My need to build muscle and Why you should have the same need?

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I need to build muscle. I love it. I think about it. I train for it. I eat for it. I wanted to write about a few things I have found to help build muscle and build muscle fast!



Here are the principles that made my need to build muscle a reality:

1. Keep it constantly varied and heavy. Heavy is a relative term based on each person but in order to build muscle fast you need lift heavy with lower reps. You also need to keep it interesting hence why you should change up what you do EVERY week in a few ways.

2. Keep you workouts SHORT and EXPLOSIVE most of the time. The longer we workout the more we can increase the bodies hormonal response that works against muscle growth. We don’t want that! You’re reading this because you need to build muscle, not waste it. Tim Ferris gained 34lbs of muscle in 4 weeks with short workouts. The science is there and it works. In the spirit of keeping it varied, once or twice a week, do your reps on one or two compound exercises (like bench and squats) much slower by counting as you move 5 seconds up, 5 seconds down, this creates a constant load state.

3. Workout your entire body in each workout and do no more than 4 or 5 compound exercises (squats, deadlift, bench, cleans, jerks, etc.). Again, keep it less than 30 minutes each time. This will produce a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Eat protein. A lot of it. Somewhere between 1 and 2 grams of protein per pound of your current body weight. I have to use a protein supplement to get enough.

5. Use supplements that have been established to work and will help you in your need to build muscle. Again, protein as well as creatin have great science behind them. I also use at least 5 grams a day of quality fish oil and supplements that keep my estrogen lower and my testosterone higher. Lastly, prohormones, for those that are willing to explore hormonal manipulation and optimization are always a choice.

6. Learn how to eat to maximize your body’s hormonal responses. We live in a world full of environmental estrogen. You need to combat that with diet and supplements. Grass fed beef, organic fruit and veggies, and lose the grains and all processed foods. Eat what the earth naturally produces for food in its natural state. Cooking it does not count as processing. If it has to be processed beyond cooking in order to be safely consumed it’s not food.

Now get to work and don’t ever give up on your need to build muscle!

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