Free One on One Phone Consultations & Why Are You Not Growing Muscle?

Growing muscle is really not complicated when you know what to do. It comes down to the following:

1) Having the right kind of diet. Without the proper fuel, your gains will be close to zero. And the more advanced you get, the more dialed in you have to be with your nutrition program. A good baseline diet to gain mass is to consume 1-1.5 grams of protein per pound of lean body mass, the same for carbs and .33 x lean body mass in grams of good fats per day. Take that, split it into 5-6 meals a day, and that will get you started. After a month, you can start playing with caloric cycling (doing 5 days of higher calories (lean body weight x 15) and 2 days of lower (lean body weight x 12)) in order to maximize muscle gains and minimize fat gains. And on top of that, you will also adjust carbohydrates based on your body type. Hardgainers need more carbohydrates than endomorphs for example.

2) Having the right kind of bodybuilding training plan. This plan needs to be periodized. Periodization is a training method that changes the workout variables of sets, repetitions, rest in between sets, and exercises used in an orderly manner that will produce the best gains in muscle mass and strength. [Read more…]

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