Tuesday, October 26, 2010

All you need to know about growing muscles


Growing muscles isn't rocket science it's a simple process performed by your body naturally all you have to do is supply the right food and training. This will quickly guide you on how your muscles grow and what they need to allow quick fast growth.


First and foremost PROTEIN! As most everyone would know protein is the key supplement to muscle growth. Quick overview of what role protein has in muscle growth is as follows...

A Human Muscle:

Consists of..: 70% Water & 22% Protein (in the form of millions of strands, Actin & Myosin

For a muscle to grow it must experience stress and tension and thereby breaking strands of muscle, in order to repair the muscle protein must be consumed so the      body can use it to repair the strands and also lay down more strands to better prepare the muscle.

There you have it, muscle growth simple! Looking for more? Here's a couple recommended sights for more information...

                http://www.tutorvista.com/biology/human-muscle-parts
                http://www.bigmusclesfast.com/how-muscle-contraction.html

Protein can be consumed in an enormously various range of food products out there today, as to which protein supplement is best? Well the better quality the supplement looks the more sure your getting a viable protein source, but the advantage from one supplement from another would be minimal in most cases.
My advice is stick to real food, stay natural. As a general observation most of you viewing this blog are looking for a natural buff build not looking to build like an ox, if you are aspiring to stretch your tank tops than I recommend eating natural protein sources and when you're not eating those shovel in any supplement you can find.

            Easy Protein, Naturally 

Lean Red meat, Fish, Eggs, Chicken: These are all easy key ingredients for a meal.
                        
Add any of these along with your key protein source and you have a simple meal. 

Kidney Beans, Low Fat Dairy (milk, cheese etc.), Spinach (Eat as much as you want), Broccoli.

                        For those plant lovers out there.   ;-)

Noodles, Oat Bran, Rice, Spaghetti, Tofu;          
    
Some of the vegetarian alternatives are also high in carbohydrates so planning when to eat what is a must.

For more information on what foods are high in protein and how much protein is in what check out these links...

                http://www.fatfreekitchen.com/nutrition/high-protein-foods.html
                http://build-muscle-gain-weight.com/muscle-building-high-protein-foods.html

You now surely understand the process involved on how you're muscles repair themselves after training them, but the equation to successful muscle growth is incomplete. 

            Training + Supplemented Muscles = Tired Muscles!

Resting your muscles is the next most important contribution to quick muscle growth! Give your muscles plenty of rest and protein between training sessions will keep you growing. It isn't smart to train a particular muscle group over any consecutive days, I recommend at least 48-72 hours of rest. Here's a simple example in a heavy routine...

            Mon      -Train muscle group 1
            Tue       - Train muscle group 2
            Wed     - Train muscle group 3
            Thur      - Rest
            Fri         - Train muscle group 1
            Sat        - Train muscle group 2
            Sun       - Rest

            Training + Supplemented Muscles + REST = Growing Muscles!!

That's it, you now have all the basic information needed to understand how your muscle's grow and how you need to look after them.

Easy Muscle Building Tips by Phil.


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