How To Stimulate and Feed Muscle For Maximum Growth

You have spent the last six months studying every book, magazine and website striving for the knowledge to transform your skinny little runt body into the muscle beach maniac of your dreams. And here you sit, still skinny, still weak and still frustrated enough to grab a gallon of ice cream and a LARGE spoon. Well here you go, one more chapter in your book of knowledge. Difference is that if you read this and follow the majority of suggestions then you will end with progress that anybody would be proud of. Yea, yea I know--same old, same old stuff. Well, read and implement the following

If you cannot come up with the ability to teach another how to increase muscle mass and lose weight then you probably do not have the ability to manage your own program. Now is the time to train smarter, not harder. Safe and effective training? Train smarter and not harder? Wow, what a concept. But first you need to recognize that most of us do not have the training and ability to combine the attributes into our workout routine. Don't be hesitant to engage a professional for a session or two to get your ball rolling down the right alley (how about that reference to bowling). And while you are waiting for gym time to get that training session here are a few pointers to help you work up a program with the trainer.

First big hint of the day? Decrease the number of repetitions you perform. More than the standard ten (10) reps and you are emphasizing the wrong part of your muscle. Extended repetitions target the slow-twitch muscle fibers which do not have a great ability for growth. Leave the high reps to the toner people, you want GROWTH! In order to recruit the max number of muscle fibers in a set you will need to choose your weights knowing that rep number eleven (11) is forbidden and will condemn you to skinny (but toned) muscles.

If your goal really is growth you need to set your mind to heavy lift mode. Heavy weights and reduced repetitions and you will be on the way into new territory of growth. The only possible drawback of heavy lifting is that you always need a workout partner. Not very smart and effective (see second paragraph) if you drop a couple hundred pounds on your chest at the bench press station or blow your knee out on an over reached squat. Partners equal safety and the ability to push your limits each and every lift.

Now for the amount of time under the iron. Decrease the amount of time you spend in a workout and couple it with heavier weight and you have effectively INCREASED your work. So increase the weight and decrease the rest period between sets and you increase effective work time and therefore will see growth of those spectacular muscles.

So at your next gym session try to complete your program in less time. Complete you sets and move onto next station with less time for rest. Don't worry, you will exhaust yourself. However if you get out of your comfort zone and PUSH you will definitely increase your muscle density and personal satisfaction will be there for you!

Work with this system and you are going to stress your musculature quicker and more efficiently. Now you have the opportunity to increase effectiveness to a greater degree. Limit these hard sets to no more than five (5) per muscle group. The first one or two sets will become your "warm-up" sets. Work at around eighty five (85%) percent of your capabilities. Then set three you increase the maximum effort to about ninety five (95%) percent of your max effort. That leaves set four (and sometimes number five) for one hundred (100%) of your current capabilities. More than this and you are setting yourself up for a failure. If you exhaust the muscle group beyond reason you must necessarily rest for longer period between training sessions or risk the ability to hit the muscle effectively again. Oh yea, last two sets you should strive for an increase of a few pounds (5-10 maybe) over your last workout. This done you have accomplished your mission. Sparked your muscle into growth that with rest and nutrition will be obvious in a short time.

Last hint. Nutrition. Ever in our words and most often in out thoughts. If you are serious about increasing muscle mass then you must first stress the muscle (last paragraph please!) and then you must feed it so the recuperation period will be effective! Spend some time in the grocery store. Learn what you need and keep it on your shelves. Not a good deal to follow an "exhausting" workout with an empty food pantry. Buy, keep, eat and replace. You all know what protein and carbohydrates are. Just like a good set of weight platters, a well filled dinner platter is a necessity.

So just for a teaser for all you starving hunks, here is a quick recipe guaranteed to please:

8 scoops chocolate protein powder

1 cup oatmeal (ground to consistency you like)

1/3 cup peanut butter (natural for effect)

3 tbsp honey

1/2 cup milk

3 tbsp crushed peanuts

Mix together the protein powder, oatmeal. peanut butter, honey and milk. Form into small balls and roll in crushed peanuts to finish. Note these can easily be frozen and stored in plastic bags for later consumption.

Effectiveness? You can get 18 grams of carbs and 25 grams of protein out of 1/10 of this recipe.

Of course one tenth (1/10) of the recipe depends on how large you roll the balls!! Somewhat like how big the pizza is depends on how many slices you cut it in?? (sorry but had to add this).

Good lifting---good growth and will see you next time with another recipe!