Muscle Builder
Why the Best Muscle Builders are Already at Your Fingertips
If you’re looking for the best muscle builder in the form of some supplement, stop right now. You haven’t found it yet because it does not exist! Just like with weight loss, learning an instrument, doing well at school, and a million other endeavors, there is no magic bullet to building muscle. However, there are things you can do to bring on fast, drastic muscle gains in record time. You’ve got to be willing to put in the work, though.
Read on to learn about the three things you probably already have at your disposal that are absolutely key to building muscle. These are the elements of your program that WILL make all the difference. To put things into perspective, the biggest, strongest guys will usually tell you that these three, simple things account for 95% of your progress, with pills and powders making up a measly 5%, if that.
1. Food!
It cannot be said enough that food, especially the right foods eaten in the right combinations at the right times, is the absolute best muscle builder on the planet. Nothing comes close to nutrition for building muscle mass fast, not even anabolic steroids. It is a simple matter of thermodynamics. You cannot build muscle without a surplus of calories, that is, without taking in more energy than you consume. Your body needs this surplus of energy so that once it’s done satisfying its basic energy needs, it can use the excess to produce new muscle tissue. All the bodybuilding drugs in the world wouldn’t even get you big if you weren’t eating enough.
If you’re still not convinced of how important food is for building muscular size and strength, check out this example. There was once a study done on bodybuilders, powerlifters, and sumo wrestlers to see who had the most muscle mass. Given how lean and muscular bodybuilders appear, you would think they would be the obvious winner, but it turns out the sumo wrestlers had the most muscle BY FAR. They don’t even lift weights in their training!
The reason they were able to gain so much muscle mass is that they ate like there was no tomorrow. Of course this doesn’t mean you should eat and get fat like a sumo, but this case illustrates the point that food is the most anabolic substance on the planet. If your nutrition was perfect but your training was lackluster, you would gain more than someone who trained like an animal but made no effort to eat to grow!
What foods are the best muscle builders? This is a topic of intense debate in the weight lifting world, but there are a few commonalities among successful nutrition programs. The first is protein – you need to get anywhere from 1.5 to 2 grams of protein per pound of bodyweight, every single day. Don’t count the tiny amounts in bread and grains, either. This means a 200 pound guy would need 300 to 400 grams of protein every day to grow optimally! Think about how much food this is, and you’ll start to understand the discipline involved in building muscle.
After protein, you need to make sure you’re eating enough carbs and fats, but not too much of either. You need tons of protein, but protein lone cannot provide the calories you need to grow. A good rule of thumb is to eat carbs in the morning and around your training time, and to eat just fats and protein at all other times. ALL meals should contain a large portion of lean protein, of course. Eating protein every 2-3 hours keeps your body in a positive nitrogen balance, a state in which there are always available amino acids to build new muscle tissue.
2. Intense Training
Surely you didn’t forget about the gym – training is most people’s favorite part of building muscle! But still, most guys don’t seem to understand that intense training is the second best muscle builder out there. If you look at what the biggest, strongest guys do in the gym, you’ll see that they train brutally hard on a level that most common gym rats can’t even comprehend. You’ll have to set yourself apart from the pack if you really want to pack on the beef.
You could say that training technically does not build muscle mass, and you’d be exactly right. You actually break down muscle in the gym by using it for extremely hard work. Have you ever done a super-hard set to muscular failure? What’s actually occurring on the molecular level when you train that hard is tiny little micro-tears in your muscle fibers. The idea is to cause enough of these to happen (without injury, of course) that your body has a huge reason to build them up BIGGER and STRONGER than they were before.
There are many schools of thought on which training method is the best muscle builder, but really you just need to get stronger. Whether you train with an upper-lower-body split, or use a one-muscle-per-day split does not really matter. There are tons of different ways to organize your training, and the one you pick should be the one that allows you to make the quickest strength gains. Anything else is just slowing your progress down more than necessary.
Also, make sure you’re picking the right exercises on which to get strong. Getting a big bench press is great, and it will give you bigger pecs, shoulders, and triceps, but that’s only a small part of your body. Give just as much, if not more attention to squats and deadlifts. These two exercises use the vast majority of the muscles in your body and allow you to move way heavier weight than any other move. Get strong at these to really set yourself apart from the lazy gym-goers who are never going to gain a thing.
3. Sleep
If you optimize your bodybuilding nutrition and training, you’ll be on the right track, for sure, but you’ll have to optimize your recovery to make the quickest gains possible. This is why sleep is also another muscle builder you can’t do without. If your lifestyle is currently one in which you only sleep 4-5 hours per night, you’ll have to make a choice. Sacrifice some of time-consuming things you do now, or make less-then-optimal progress. It’s a tough choice, and sleep is the reason many bodybuilders, even big ones, aren’t as big as they could be. You’ll have to decide what’s best for you.
Part of the reason sleep is so important is that you simply can’t have the best training sessions possible when you’re tired. I can ALWAYS tell the difference in my strength and energy levels from how much sleep I get. 7-8 hours per night, and I’m always ready to go. When I’m sleeping that much, I can train at a high level pretty much every day without getting run down. Of course, more training means more of an impetus for my body to put on muscle mass, and so I grow more quickly. If I can only manage 4-5 hours of sleep because of school, family, whatever, I have to train less often, and killer sessions are fewer and farther between.
Another reason sleep is so important is that the state your body is in when you sleep is more anabolic (muscle-building) than any other time of the day. It is the prime time for your body to rest, recuperate, and actually build new muscle tissue. If you feel yourself getting more tired as you start training harder, it’s for good reason! Your body needs to rest more because the training is telling it, “it’s time to get big!”
Make Fast Progress with Proven Muscle-Building System
You might know what the best muscle builders are, but you’ll never make optimal progress without a comprehensive, proven system for your training, nutrition, supplementation, and other recovery techniques. These things have to work synergistically for you to gain muscle as quickly as possible.
To find out how to do this, head on over to IntelligentMuscleBuildling.com to find the best, most helpful expert advice on training, nutrition, and supplementation. There you will find all you need to know to get as big and strong as you want.
About the Author
NATURAL MUSCLE BUILDER
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