Yo Yo Yo this is Marwan here with part 2 on how to build more muscles.
In part one we talked briefly about what we need to do in order to build more muscles, and how we need to differ our approach since it is harder to build more muscle as the element of surprise goes away and also the longer you have been training for the harder it becomes.
This is because as our bodies adapt to the new stimulus we need to try different tactics to provide it with a new stimulus.
- Establish a regular eating pattern – Eat small meals every 2-3 hours. Eat 5-6 meals per day.
- Hydrate your muscles – If you want to burn fat and build muscle. You cannot do that without water.
The number one advice all bodubuilders hear is eat more protein and more protein!! Yet they neglect water!!! A hydrated muscle is an anabolic muscle. Dehydrated muscles can’t optimise protein syntheses.
- Periodize your programme – use the 6 variables of hypertrophy, Tension, lactic, density, volume, intensity, and frequency.
Remember adaptation = stagnation.
“Everyone wants to excel. But few are willing to make the sacrifices that excellence requires.” – Joe Friel
- Alkaline the body – This is a big one guys.
Mamma was right when she nagged you to eat your veggies. As protein is naturally acidic by eating vegetables with your meal you balance out the acidity. You can also do this by eating more fruits.
- Train in ALL THE REP RANGES – Different rep ranges will produce different adaptive response depending on whether the load is neural or metabolic.
Muscle fibers need to increase in size and grow in myofibrillar numbers to be able to handle more weight.
- Vary your grip and Stance. Use Supination, Pronation, Wide, Narrow, Neutral. Do Unilateral and Bilateral.
Each will have a different effect depending on which muscle you are working.
- Find a successful mentor who has already achieved what you want.
A common theme among people who are successful with something, whether they have a booming business, have deep and connected relationships, or have a jaw-dropping body, is not luck
“People seldom improve when they have no other model but themselves to copy.” – Oliver Goldsmith
- Avoid shotgun approach – My definition of a shotgun approach is trying out different methods at one time hoping one of them will do what you want it to do but you will have no idea which one did. Choose a variable to implement this and ONLY this change for a period of 2-4 weeks and measure the results.
- Eat a quality protein with every meal – Proteins are made up of 20 amino acids. Some are essential and some are non-essential.
Leucine is the amino acid that promotes growth in the muscle.
- Make each rep count – Feel the muscle in each rep. Once you stop feeling the muscle you are trying to work there is little point in carrying the set. Drop the weight and start again
- Rotate your protein, fats and carb sources regularly – Prevents boredom and risk of sustaining a food allergy. Every 2 weeks or so is fine. Always combine 2 protein or fat sources together. It is absorbed much better in the body. For example mix whole eggs with egg whites, chicken and beef.
- Squeeze, Squeeze and Squeeze – Squeeze the muscle like it owes you money. Squeezing the bar or dumbbell also activates more muscle fibres. Far too many people train with excessive momentum not realising that this does nothing to build muscle. If you cannot squeeze the muscle against resistance the weight is too heavy.
- Train your body in the extreme ranges of motion – so you become stronger in the other ranges.
Muscles are weakest in the extreme ranges of motion when they are fully shortened and fully lengthened and strongest in the mid-range. You are only as strong as your weakest link.
- Take your muscles through its full range of motion –“Ass to Ground” comes to mind. If you are not fully shortening and lengthening your muscles you are NOT leaving the gym having maximally stimulated the muscle and no new muscle growth is initiated.
- Stretch for more muscle growth– Muscle fibers needs space to grow into as do nutrients.
Do dynamic and active stretches during and before exercise, static after exercise and before bed.
- Use bodyweight exercises – to increase functional strength and stimulate the CNS
- Warm up and cool down – Muscles have no idea they’re about to lift weights.
Do some core stability work to fire up the CNS and also add one or two warm up sets with high reps to get the blood flowing through the muscles that you are working.
- Eat for your body type – Work out what Soma type you are. Each soma type responds to macros differently. An Ectomorph genetically will be able to handle more carbohydrates and so their macros will differ than an Endomorph. Ectomorphs generally. Ectomorphs also have poor protein synthesis.
- Optimise your hormonal output – Our bodies secrete hormones such as Testosterone, Growth Hormone, IGF-1, Insulin, Leptin. Learning how and when to optimise each hormone through diet and exercise will allow you to build more muscle.
- Base your exercise selection on the function of each muscle – Doing side bends with 40lb disks does NOT work your obliques!! Yes you might feel it because you are pumping blood in there but that’s not one of the functions of this muscle!
- Stimulate don’t annihilate – Famous quote by Lee Haney an eight time Mr Olympia champion. More does not equal better. Muscles don’t grow in the gym.
Testosterone begins to decline after 30 minutes of intense weight training session when Cortisol takes over. Try and keep your weight sessions under 1 hour.
- Establish a breathing pattern – Hold the air during the lift and breath in between reps. This helps to stabalise the torso and allow you to generate more power during your lift.
The back muscles contract better when your diaphragm is full of air.
- Establish a mind to muscle connection – FEEL THE MUSCLE. You cannot build a muscle you cannot feel. If you cannot feel the muscle the weight is too heavy. Remember that word, TENSION
- Train your weakest link – If your forearms are lagging work on forearm development.
If your legs are weak train them more often than other muscle groups. Foundation is built from the bottom up guys. You will only be as strong as your weakest link allows you to be.
Focus on one goal at a time – As “The Native American Saying” goes “If you chase two rabbits, you will lose them both.”
“The shortest way to do things is to do one thing at a time” Sidney Smiles
- Push yourself beyond the pain barrier – The mind is the limit“- As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent. Think “light weight”.
- Train with intensity – intensity does not mean training to failure!
- STOP SHOCKING YOUR MUSCLES – This is just about the dumbest and most uneducated statement that I have come accross. Sorry guys no offence.
Keep believing this and you will be waiting a long time to see any muscle on your body! Muscles do not have outside eyes.
I hope these tips have helped you, please pass them on to friends and family and if you have any questions just leave a comment below or find me on Facebook.