So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively

But the bodybuilding magazines say to split up my program into 5 seperate days… Yes, I am more than familiar. I call these 5 day splits ‘drug programs.’ They treat your body simply as a ‘muscular system’ and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these ‘drug programs’ only work if coupled with a few thousand dollars a month on drugs.

Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?

If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called ‘over-training.’ If you can not lift more weight or ‘out-do’ yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.

5. Go Home If You Are Not Stronger Than Last Workout

Multiple choice question:

Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let’s say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?

A. Your body had not fully compensated from the previous workout and required a longer recovery period.

B. Who cares! You toughed it out and made the most of the workout.

C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.

If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the ‘trial and error’ process.

The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:

1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.

2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.

3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.

4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.

5. You will lose motivation and grow frusturated and confused because of your lack of progress.

This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.

To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!

6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickets way to achieve success is to find somone who has gone before you and done what you want to do – and model them.

So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountablity, a formal system, time and financial comittment and assessment of performance.

A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of comittment and accountablity on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.

The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor’s time and he will ‘fire’ you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!

Serioulsly consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

Tags: Bench Press, Bodybuilding Magazines, Calvin Klien, Central Nervous System, Chest Workout, Choice Question, Deep Dark Hole, Energy Reserves, Fitness Model, Gyn, Multiple Choice, Muscle Building, Muscle Gains, Muscle Growth, Muscular System, Overtraining, Rest Day, Seperate Days, Silouette, Thousand Dollars

Discover the best muscle building supplement in this post. You will be surprised.

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building additions, creatine is the king!

To date, creatine has proved to be the most research-proven sport supplement on the market to day. Creatine has picked up masses of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and improved exercise performance. There mom worldwide and she even a new crop of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function.

What is creatine?

Creatine acts by supporting the reproduction of ATP ( fancy term for energy ) in muscle tissue leading to cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you presently have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Creatine is simply a mechanism that permits you to work stepping out do your previous workouts.

To load or not creatine?

To load or not to load, that is the question! You have 3 research-proven options to choose from.

System one : 6 day load at 20 grams a day and a upkeep of them would love a day afterward.

It was once thought, a loading phase was necessary to maximize the consequences of creatine but there’s countless research that shows you don’t have to go thru the trouble of loading. This may appeal to the individual who experiences gastrointestinal upset, the runs and other problems with higher dosages.

Personally, I have found the best time to take creatine is fifteen minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

With all the fancy bell and whistle creatine supplements out there, a large amount of folks of forgotten about simple, powdered creatine. So as long as you see the the creatine bottle you have bought, as Creapure as their source of creatine, that’s the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Makers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Although it does appear to have potential, wait for more research and rely on the tested powdered creatine.

Should I am taking creatine with sugar?

However, insulin is also in charge of fat storage. Thus my recommendation would be to only consume your creatine with straightforward carbs if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by a large margin the king of the jungle when it comes to muscle building supplements. I have only included the information I think to be the most critical and helpful. Your take home message is to use powdered creatine, year round before and after your coaching workout and in the morning on your non-training days. Guarantee your creatine claims Creapure and don’t get wrapped up wasting any more time or sleep on the educational debate associated with creatine use. Just do it!.

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