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2 Ways To Improve Muscle Growth
This is probably one of the most frequently asked questions on the internet - how do I grow in size.
A lot of people seem to be interested in different techniques and ways in which they can increase their overall muscle mass and develop aesthetically impressive bodies.
A lot of articles on the internet are piled with false information that aims to do nothing more but dig deep into your pockets and steal your hard earned money. And I am not just saying that, I was a victim of such a crime! Well not exactly a victim, I completely deliberately decided that it would be an interesting experiment if I gave 60 USD out of my pocket to a random fitness guru from the internet and see whether his/her program (not going to mention the individual's name) was legitimate or not. Surely enough, the information provided within the expensive eBook was full of inaccurate and false claims and facts that even a rookie would be able to spot. The diet plan was so vague and so badly made that it was impossible for anyone who is under this plan to get good results out of the whole thing.
I decided that it would be even more interesting if I extended my research and actually took a look at how many purchases their product has on a monthly basis - roughly 1200 people were purchasing this product. That is 1200 people who were cheated of their money and have spent even more as collateral for other products that were offered by the "fitness guru".
My point is, there are a lot of people who fall victims to these criminals (I do believe that this is the correct way to refer to them) so I decided that an appropriate course of action would be to share my personal 3 tips of how to improve your muscle growth and development.
The first thing that you really need to examine is yourself. And to be more exact, what is your body type? Your body type will determine what your workout regime, supplementation and diet would look like, meaning that without covering this step you are not going to see good aesthetic results in front of the mirror!
First things first! We need to discover what are the separate body types and what exactly are their differences.
Body Type 1: Ectomorph - also known as the skinny guys/girls. Long limbs (arms and legs), most often would be quite tall (roughly 180+ cm or 5ft 11in+), skinny joints (their wrists and ankles) and are with exceptionally powerful and high metabolic rates. They are the poor souls who struggle the most when it comes to muscle growth, they struggle with gaining any sort of weight to be honest due to their quick and powerful metabolism which doesn't allow for any calories to be stored as fat because it's quickly used by the organism. This may seem as a dream for most females out there and a nightmare for all of us who are devoted to be... healthy.
Ectomorph show signs of well developed slow-twitch muscle fibers - there are two main muscle fibers that construct your muscles they are known as fast-twitch (responsible for activities that are high in intensity and where the quick delivery of energy is required) and slow-twitch (responsible for long, grueling and endurance based challenges for the body where slow delivery of energy is required). Slow-twitch fibers do not grow (this, for example, is the main reason why we do not exhibit any impressive changes in size in muscle areas such as the abdomen or calves, because there are primarily slow-twitch fibers there instead of fast) and on the other hand fast-twitch fibers are the ones that grow in size.
A good example for a ectomorph would be a marathon runner or any other sport where there is a lot of endurance involved - take a look at football players (soccer players for all you Americans out there) they have an overall skinny structure.
An ectomorph's diet needs to consist of a stead flow of good macronutrients and micronutrients. They are at a higher catabolic rate (breaking down muscle) than anabolic rate (building muscle). What this means is that they must make sure that their diet is rich of carbohydrates so that it can keep up with the person's powerful metabolic rate. Protein has to be 1g per 1lbs of body weight as always and fats need to be a little bit higher than when compared to an endomorph or mesomorph.
When it comes to supplementation they need to aim for products that decrease catabolism and promote anabolism - whey protein, BCAA, creatine are good supplements to begin with. They will ensure that the individuals struggles less with catabolism during training sessions, early in the morning and late at night and ensure an increase anabolic rate.
Body Type 2: Endomorphs - these individuals sit on the other side of the spectrum, meaning that they have a weak and slow metabolism which means that they're bodies store high levels of body fat. Their muscle gaining capabilities are not hindered but they are facing the problem of an increased body fat storage due to their exceptionally slow metabolic rate. As a matter of fact they can usually develop impressive bodies if they put in the necessary work for that to happen.
Endomorphs really well well developed fast-twitch muscle fibers - what this means is that they are capable of using bursts of energy more productively and with higher performance than, for example, ectomorphs.
Something very important to remember is that body fat storage decreases hormone production in the body, meaning that the more stored fat the body has, the lower the testosterone and HGH production will be. Not to mention that it also hinders training performance and will hinder overall muscle development for the individual.
Their diet must be carefully organized so that there is a constant consumption of macronutrients but really well spread out so that no calories are stored as body fat. late at night is when the metabolism is at its slowest meaning that an endomorph representative needs to eliminate late night carbohydrate consumption and stick with just protein and fats (in moderation).
Supplementation would also involve anything that can boost performance and anabolism for the person - BCAA, Whey protein, Creatine, and L-Carnitine may be helpful as it helps metabolize stored body fat and use it as energy.
Body Type 3: Mesomorph - representatives of the so-called born athletes. They have a regulated metabolic rate (meaning that whether they gain fat will be fully determined by the quality of their diet) and will be influenced by the food they consume, they gain muscle relatively easy and lose fat relatively easy. In a way they are a combination of ectomorph and endomorph. They also show signs of incredibly powerful hormone production - insulin, HGH, Testosterone - which is the main reason for their exceptional growth in size.
It's pretty obvious that this muscle group has really well developed fast-twitch muscle fibers which is the main reason why they are capable of achieving such impressive muscle hypotrophy.
They just need to make sure that they are consuming enough protein and have a steady flow of macronutrients and micronutrients. When it comes to mesomorphs, pretty much whatever they do will result positively for them so their diet is not as important as for ectomorphs and endomorphs.
They can use their advantage and reap even more benefits from supplements. They want to aim for supplements that boos anabolism - BCAA, Whey protein, Creatine
What is your body type?
Your hormones are pretty much what control muscle development in the body. No matter how hard you work and how good and nutritious your diet is, without hormones you will NOT see any results.
There are 4 known hormones that play a key role in muscle growth - Testosterone, Growth hormone (GH), Insulin and Thyroid hormone. In order for you to grow in size you need to understand how can you stimulate the release of these hormones in your blood stream.
Testosterone - referred to as the 'king hormone' as it's the most powerful hormone in the body that will directly affect muscle hypotrophy. This is because testosterone is responsible for increasing protein synthesis. Muscle mass is determined by the rate of protein synthesis minus the rate of protein breakdown. (the higher protein synthesis is the more muscle mass the body is capable of gaining).
There are a lot of synthetical ways in which you can promote increased levels of testosterone such as the usage of anabolic steroid, but they also carry a lot of harmful effects for the body in general and I really DO NOT recommend the usage of such augmenting chemicals.
There are natural ways in which testosterone levels can be increased:
- Resting more between workouts
- Training with a rep range of 7-9
- Focusing primarily on resistance training (even when trying to lower body fat) this would usually involve using exercises such as deadlifts, squats, lunges, and others that really increase your heart rate and metabolic rate and allow you to lower body fat percentage
- Alcohol consumption limits testosterone production so eliminate it
- Cholesterol increases testosterone, but you need to be very careful and not overindulge on cholesterol rich foods!
- Maintaining a lean bodyweight (around 10-12 body fat percentage) this is exactly where endomorphs seem to be harmed to most as their body fat percentage is usually higher.
- Periodically elevating carbohydrate consumption at least once a week - consume 3 grams per 1 lbs of body weight once every week.
What is testosterone in more debt
Growth hormone (GH) - GH promotes muscle growth and cell reproduction as well as boost protein synthesis.
Natural ways to increase GH:
- Getting at least 8 hours worth of sleep - GH is produced the most when the body is at rest. This literally means that the more you sleep the more GH is produced in the body. However, if you do sleep more than 8 hours a day there is scientific evidence that oversleep leads to serious cardiovascular issues and increases the chances for diabetes. In other words aim for 8 hours worth of sleep and do not oversleep!
- Incorporating Hight Intensity Interval Training (HIIT) any form of exercising that will really increase your heart rate for a longer period.
- Niacin (Vitamin B3) helps increase GH production make sure that you increase B3 consumption.
- Surpress insulin levels. When insulin is pumped in the body there is no GH. Insulin is activated after the consumption of carbs, which means that you need to limit carbohydrate consumption late at night to reap the benefits of GH.
Insulin - this is the one hormone that can cause an equal amount of harm to the body as much as it can benefit it if not taken seriously. This means that has to be 'manipulated' accordingly. Released in excessive amounts at the wrong times, insulin, a hormone responsible for regulating carb and fat metabolism, may result in fat storages.
However, if used strategically it can result in an anabolic environment to elevate muscle growth and fat loss.
To increase insulin output, a high carbohydrate intake is required. The perfect time to consume more than your normal carb intake is before your workout and right after. You can take approximately 50 grams before and 60-70 grams after your workout of rapidly absorbed carbs. This is a period when your muscles will use them to fuel tough training and will more rapidly be transported, with proteins, to hungry and exhausted muscles.
The amount that I have given above is what I usually go for (I am weigh 190 lbs) so you may want to make sure that you scale them accordingly to your diet and your body weight.
What is insulin in more debt
Thyroid hormone - is usually responsible for the regulation of the body's metabolism. The thyroid hormones triiodothyronine (T3) and thyroxine (T4) also support protein synthesis and fat loss. When thyroid levels drop we experience a reduction in calorie burning, protein synthesis and metabolism.
Natural ways to increase thyroid levels:
- Consume foods rich in iodine such as eggs, cow's milk, saltwater fish, seaweed and shellfish.
- Incorporate periodic cheat days - to prevent your body from adjusting to constant lower calories eating, and to also trick your thyroid into up-regulating, which will result in a boost of your metabolic rate. You can have one of these cheat days every other week or twice a month.