subject: Big Muscle Tips That Help [print this page] Big Muscle Tips That Help Big Muscle Tips That Help
Every man I know wants have bigger muscles. They want to have bigger arms, a bigger chest, wide and developed shoulders and even massive thighs. But, most of these men are clueless when it comes to increasing lean muscle mass. As a boot camp owner, I must admit that building big muscles can be very difficult if you don't have the right tools.Well, there are a few factors that determine your muscle size. Besides your genetics, which you can't control, there are the specific exercises you must perform for each body part, and of course your nutrition.You obviously can't control your genetics. All you can do is maximize what God gave you. But, you can make your muscles bigger for sure. First thing, you need to lift weights to grow big muscles. By lifting weights and breaking down the muscles, your muscles respond by repairing itself and growing, becoming stronger and stronger. We lift some weights in our boot camp, so both men and women can have bigger muscles.Now, you must use compound movements to get the best muscle growth possible. Compound movements are movements that involve more than one muscle group at a time. Great exampel, when you do squats, you are working your quadriceps, hamstrings, glutes and back muscles. We use a lot of compound in movements in our boot camps to get the best workouts.Next, you must lift heavy weights where you are reaching muscular fatigue at 6 to 12 reps. Keeping your repetitions around 6 to 12 works your fast twitch muscle fibers. And it is your fast twitch muscle fibers that grow the most. So, you want to use compound exercises, such as your bench presses, back rows, squats and so on, lifting heavy weights, where you are failing between 6 to 12 reps.Now, it doesn't matter how much weight you lift, if you are not eating the right foods and the right amounts. The better your diet is, the more muscle growth you are going to have. First, you want to be sure you are eating enough high quality protein, such as lean red meat, chicken breasts, fish, egg whites, turkey, and whey protein. Be sure you are eating at least one gram of protein for every pound you way. And space out your protein intake over 5 to 6 meals. This will give you body the chance to assimilate all the protein your are consuming. This is what I preach to all my male boot camp clients.Next, make sure you are eating three grams of carbohydrates for every pound you weigh. You must consume enough carbohyrdates to spike your insulin levels, which will allow the broken down protein (amino acids) to enter the muscle cells to repair the broken down muscle, so it will become stronger and bigger. Some great sources of carbohydrates are potatoes, yams, brown rice, oatmeal, sweet potatoes, pasta, and whole grain breads. Be sure to mix it up a bit. These are the very same foods that many of my boot camp clients eat on a regular basis.Lastly, be sure to consume some unsaturated fats. Your diet should consist of about 20% unsaturated fat. Great sources are fish like salmon, olive oil, nuts, flaxseed oil, olives, and avocadoes.This is a great basis to start building some serious muscle. And whenever you start to plateau, where your muscle gains start to diminish, just increase your caloric intake and keep trying to lift heavier weights. This is the same strategy that I use with my boot camp male clients. And their muscles are still growing.
