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.
|
|
|
|
|
|
ukjeff
Guest
|
|
« Reply #1 on: August 23, 2012, 09:27:15 AM » |
|
From the one pillock of muscle growth, thanks mate.
|
|
|
|
|
|
MORTALCOIL
|
|
« Reply #2 on: August 23, 2012, 09:27:26 AM » |
|
Breaking news. We found ourselves a new Max Planck.
|
|
|
|
|
njflex
Competitors
Getbig V
Gender: 
Posts: 27204
NETHER IS AN ANIMAL
|
|
« Reply #3 on: August 23, 2012, 09:31:17 AM » |
|
GIVE UP,,,
|
|
|
|
|
bigmikecox
Competitors
Getbig V
Gender:
Posts: 13828
SAY MY NAME!!!!
|
|
« Reply #4 on: August 23, 2012, 09:35:14 AM » |
|
Cyp
Tren
Anadrol
THEN combine it with training, protein and rest!
|
|
|
|
|
|
JOHN MATRIX
|
|
« 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
|
|
|
|
|
wes
Competitors
Getbig V
Gender:
Posts: 33588
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.
|
|
|
|
|
|
da_vinci
|
|
« Reply #7 on: August 23, 2012, 09:50:04 AM » |
|
Banning is kinda slow here...
|
|
|
|
|
njflex
Competitors
Getbig V
Gender:
Posts: 27204
NETHER IS AN ANIMAL
|
|
« Reply #8 on: August 23, 2012, 09:53:55 AM » |
|
Banning is kinda slow here...
YA THINK,,, |
|
|
|
|
Dr Dutch
Getbig V
Gender:
Posts: 19733
The Incredible Dr Dutch
|
|
« Reply #9 on: August 23, 2012, 10:13:49 AM » |
|
Let him and Musclecenter PM each other stuff like this...
|
|
|
|
|
PJim
Getbig IV
Posts: 3852
Strike another match, go start anew
|
|
« Reply #10 on: August 23, 2012, 10:14:57 AM » |
|
May Allah smite you
|
|
|
|
|
Irongrip400
Getbig V
Gender:
Posts: 13822
Pan Germanism, Pax Britannica
|
|
« Reply #11 on: August 23, 2012, 10:15:21 AM » |
|
Thanks for the free advice, jerk off.  |
|
|
|
|
|
dj181
|
|
« Reply #12 on: August 23, 2012, 03:51:30 PM » |
|
what do you reccomend when one hits a sticking point?
|
|
|
|
|
|
a_ahmed
|
|
« 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  lol jk or am i  |
|
|
|
|
|
dj181
|
|
« Reply #14 on: January 16, 2013, 05:39:56 PM » |
|
here's my fav pillar  |
|
|
|
|
|
