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Bodybuilding is an individual effort that requires each person their own dedication, discipline, and determination to train by themselves at any time and place!
Each person is responsible for their own actions, such as the choice of what foods to eat or not, what supplements to take and what degree of consistency a person will dedicate to training.
I’ve been doing training for many years and in the process have created guidelines that are suitable for anyone no matter what stage of training they’re in.Although each of us differs in training and body-type, there is some commonality that will help anyone achieve his or her physique goals.
Hypertrophy Tip #1: Compound Movements
- military, leg, or bench presses
- upright rows
- stiff deadlifts
- and many more compound movements.
Isolation and machine training can also help if done correctly with these compound exercises.
Hypertrophy Tip #2: Intense but Brief Training
Intense weight training is the right way to build muscle but it should be done briefly so that the muscle will not be over trained.
The training should be completed within an hour or less to give muscle enough time to recover.
Hypertrophy Tip #3: Train and Rest
When you do the training for two consecutive days, take the whole third day off to rest a specific muscle group.
This routine will give you the best hypertrophy results!
The muscle grows at the gym but it grows more when you rest!
Hypertrophy Tip #4: Protein for the Muscle
Muscles need protein to rebuild and repair the broken-down muscle tissue.
It is essential to eat foods rich in protein!Weight/mass gain may not happen if the daily protein intake is not met.
1 gram of protein for each pound of body weight is usually enough for trainees but for professional bodybuilders, they consume a daily 1.5 to 2 grams per pound of body weight for faster gains!
The protein intake should be proportioned to 5 to 7 daily meals so the body will have available amino acids throughout the day.
Among the sources of protein are:
- red meat
- cottage cheese
- and whey.
Hypertrophy Tip #5: Post Workout Nutrition
To help the muscle grow stronger and larger, take this opportunity to give the body what it wants!
For protein rich, post workout nutrition,
Prepare a shake that contains:
- 30 to 50 grams of protein
- 60 to 100 grams of carbohydrates.
The primary protein source for the post workout is whey; it is not only high in protein, it is also the kind of protein that is easy to absorb.The carbohydrates should also be easy to absorb so that it has a direct effect on the insulin level of the body.
Insulin is the key factor in bringing carbohydrates and amino acid to the cells of the muscle.
For fast-acting carbohydrates, the best source is the dextrose or the maltodextrin powder.
You can mix it with whey for a good tasting shake!
The body is going to require more protein eventually, so after an hour or two prepare a meal with protein and carbohydrates.
Having an immediate post workout shake will help the muscle grow even more!
Hypertrophy Tip #6: The Right Supplements
To create progress in your workout and nutrition, supplements may help you in one way or another.
There are 3 supplements that can be useful and must be included in your nutrition plan.
The first one is the protein powder.
Whey is the best source of protein; it is not only good as post workout nutrition but also as supplements for the muscle building.
Take it before bedtime or at any time in between regular meals.
The second supplement is creatine.
Its benefits and efficiency has been scientifically proven.
Using it can increase strength, nitrogen retention, cell development, and lactic acid buffering.
The third supplement is the glutamine.
More glutamine can:
- enhance immunity and resistance
- add storage of glycogen
- produce more glutathione for antioxidants of the body
- improves gut health
- cell development
- and release of natural growth hormone.
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