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Are you growing enough muscle?

Key points explained

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Everyone seems to be wondering if they are growing enough muscle for their overall size and frame. The question is what can help one pack on more muscle and size? This article will cover the fundamental points that need to be addressed and implemented to ensure you are constantly increasing muscle mass...

Calories: Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger. Your body requires a certain number of calories to maintain your current weight. You need to ensure you are eating right and the correct amount of macros suited to your body weight and BMI for effective growth. You need to ensure you are eating throughout the clock to keep muscles full and in an anabolic state.

The Correct Foods: If you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle. The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat. A good ratio of muscle growth is around 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

Eating Enough: When you eat is just as important as what you eat. The days of eating “three square meals” seem to be behind us. Eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight.

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks

Water: Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to re-hydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a big problem and can effect your training overall. Here are some signs of dehydration you should look out for:

  • · Feeling thirsty
  • · Fatigue. Feeling tired for no apparent reason.
  • · Dry mouth and possible sore throat
  • · Headache
  • · Loss of appetite
  • · Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. Or just have your LA Muscle Shaker in handy and constantly full.

The Workout Routine: Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

A good workout routine needs the following:

1. Training days arranged to allow for adequate rest

2. Muscle groups arranged so overtraining does not occur

3. Muscle groups arranged so that each muscle can be worked to maximum effect

4. A good selection of compound and isolation exercises

5. Good warm up and cool down

Varying Your Workout: Building muscle is simply the process of the body reacting to increased stress. You put stress on your muscles in the gym, and they grow bigger to cope with the stress. The body is very quick to adapt to any changes, this includes your workout. Once your body adapts to your workout routine, it will not see the need to build more muscle or get stronger. You have to change. As a general rule you should change your workout when you stop getting stronger or heavier, or after about 8-10 weeks. If you’ve been doing your workout for 12 weeks and you’re still growing, don’t change it, everyone is different – if you’re still growing, stick to it.

Progress: Progression builds muscle, without it you won’t grow. Progression is the constant increase of weight, stress and intensity required to tell your body that it needs to grow more muscle. You should aim to improve at least one aspect of your workout every week. It could be increasing the weight, it could be your increase the reps, but it has to be something. This is where a training log becomes so important. Before every workout you should look back at what you did the previous week, exact weights and reps. Choose the areas you want to improve, and get in the gym and do it.

Supplements: Supplements will help pack on more muscle quicker and compliment your training and nutrition nicely. The following LA Muscle supplements have been designed to help pack on more muscle size and strength.

Norateen Heavyweight II

LA Whey Protein - Remember without protein your muscles will not grow.

Norateen Extreme

Norateen Gold

Explosive Creatine

Nuclear Creatine

Testo 250

Testosterone Booster II

7x Mr Uk Nav 'The Sword'


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