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My Beast Power This cortisol will block testosterone - wasting all the work you are putting into your muscle building. Restricting workouts to 60 minutes or less helps you get more out of each workout. If you want more muscle mass on your frame, get enough protein. Protein is the basic building block for muscle cells. If you're not getting enough protein in your diet, you can lose muscle mass instead of gaining it. Daily you should eat up to 1 gram of protein for each pound you weigh. Many people make the mistake of increasing their protein consumption as soon as they begin a muscle building regimen. Often, this increases caloric intake and can lead to more fat gain. Increase your protein intake slowly, adding a couple hundred calories at a time every few days. Your body will be able to keep up with the increase this way, using the extra protein to grow muscle. Make sure that you are taking in enough calories each day to achieve muscle growth. There are several online calculators that help to determine caloric need when building muscle. Use an online calculator, and adjust your intake accordingly with protein and other nutrients. Think about how often you plan to exercise before you start muscle building. Developing a reasonable schedule for working out will help you build muscles without hurting yourself. Those new to muscle building should limit strenuous workouts to twice a week, while the more experienced and conditioned muscle builder should enjoy the workout around three times a week. Squats, presses and dead lifts are all effective exercises for increasing muscle mass. Squats, dead-lifts and bench press are three of the best exercises you can do for rapidly packing on muscle. These three should be the core of your routine, and then build on additional exercises from there. You can get stronger with a strict and effective workout routine that focuses on muscle building. Your ability to gradually increase the weights you are lifting is a good indication of the success of your routine.