six keys to getting jacked
Consuming a large amount of calories is a must of you want to pack on muscle mass for a larger, stronger, more powerful frame, but food alone wont get you to the promised land of a physique that is big, strong and chiseled. To achieve this sought after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.
Combined with the right nutritional approach the following exercise tips will better serve you towards achieving the goal of developing greater lean muscle mass.
1. Use Free Weights:
Use dumbbells instead of the smith machine or cables, resistance machines are great to add definition but for real size use the free weights section. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.
2. Use Compound Exercises:
The following compound exercises to increase the size of every muscle fibre in your body.
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid,Triceps Brachii Serratus, Anterior Coracobrachialis
Muscles Worked: Quadriceps,Glutes,Adductors,Hamstrings, Erector Spinae, Rectus Abdominis
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis
Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis
3. One Rep Max:
Every few weeks add as much weight on to a certain exercise and see what your 1 rep max is, this will give you a rough guide to see how far you have come along in your offseason in regards to overall strength (as well as slightly boosting the ego).
4. Get Your Protein:
You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.
The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5grams of protein per lb of bodyweight to build quality muscle. (eg 180lb person needs to eat between 180-270grams of protein per day).
As well as training and eating properly remember your BCAA’s (Brain Chain Amino Acids)
The benefits of BCAAs are:
*support protein synthesis
*better testosterone to cortisol ratio for muscle building
*leucine can help increase strength
*Glutamine can help aid recovery and assist in curing DOMS
6. Getting Your Sleep:
As well as being tired another drawback to lack of sleep is that important muscle building hormones will be negatively affected. Hormones such as testosterone, growth hormone, cortisol and insulin.
These hormones play a major part in your bodys ability to build muscle.
Cortisol: This is a catabolic stress hormone which increase fat storage in the body and also aids in breaking down your hard-earned muscle tissue to use for energy. It has been proven that your body produces excess cortisol when you dont sleep enough.
Testosterone: The more testosterone you produce, the more muscle you can gain. Lack of sleep decreases testosterone production.
Growth Hormone: Another very important hormone which serves the purpose of regenerating your body and helps to build and maintain muscle mass. Once again, skimping on enough quality sleep will decrease this hormones production.
Insulin: Without enough insulin in your body, youre not able to maximize your intake of nutrients into your cells. Not getting enough sleep will cause your body to increase insulin production, and if your body produces too much insulin it can cause diabetes, excess fat storage, or even heart disease.
Your muscles also grow whilst you are resting and sleeping, so by not giving yourself enough quality sleep your body isnt able to repair and recover your muscles as well as it could.