10 Quick Tips To Increase Muscle Size

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    10 Quick Tips To Increase Muscle Size

    10 Quick Tips To Increase Muscle Size
    by Chris Aceto

    Muscle mass is the straw that stirs the drink in the sport of
    bodybuilding. Talk all you want about symmetry, shape and
    definition, but in the final analysis, muscle mass is the
    defining element of a physique. The mass building equation
    has three components: a correct diet strategy, hardcore
    training and high tech supplementation. It's not rocket
    science, but there are tricks to it, nonetheless.

    To save you time and trouble, I've complied 10 tips to jump
    start anabolism and create a positive nitrogen balance - to
    increase muscle mass, you need to take in more nitrogen
    via protein and training than you excrete through the
    natural metabolic process.

    1. Emphasize the Negative

    Muscle growth is the logical byproduct of muscle contraction.
    Much emphasis is placed on the concentric phase of a lift
    where the muscle shortens as it contracts. But the stretching
    of the muscle during the eccentric, or negative, phase where
    the muscle lengthens while maintaining tension can directly
    cause muscle hypertrophy, too. Emphasizing the negative is
    an easy technique to overload muscles and promote radical
    gains in mass.

    2. Eat Fish

    Fish containing higher amounts of fat - salmon, for instance -
    provide us with the ever popular omega-3 fatty acids. Why is
    this important? The omega-3s make the muscle more
    sensitive to insulin; hence, they fuel glycogen storage and
    amino acid entry into muscles while also preserving glutamine

    3. Increase Sodium Intake

    I'm not kidding. Sodium is an essential mineral that is an
    absolute must for muscle growth. Sodium has a bad rap
    because it can cause water retention - anathema to contest ready
    odybuilders. On the plus side, sodium enhances carbohydrate
    storage and amino acid absorption while also improving the
    muscle's responsiveness to insulin.

    4. Stop All Aerobics

    Aerobic exercise has a detrimental effect on mass building.
    Aerobics interfere with strength gains and recovery while
    burning up valuable glycogen and
    branched chain amino acids (BCAA). Adding mass is the best
    way to upgrade your resting metabolic rate (RMR); is the RMR is
    elevated, more calories are burned and it is easier to stay lean.

    5. Lift Explosively

    The amount of force a muscle generates is proportional to the
    amount of muscle growth you'll be able to create. Force is defined
    as mass (the weight you use) multiplied by acceleration (the
    speed at which you push a weight against resistance). To generate
    more force, then, progressively increase your poundages while
    lifting explosively - in this context, you actually increase speed
    during the second half of the rep.

    6. Dramatically increase your calories for three days

    You will never achieve a positive nitrogen balance with a low
    calorie diet. It takes raw materials - carbs, protein and fats - to
    build new muscle mass and support recovery. Increasing your
    calories by 50% (from 3,0000 to 4,500 per day, for instance)
    for three days can spur growth while adding little if any bodyfat.
    The key is to limit the increased calories to a designated three
    day period; you'll be able to stimulate growth by improving muscle
    sensitivity to insulin and by providing more carbs for glycogen
    storage. If you are in a overtrained state - and if you're not g
    aining any new muscle mass, this is probably the case - the
    additional calories will promote anabolism before fat storage is
    able to kick in. That's why you want to limit the 50% increase to
    a three day period. After that time, return to your typical intake
    of daily calories; you'll have stimulated new growth without
    adding unwanted fat.

    7. Rest

    Many bodybuilders are unable to pack on mass because they
    are always training and, therefore, always recovering from
    those grueling workouts. Taking a couple of days off can restore
    glycogen, increase anabolism and allow hormonal indexes
    such as testosterone and cortisol to return to optimal levels.

    8. Eat in the Middle of the Night

    Anabolism depends on an excess of calories. As you are well
    aware, bodybuilders eat four to six times per day to increase
    the absorption of nutrients and to provide a steady influx of
    carbs, protein and fat. Expanding on the four to six meals per
    day plan is to include a protein drink in the middle of the
    night that can encourage additional growth.

    9. Increase Strength Through Powerlifting

    Your muscles respond to training in three ways. When you
    train with high reps (more than 15), there is an increase in
    endurance with no substantive improvement in size or
    strength. The six to twelve rep range - the range that all big
    bodybuilders rely on - promotes an increase in both size
    and strength. Powerlifters generally stay with low reps, two
    to four per set, which supplements strength with slight
    variances in size. However, if you set aside one week of
    training to pile on the weights with low reps the subsequent
    improvement in strength will make you stronger when you
    return to the six to twelve rep routine. Here's the formula:
    More strength equals more tension on the muscle equals
    more growth.

    10. Supplement with the Big Three: Glutamine, Creatine
    and BCAA

    Glutamine is known as the immunity amino. If you are overly
    stressed from dieting or training, the immune system kicks
    in, releasing glutamine into the bloodstream. Having low
    levels of glutamine will inhibit muscle growth - that's
    why supplementing with glutamine is important.

    Creatine is associate with added power and the ability to
    produce more adenosine triphosphate (ATP) - the chemical
    fuel source for training and growth. Supplementing with
    creatine allows bodybuilders to raise creatine levels in the
    muscle - therefore enhancing strength and ATP - without the
    unwanted fat that you'd be saddled with by getting all your
    creatine exclusively from food.

    (BCAA)Branched chain amino acids act as a handy fuel source
    when glycogen stores are low. Adding BCAA to your
    nutritional program will increase your nitrogen balance while
    preventing the dreaded catabolic state that derives from
    overtraining or overdieting.

    This article was published in Flex Magazine, November
    1997 issue. To contact Chris Aceto, write to him at
    P.O. Box 557, Old Orchard Beach, Maine, 04064

  2. nice find. i don't think part 3 applies to 99% of us though.

  3. Thats a good article. My old man competed, and that was his basic layout for sure.

  4. I need to work on #7.
    12 hr shifts kick your a$$.


  5. Quote Originally Posted by jp17815 View Post
    I need to work on #7.
    12 hr shifts kick your a$$.

    I hear you, currently working 22 days straight on 12 hours shifts.
    Nutraplanet Representative
    PM me with any order questions and concerns

  6. Sh!t, I typically work 7 days a week, sometimes 2-4 months straight, physical labor. I do own a buisness though, so thats expected.


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