Tag Archives: muscle growth

21 Days To Pounds Of New Muscle

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For the next 21 days, to rapidly pack on muscle mass, you will cycle your calories to cause a surge in muscle growth.

The diet for the next 21 days will be broken up into a two distinct phases. the first phase/week will be low calories and the next phase/two weeks will be high calories. For example, if your daily caloric need is 3,100 then you will cycle your calories and consume the first week under that number and the next two weeks over that number. For the low calorie phase, you will decrease carbohydrates and on the high calorie phase, increase both complex carbohydrate and protein (your fat intake should remain about the same on both phases).
A good rule of thumb is to consume at least 5 meals per day and add 2 calories to every pound of body weight for the high calorie phase while reducing 2 calories per pound of body weight on low calorie days. These calories would then be spread over the 5 meals.  For example, if you were a 200 lbs bodybuilder who’s caloric needs are 3,100 calories, on low calorie phase you would consume 2,700 calories (400 calories less than caloric needs) and on the high calorie phase, you would consume 3,500 calories (400 calories over caloric needs)

The carbohydrates on the low calorie phase should be mostly romaine lettuce, celery, cucumbers, radishes, mushrooms, peppers and other variety of vegetables. Avoid rice, bread, pasta, cereals and sweets.

On the high calorie phase, increase consumption of complex carbohydrates such as rolled oats, sweet potatoes, grains, legumes and low- glycemic fruit. You will also increase protein by added an ounce or two more to each meal. Another approach is to throw in an additional snack. Protein  powder, like our Amino Influx, is a perfect solution to adding the extra protein the muscles need to grow.

This approach will shock your system and force new levels of muscle growth.

www.jbtlabs.com

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The Best Mass Building Exercises

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The following is a list of some of the better mass building exercises for legs, back, chest and shoulders. These compound movements not only add muscle mass, but increase strength as well. They should be your bodybuilding foundation.

These exercises are listed, in order, starting with the very best. Incorporate these exercises into your workout routine and maximize muscle growth.

 

 

 

 

 

 

 

 Legs:

Squats
Leg press
Hack Squats
Lunges (with barbell or dumbbells)
Stiff-leg deadlifts
Leg curls

 


Back:

Deadlifts
Bent over barbell rows (or T-Bar rows)
Pull-ups  (or Chin-ups)
One-arm dumbbell row
Pulldowns (to the collar bone)
Shrugs (Dumbbells or barbell)

 

 

Chest:

*Incline barbell press
* Incline dumbbell press
Flat bench barbell press
Flat bench dumbbell press
Weighted dips

* (Don’t incline the bench higher than 45 degrees.  The majority of the stress switches from the upper pecs to the shoulders)

 

 

 

 

 

 

Shoulders:

Seated barbell military press
Standing dumbbell military press
Dumbbell side lateral raises
Bent-over dumbbell raises

 

 

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How Important Is The “Negative” In Weight Lifting?

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Should you focus on the negative or eccentric portion of an exercise? Well, to build the body thicker and stronger, heavier weights are required.  This causes muscle hypertrophy or muscle mass to occur. Heavy training causes little tears in the muscle that are then rebuilt bigger and stronger. Essentially, exposing you body to stress it is not accustomed to will force it to grow. With a spotter and focusing on the eccentric portion, you can load the bar with weight beyond your usual limit. That’s because your muscles are 120% stronger in the eccentric portion of an exercise. Focus on slowly lowering the bar for a couple of reps. Take 4-6 seconds to lower the weight and have a spotter help you back to the starting position. This will boost muscle growth and strength.
That being said, excessive use of negative or eccentric contraction training, can cause too much damage to the muscles and progress will halt. In fact, the intensity involved and the trauma this style of lifting causes can actually lower testosterone if overused. Not the ideal scenario if your goal is muscle mass. The goal is to give your muscles ample time to recover so they will become thicker. By performing this technique only twice per week, it will have a positive outcome on your strength and muscle mass while avoiding a drop in your anabolic hormone levels.

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The Importance of Growth Hormone

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Growth hormone (GH) is produced by the pituitary gland, which gets its signals straight from the brain.  Your body releases GH every 3 to 4 hours. Your largest release of GH is after you fall into REM (rapid eye movement). This deep stage of sleep is where dreams generally occur.
GH is almost immediately converted by the liver into the powerful growth-promoting hormone IGF-1 (insulin-like-growth-factor-1). IGF-1 binds to the IGF receptors within the cells. It is a highly anabolic and anti-catabolic compound. IGF-1 is the channel through which other hormones and anabolic agents must pass before they can achieve their positive effect on muscle tissue.
For that reason, GH is beneficial for:

  • Increasing bone density
  • Increasing muscle mass
  • Decreasing body fat
  • Increasing exercise capacity
  • Increasing protein synthesis, aiding in muscle recovery and repair

If you want to naturally increase GH release, there are a few things you can do.

1)      Perform at least ten minutes of intense exercise every day.

2)      Get a good night’s sleep.

3)      Increase protein intake.  Frequent intake of protein has a direct effect on an elevated release of GH.

4)      Eat your fruit and veggies. These foods increase the potassium to sodium ratio. This in turn, increases intracellular hydration, which increases GH release.

 

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5 Steps to More Mass at Any Age

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5 Stеps to Buіldіng Muscle Mass at Any Age

Musсlе growth rеquireѕ onlу twо thіngѕ: Anabolіс ѕtimuluѕ thrоugh exеrсіѕing аt the gуm оr at hоme, and еatіng nutrіtiоus foods. Anyone at any agе can pack on more muscle mass.

Of cоurѕе, аs уou agе, your bоdy undergоs chаnges that makе it tougher to buіld muѕcle. Rеductіon оf testоstеrоne and growth hоrmоnes аre goоd еxаmрlеs of why. Also, inјury is mоrе еаѕilу inсurrеd. But dеsрitе the сhаllenges,  you cаn eaѕіly build muѕclе at any age.

Follow these fivе ѕteрѕ and “build” a new you.

Muѕcle Buіlding Step 1

When we are younger, training for mass and strength is important for athleticism and aesthetics.  As we age, working out for muscle mass prevents bоne loѕѕ, аnd minіmіzе thе chаnсes оf cardіovasсulаr рrоblemѕ. Mаxіmize this by utilizіng hіgh-intenѕіty trаining (HIT) techniqueѕ. HIT іѕ brіef but intenѕе, аnd allоwѕ adequate tіme fоr thе musclеs to reсоver. Perfоrm onlу one оr two setѕ during еach workout if you are new to bodybuilding.  Slоwly and prоgressivelу іncrеaѕe thе intenѕity аѕ уоu becоmе ѕtrоngеr. The key to continual growth is to continually сhаllеnge уour bоdy.

Muѕcle Buildіng Stеp 2

Bеfore уou bеgіn going heavy, warm up the target muscle group. This іncrеаѕеs blоod flоw tо thе muscle.  Theѕe light warm uр sets are оften rеferrеd tо аs “occlusion wаrm ups” bесausе thеy sіgnifіcantly іnсrеаѕe the flоw of blоod tо the musсles, еnsurіng that the muѕсlеѕ gеt the nutriеnts аnd оxygen that they nееd tо grоw.

Musclе Building Step 3

Whеn buildіng musсleѕ, especially over 50, lіmit уоur weіght-traіning wоrkоuts to no morе thаn 40-minutes to onе hоur.  Thіs is the рoіnt where cortіѕol, the stress hоrmone, реakѕ оut. Cоrtіѕol, whіch оcсurѕ naturаlly, is responѕible fоr muѕсle brеakdоwn. To cоntіnuе еxеrсіѕіng lоngеr thаn аn hour wіll dеfеat thе purpоse оf your goal.

Muѕсlе Buildіng Step 4

Sсhеdule yоur eаtіng tо corrеspоnd wіth tіmеѕ you workout. As a younger bodybuilder, you still need to plan out what you eat in order to look and perform your best. Yes, the under 20 yrs crowd can almost eat what they want, but to be big, ripped and healthy takes careful planning and lots of clean food.  As уоu gеt оlder, yоur metаbоliѕm slows down and your body has an easier time storing fаt. If уоu timе уour еаting right, your body will utіlіze more of what you eat for rеpairing damaged  musсlе tiѕѕuе. Eating 1 hour prior to lifting and immediately afterward are crucial times for any bodybuilder.   The one meal many bodybuilder miss, is 1 hour after your post workout shake.  This meal will further your muscle growth. The meal should contain protein, carbohydrates and healthy fat.  Some expеrtѕ reсоmmеnd at least 25 grаmѕ оf рroteіn, 100 gramѕ of сarbohуdrateѕ, аnd аbout 30 grаms оf hеalthy fаtѕ. The healthу fаts аrе gооd fоr the hеаrt аnd сan hеlp yоur bodу tо lоwеr сholeѕtеrol.

Muѕcle Building Stер 5

Whether yоu’re young or older,  you need supplements to help build  more muѕсlе and recover faster.  Suррlementѕ are an imроrtant aid to include in уоur diet. Two effеctive bodybuilding ѕupрlements are our JBT LABS Anabolic FX  and Amino Influx.  If yоu takе Anabolic FX 30-minutes prior to training and Amino Influx post training, you cаn maximize muѕсlе реrfоrmanсе аnd recovеry.

Follow these 5 steps and gain a new, thick level of muscle mass.

www.jbtlabs.com

 

 

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