With all of the hype and misinformation stemming from muscle magazines and supplement companies who are just trying to profit on their supplements, I couldn’t wait to write this article so I can share with you the secrets that worked for many of my athletes that includes men and women.
Since I’m on the subject of women, I want to clear up any misconceptions that some women have that are reading this article that fear that resistance training will make them too bulky and muscular. For women that are trying to put on lean muscle do not fear getting to muscular, because not only will lean muscle create a better shape and physique, but it will also aid you in ridding body fat. The fear that many women have of getting too muscular is one of the biggest misconceptions that runs prevalent over many years.
Although there are slight variations for women on how to build muscle, for the most part the exercises and exercise plans are very similar muscle.
I would not suggest eating more and the prescribed amount. Although someone heavier would seemingly need more protein then this is where is getting an extra meal or two would be more efficient than trying to eat too much protein in 1 sitting.
A man should eat 0.75g – 1.50g of protein per lb. of body weight (40 -45 g of protein per meal).
A woman should eat 0.25- 1.00 of protein per lb. of body weight (20-25 g of protein per meal).
I think it’s common knowledge that you cannot build muscle without resistance training, however there are a few elements of resistance training that I think are important to know. There are 2 types of muscle fibers.
1. Fast twitch (Strength and Mass)
Fast twitch muscle fibers are generally responsible for power, mass and strength and has less endurance. A perfect example of an athlete who primarily trains fast twitch muscle fibers are found in power lifters and many bodybuilders. However with body builders and with many aesthetic athletes who rely on well balanced physiques, it would be foolish for them to just to train fast twitch muscle fibers without training slow twitch muscle fibers because training them both makes for a well-balanced physique.
2. Slow twitch muscle fiber (Endurance)
Slow twitch muscle fibers are responsible for endurance, however are not as capable of handling strength and power. Slow twitch muscle fibers are more prominent in parts of body such as, the calves and abdominal muscles. A perfect example of someone who primarily trains slow twitch muscle fibers are found in endurance athletes such as marathon runners and triathletes.
Slow twitch muscle generally has a longer, sleeker and more athletic look as opposed to fast twitch muscle.
Depending on the genetics of the person, some people naturally have more slow twitch muscle than fast twitch muscle fiber on different parts of the body as others.
Because one is responsible for endurance and the other is responsible for strength, power and mass, it’s important to train both of them equally so that you have well balance look, including a combination of strength and endurance.
Although I’m a firm believer that there is way too much hype out there about the benefits of supplementation, there are a few muscle building supplements that will aid you in how to build muscle in a more efficient time.
When taking Creatine always remember to stay with a reputable company. There is generally a loading time of 5 to 7 days of higher doses of 0.3 g/kg body-weight then dropping down to 5 g per day. Although it’s OK for women to take Creatine, I personally do not recommend it.
Branch Chain Amino Acids (BCAA)
Branch Chain Amino acids will aid in muscle recovery and help rebuild muscle that has been torn down from resistance training workouts. Branch Chain Amino acids should be taken a half an hour to an hour after resistance training.
Although Glutamine is considered a non-essential amino acid, don’t let it fool you, many people undermine the benefits of glutamine and the benefits. Glutamine supplementation promotes nitrogen retention and helps prevent muscle loss.
Because of the decreased ratio of testosterone to cortisol (a stress hormone that can catabolize muscle) glutamine can inhibit catabolization by maintaining concentrations of glutamine after a workout along with your branch chain amino acids.
One of the key elements in how to build muscle is to feed the so that you are not in a calorie deficit. Doing so may cause your body to feed on muscle in an effort to get more protein. Always eat between 5-8 small meals per day unless you are a hard gainer. If you are a hard gainer (thin) then read my article on how to build muscle for hard gainers.
Get plenty of rest
Most people believe that building muscle is done in the gym or with resistance training, however resistance training is only the beginning, the rest of the work is done by proper nutrition and plenty of rest.