Month: December 2014

Recover or Don’t Grow

Far too many times I see people in the gym training their biceps or other body parts day after day, leaving no time for their bodies to recover after their stressful workout. That is the wrong approach when it comes to muscle building. Don’t listen to those people that say if you want big biceps then you have to train them everyday. Most of the people that say that are on steroids which greatly affect and increase their bodies natural recover ability.

Now, unless you are on steroids I recommend you stay away from training a certain muscle group every single day. I like to use the sandpaper story because it is connected to building muscles. Let’s say you rub a piece of coarse sandpaper on the palm of your hand, your skin will simply be destroyed. However, you decide to keep doing it day in and day out leaving no time for the body to recover the injury on the palm of your hands.

The same goes when it comes to building muscle. If you do not let your body recover after your stressful workout you will simply not grow.

The Four Sacred No Bullshit Rules For Muscle Growth

Now, I am going to keep this short and sweet. I know you want to gain muscle mass and I know you want to be the big man on the block, but that doesn’t come overnight. Muscle growth is a very long and tedious process, it takes discipline and patience just like with anything in life. The rules listed below will help motivate you and give you a general guideline you can follow when it comes to building up your body.

Rule One: Get Your Ass In The Gym

Yeah, you’ve heard that right if you want to gain muscle mass you will have to train. Now, I don’t care if HIT (high intensity training) works for you or if it doesn’t, neither do I care if volume training works for you or if it doesn’t. Just listen to your body and do what works for you and train your ass off, and I promise you that you will make muscular gains any day of the week.

Rule Two: Eat

To support and build up your broken muscles after a hard training session you will have to eat. This means that you will have to eat every three to four hours and try to get at least five to six meals in a day. The food doesn’t have to be top notch, you can buy and use cheap food if you desire too, in fact I recommend you do that, instead of buying expensive food.

A good meal plan will look like something like this:

Meal 1: A bowl of oatmeal, cereal, cream of wheat or any kind of carbohydrate source that contains natural protein in it that you can find, plus a cup of milk.

Meal 2: A meaty sandwich with a piece of fruit or vegetable, a cup of any kind of yogurt plus a cup of milk.

Meal 3: A cup of milk or a meal replacement shake/protein shake.

Meal 4: Mashed Potatoes with any kind of meat source plus a cup of milk.

Meal 5: A bowl of fruit salad or any salad of your choice.

Meal 6: A cup of milk or a meal replacement shake/protein shake.

Rule Three: Patience

This is the hardest rule of all in my opinion. Many people that go to the gym want fast results, and expect to be built up like Mr. Olympia Phil Heath or Arnold Schwarzenegger after going to the gym for a week or a month. I am sorry to tell you this, but building muscle takes time. It takes a lot of time and effort and if you have the desire to be the biggest or most muscular person you can be then I believe you will truly succeed.

Rule Four: Don’t Buy Worthless Supplements

There is no need for you to spend your hard earned money on a supplement that doesn’t even work, when there are way better options available. For example instead of buying an expensive pre-workout powder you can drink a cheap cup of coffee and there literally both the same thing. They both have caffeine in them that will give you that extra jolt of energy in the gym. The only supplements you might need is good old protein powder and good old creatine powder. The brand doesn’t matter as long as you get your protein in, therefore this means you can buy yourself cheap protein powder and cheap creatine powder. Preferably I would choose a protein powder that contains no soy in it such as a whey isolate or casein isolate. Even then the protein powder could be replaced by good old cheap milk, chocolate milk preferably.

I personally found out that chocolate milk worked miracles for me, but then again do what works for you!