Pax Britannica


« Reply #11 on: August 23, 2012, 10:15:21 AM »

Thanks for the free advice, jerk off.  Roll Eyes
Report to moderator   Logged
dj181
Getbig V
*****
Posts: 14850


stimulate-recover-grow


« Reply #12 on: August 23, 2012, 03:51:30 PM »

what do you reccomend when one hits a sticking point?
Report to moderator   Logged
a_ahmed
Getbig V
*****
Posts: 5816


Team Nasser


« Reply #13 on: December 01, 2012, 10:01:11 PM »

Cyp

Tren

Anadrol

THEN combine it with training, protein and rest!

You forgot HGH and insulin  Angry

lol jk or am i  Grin
Report to moderator   Logged
dj181
Getbig V
*****
Posts: 14850


stimulate-recover-grow


« Reply #14 on: January 16, 2013, 05:39:56 PM »

here's my fav pillar Cool


* !!!!!!!!!!!!!!.jpg (50.45 KB, 405x600 - viewed 324 times.)
Report to moderator   Logged
Pages: [1]   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.20 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!