There’s nothing more frustrating than spending hours and hours lifting weights only to find your muscles are not getting as big as you’d like.
Well, there’s more to muscular growth than just training.
While everyone is unique and what works for one person will not work for another, there are some basic guidelines you can follow to ensure you’re getting the most out of your workouts.
For bodybuilding success, you need to follow these three key factors:
- Training
- Nutrition
- Supplements
When you train, you set in motion the building blocks for muscular gains. But your training efforts will amount to nothing without the proper nutrition. So, once you’ve decided on a workout program, the next thing you need to do is reinvent your menu plan. Make sure you’re getting enough protein and the appropriate supplements to help with muscular growth and repair.
The demand that your muscles undergo through training should be enough to stimulate muscular growth, but the keyword here is “stimulate.” Training is just the first step. Changing up your routine and surprising your body will cause it to work harder, putting more stress on the muscles, resulting in increased muscle tear. Increasing your lifting weight is another way to increase the demand on your muscles. But is it enough? Maybe in the beginning, but without proper nutrition and supplementing, you will plateau out pretty quickly. When the body is properly fueled with the right amount of nutrition to meet the demands of your workout, then your muscles will get bigger as they repair and build themselves .
In order to put on a pound of muscle, you need about 700 calories and the best way to get these extra calories is through a readily available supply of nutrition and supplements. This is why meal timing is so important. By eating several small meals throughout the day at 2-3 hourly intervals, blood sugar levels remain constant. Your muscles will use this excess energy to build and repair, rather than instinctually going to its stores of energy like fat and muscle. The trick is finding out how many calories you need for maintenance and how many more you need for muscular growth.
While some people experiment with different food options and amounts of protein and calories, trying to find the right balance, most of it boils down to your genetic make-up. Assessing your body type is a good place to start. For instance, if you’re a hard gainer and have a high metabolism, you’re going to have to consume way more calories than someone who is a mesomorph. Once you start gaining muscle, your energy demands will go up and you will need even more calories to maintain.
Once you’ve determined your training program and nutritional needs, you can use supplements to signal growth hormones and reduce stress levels. Supplements that boost testosterone and insulin levels are recommended for successful muscular gains and some of the more reputable brands include anti-stress, anti-cortisol compounds in their formulations.
Taking your supplements at the right time is also crucial to your bodybuilding success. Pre-workout supplements often provide the boost of energy you need to power through your workout, while post-workout nutrition (within 45 minutes) helps stimulate the growth hormone and prevents your body from going into a catabolic state where it starts to feed off itself to get the energy it needs to repair and build the muscles. This is also true at night when you’re sleeping. Your body goes through various metabolic processes during the the night and it will turn to your muscles and catabolize them for energy to fuel these biological functions. Make sure you eat a slow-absorbing carb like waxy maize before bed to keep your body fueled and packing on the muscle, even while you’re sleeping.
Remember these three key factors – training, nutrition, supplements – and you’ll reach your goals faster and with more success.
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Tags: bodybuilding
