4 Simple Steps to Help Build Pure Muscle

Everyone has different opinions on how to build muscle. If you are one of many that are frustrated with your progress in the gym, then I have 4 simple steps to help you build pure muscle effectively.

A lot of people don’t utilize all of these steps properly. If you want to build a lean and muscular physique, you must follow these essential steps.

Get ready to learn the 4 simple steps to building muscle quickly without any drugs or useless supplements.

Plan on lifting weights at least 4 times per week. Your goal is to use resistance training to stimulate your muscles, which results in muscle growth. Your muscles will grow outside the gym with proper nutrition and rest. You should allow 72 hours for each body part to rest before working them again. As a general rule I would suggest working upper body and lower body twice per week. For example, a Mon. (upper) Tues. (lower) Thurs. (upper) Fri. (lower) split.

Concentrate on eating 5-7 balanced meals a day from protein, carbohydrates and fats. If your goal is to build muscle, 35% of your food consumption should be from protein, 45% from carbohydrates and 20% from fat. Make sure that at least 4-5 of those meals are from whole food sources and no more than 2-3 from whey protein shakes or liquid meal replacements.

Focus on stretching for half of the time spent lifting weights. This does not mean that you spend half your time at the gym stretching, but if you lift for one hour then plan on spending half an hour in that day or evening stretching your stressed body parts. One of the biggest mistakes that people make is neglecting to stretch. When training your muscles the tissue shortens as it is broken down, becoming  slower and more injury prone. Stretching helps to restore normal  length to the muscles allowing them to contract quicker and more explosively than the previous workout. As a general rule of thumb- if you spend 4 hours a week in the gym, then plan on spending 2 hours during the week stretching your muscles. Stretching is crucial for muscle growth!

Stay away from supplements that have not been around for at least three years. Most supplements that have been around longer than three years have had enough research support and customer satisfaction to survive. If you stick to this rule you will see only a small portion of supplements still existing. These are a few that you should not go without: multi-vitamin, fish oil capsules, creatine and whey protein powder. These products will give you a great foundation for health, strength and pure muscle mass.

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Pure Muscle Gainer Post Workout Supplement Stack

Everyone wants to know the secret to gaining pure muscle mass. The truth is all of your muscle growth occurs outside of the weight room. People spend hours in the gym thinking that they will add muscle just because they put in their time. The trick is to add these supplements post work-out with a clean diet for improved recovery and enhanced muscle growth.

  

Whey Protein: This should be a staple in everyone’s supplement arsenal. Whey Protein breaks down quickly upon ingestion, pushing its amino acids into the bloodstream to reach your muscles, blasting them into an anabolic state.

WHEY ISOLATE & HYDROLYSATE

Take 30-40 grams immediately after training. Your best choices are whey protein hydrolysates (broken down into smaller fragments for quicker absorption) or whey protein isolates.

Creatine: Creatine is one supplement that has been under the microscope for years, due to its direct link to increasing pure muscle mass, strength and power. It has been shown to help protein synthesis and slow protein breakdown, because it pulls water into the muscle cells creating an anabolic atmosphere for muscle growth.

Take 3-5 grams of your choice of creatine (creatine monohydrate is proven and easier on the wallet) with your post workout shake immediately after training.

BCAA’s: BCAA’s are the main amino acids leucine, isoleucine and valine. Branched chain amino acids (bcaa’s) have many benefits. They include muscle growth, reducing delayed –onset muscle soreness, increased energy and blunting cortisol (a catabolic hormone). Your cortisol levels rise after intense physical exercise, which inhibits testosterone and leads to muscle breakdown.

Take 5-10 grams of BCAA’s immediately after training with your post work-out shake.

Carb Powder: Certain carb powders absorb very quickly, which makes them an ideal post workout carb choice. Carb powders can quickly elevate insulin levels and replace glycogen in broken down muscle. Since insulin is very anabolic, carb powders can be a strong muscle gainer as well as promote recovery when taken after workouts.

Take 40-80 grams of carb powder with your post workout shake immediately after training.

If you are serious about packing on muscle mass, then try adding this post workout supplement stack to your weight lifting program. Remember, your muscles grow outside of the gym, so stay dedicated and consistent and you will see results.

5 Weight Training Tips For Pure Muscle Growth

       Most people are not taught or shown the proper way to weight train. I see guys everyday who don't know the first thing about proper technique.They see guys walking around built of pure muscle, become inspired and automatically think that if they throw a few weights around that they will look like that in no time. This is so far from the truth. I have put together a list of 5 tips that are important for weight training success.

 EDUCATION:  First, you need to ask yourself how much you really know about weight training. If the answer is “not much”, then you should look into a personal trainer or read some books to gain sufficient knowledge about building muscle.

             SET REALISTIC GOALS:  Second, you must decide why you are lifting weights. Are you trying to put on 30 pounds of pure muscle? Are you trying to build a little muscle and shed fat? These are things that you must ask yourself before you start your program. If you decide you want to gain 30 pounds in 6 months, then plan on gaining 5 pounds a month. Once you decide what you want out of weight training, and you have a clear thought process of where you want to be, your goals will seem obtainable.

           COMMITMENT and CONSISTENCY:   You must be committed to your goals 100%, or else you will fail to reach them. Research a weight training program that best fits your goals and what you are trying to accomplish. Once you find a program you need to stick with it! It will take time to see results, but it will be worth every drop of sweat. Consistency plays a huge role in reaching weight training goals (this is where the muscle is built). If you take a day of here and a day of there you are slowing your results, which will not allow you to reach your goals in the time allotted.

             PROPER TECHNIQUE:  Weight training technique is the single most important piece to building muscle. If you are not a doctor you are not going to perform surgery on yourself right? If you do not know a lot about weight training do not try to teach yourself proper technique. You will be cheating your body of pure muscle that you worked hard for, and most importantly, you will greatly increase your chances of injury. So do yourself a favor and check your ego at the door and get the proper guidance needed.

             ADVANCEMENT:  Approach your weight training goals in sections. You don’t have to achieve everything in two weeks. For example, you want to add 30 pounds to your bench press. This will not happen overnight. Try gaining 2 ½-5 pounds per week over a 6 month period (very achievable). I also recommend keeping a log book to track your reps and weight. This will easily allow you to monitor and increase weight or reps, which will lead to more strength. As your strength increases so will your muscle size.

Follow these 5 tips for building pure muscle mass in the gym. Remember, commitment and consistency is the key to obtaining your weight training goals.

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Proper sports nutrition supplementation is not a bad idea for maximum results. Most people do not get all the vitamins, minerals and protein they need through their daily diet. Make sure that you choose the right supplements for the goals you are trying to achieve.

Build Lean and Ripped Muscle With These 3 Important Tips

Building muscle is not the easiest task to accomplish, despite daily workouts and trying every type of workout and supplement known to man.

I struggled for years to gain any muscle mass, but over the years with my own experimentation have found a few key things that have helped me make significant muscle gains possible, even for hardgainers (like myself).

Start building lean muscle faster and easier with these 3 important tips.

1. 95% of the exercises you perform regularly in the gym should be big compound exercises.  It doesn't matter if your goal is to shed fat or build muscle... big compound exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

The core of your major lifts should be comprised of the following exercises:

• upper body horizontal press (bench press, pushups, dips),
• upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
• upper body vertical pull (lat pulldowns, pullups, chinups),
• upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
• lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
• lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
• lower body single leg movements (lunges, step-ups, jump lunges, etc)
• abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

Isolation lifts should make up the other 5% of your exercises, such as tricep pushdowns, bicep curls, calf raises, shoulder shrugs, shoulder lateral raises, chest flyes, etc.. These exercises should always follow your compound lifts at the end of your workout. This will ensure you have full strength for your heavy lifts.

2.  You should have intense workouts at least 4 days/week for 45-60 minutes per weight training workout. Train no longer than 60 minutes.Your body only releases growth hormone for the first 45 minutes or so and then your body goes into a catabolic state (catabolism=muscle breakdown). You want an intense workout for 45-60 minutes to put your body into a anabolic state (anabolic=muscle growth).

Super set exercises are great for increasing intensity during workouts.  My favorite combinations are upper and lower body movements, such as squats paired with pullups as a superset, or bench press paired with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly, but I was still mixing up my training schedule.

These exercises are staples of almost any effective workout program. Simply adjust calorie intake to whether your goal is to shed fat or build pure muscle.

3.  Eat clean with quality whole foods... REAL foods instead of highly processed meal replacements.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc..

Dedication and consistency to your diet and workout plan is a must for optimum results. Make these tips in this article part of your lifestyle, and you'll see muscle gains like you've never seen before!

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Whey and Casein Protein as a Muscle Gainer

It is recommended that you consume a majority of your protein from whole food sources, such as poultry, beef, pork, seafood, eggs and dairy. Even so, there are important times of the day when it is more beneficial to have protein powder over whole food sources.

  

In years past, your options were limited when it came to different types of protein powder.  Today, there are many different types with many different benefits, depending on your fitness goals. We are going to focus on whey and casein proteins.

   

First, let’s start with whey protein. Whether you know much about it or not, I’m sure you are familiar with it since it is one of the most popular protein powders. This is due to the fact that it is a dominate protein when it comes to stimulating muscle growth.  Whey  protein also enhances blood flow to the muscles. By having more blood flow to the stimulated muscles you get more nutrients to them such as amino acids (from whey protein), anabolic hormones and oxygen which makes whey protein a solid muscle gainer.

             

             How does whey protein stimulate muscle growth?

-It is one of the fastest digesting protein powders on the market. It’s amino acids get rapidly absorbed into the blood stream making their way to the muscles.

-Whey protein has one of the highest leucine contents of all protein powders. Leucine is the amino acid most popular for stimulating muscle growth.

-Whey protein also boosts insulin levels. Insulin is the anabolic hormone important for stimulating muscle growth.

             When is the best time to take whey protein?

-To help build muscle and burn fat, you should take whey first thing in the morning, between meals (if desired) and before and after workouts.

   

Unlike whey protein, which is rapidly digested and absorbed, casein protein takes much longer to digest and be absorbed. Casein’s slow digestion rate allows it to promote muscle growth by shutting down muscle catabolism (muscle breakdown). Casein protein has growing popularity as a muscle gainer in recent years. Studies show that people adding casein (with whey) to your post-workout shake gained more muscle than those using just whey.

                 

             How does casein protein stimulate muscle growth?

-Due to its slow digestion, it keeps the body in a constant anabolic state, which is the ideal situation for pure muscle growth.

-Casein protein has one of the highest levels of the amino acid glutamine. Glutamine increases immune system function, growth hormone levels and can even have some fat loss benefits.

When is the best time to take casein protein?     

-To help build muscle and burn fat, you should take casein after workouts with whey protein, between meals if need and with no exceptions before bed. Consuming casein protein before bed will insure that your body has a steady stream of slow released amino acids throughout the night, keeping your hard earned muscles safe from being broken down.

Whey and casein protein both have different benefits. If they are both used at the right times throughout the day (with an exercise program in place), you will have a 24 hour muscle gainer machine.

Muscle Gainer Routine & Ideas for Beginners

If you are looking to start a weight training program, or are currently using one that isn’t working for you, then you came to the right place.  Have you ever wondered if you could change your physique to that guy at the gym who has pure muscle and 7% body fat? Let’s not get ahead of ourselves, but with hard work, nutrition, dedication and supplementation it is possible over time.  I’m going to give you a basic overview of a weight training program that will help you build muscle and burn fat.

You should start out by setting aside an hour of your day for your exercise program.  Dedication and consistency are the key elements for the beginning of the exercise program.  The reason I say this is because 60% of people will not follow through with their exercise program and goals. If you can stay consistent for 4-6 weeks you will see the results, which will trigger more motivation to keep going and so on. We will keep this somewhat simple for the first 6 weeks.

We are going to do a two on-one off-two on training split for the first six weeks.  Monday you will work out your upper body, Tuesday is lower body, Wednesday is 30 minutes of cardio (your choice), Thursday is upper body and Friday is lower body. This split will assure that all body parts are being worked. Each body part twice a week at medium volume is a beginner’s can’t lose muscle gainer routine. You should keep your reps at the 10-12 range, since this will give you the most muscle fiber stimulation. Rest for a minute between sets. If you are looking to burn more fat, increase the intensity and rest only 30 seconds between sets. Below is an example workout for your Monday-Friday routine.

Monday-  barbell bench press 3x10, barbell shoulder press 3x10, machine rows (for upper back) 3x10, barbell bicep curls 3x10, tricep push downs 3x10

Tuesday- barbell squats (form important) 3x10, leg extensions 3x10, leg curls (hamstrings) 3x10, calf raises 3x10

Wednesday- 30 minutes cardio

Thursday- dumbbell bench press 3x10, dumbbell shoulder press, dumbbell rows (for upper back), Dumbbell bicep curl 3x10, tricep pushdowns 3x10

Friday- barbell squats 3x10, leg extensions 3x10, leg curls 3x10, calf raises 3x10

This should give you a great start to your program. You want to make sure you set goals because this will help you track your progress and fuel motivation. Also, keep a log book of your weight and reps; each week you want to try to increase your weight. This is a great way to increase strength, which leads to muscle growth.

Last, but certainly not least, I would suggest a whey protein powder supplement for starters. Protein is the main building block for muscle growth.  Whey protein taken before and after a workout is a great muscle gainer. I would suggest 25-35 grams of whey protein before and after a workout. For optimum muscle growth, consume 1-11/2 grams of protein per pound of body weight. I will talk more about sports nutrition supplements in posts to come.

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Brief Intro About Me

Hi. I have been in the sports nutrition and fitness industry for many years. As a former certified personal trainer and avid weight lifter I have a great passion for the sports nutrition and fitness industry. I would like to share my knowledge, ideas and thoughts on how to build muscle size and strength as well as fat loss help. Whether you are a weightlifter looking to put on pure muscle and shed fat or someone looking to lose weight and get in shape, I'm here to discuss and help you with your goals. Thanks, we'll talk soon.