Christian Finn

Do This And Your Muscles Will Get Bigger

When it comes to building bigger muscles, one of the great "debates" about the best way to do it centers on whole-body workouts versus split routines.

As the name suggests, whole-body workouts involve working the entire body in a single workout. Compound movements, such as squats, deadlifts, presses and rows are favored over so-called "isolation" exercises like the biceps curl or lateral raise.

Split routines, on the other hand, involve splitting the body into different regions and working each muscle group on a separate day. A typical split routine might involve working chest, shoulders, and triceps on the Monday, back and biceps on the Wednesday and legs on the Friday.

So, is it better to use a split routine and train each muscle group just once a week? Or should you use a whole-body workout and work each muscle group two or three times each week?

The New Rules on Protein and Muscle Growth

For anyone who wants more muscle in as little time as possible, there's no other nutrient that inspires as much debate as protein.

Historically, most bodybuilders and strength athletes have claimed that extra protein over and above the RDA (Recommended Daily Amount) is essential for building muscle mass, mainly because of the need to synthesize new muscle tissue and repair muscle damage.

The argument from many "mainstream" nutritionists is that the RDA provides enough protein to meet the needs of most people. Rather than contributing to muscular gains, they say that extra protein is unnecessary and simply puts an extra burden on the kidneys.

The RDA for protein is 0.8 grams per kilogram of bodyweight per day. Using this figure, an 80-kilogram (176-pound) male would consume around 64 grams of protein per day.

Most bodybuilders, on the other hand, will consume upwards of 2 grams per kilogram of bodyweight. This translates to 160 grams of protein per day for the same 80-kilogram man. Those using anabolic steroids (many of which improve the body's ability to utilize protein) will probably consume a lot more.

You might think that after all these years, someone somewhere would have figured out precisely how much protein you need for optimal muscle growth. Unfortunately, they haven't.

Although many studies have attempted to settle the issue, a number of methodological concerns, such as the use of untrained subjects, relatively short training periods, and changes in nitrogen balance (rather than lean mass) as an endpoint means that the subject of protein and muscle growth is still a hot topic that continues to divide opinion.

Fear not dear reader, for I am now about to end the debate once and for all by revealing the exact amount of protein needed for optimal muscle growth.

Okay... so I'm kidding.

But I am going to show you the surprising results of a few recent studies on protein and muscle growth, which are sure to "rock the boat" of one or two nutrition experts. First, I want to explain a little more about how the current estimates for protein requirements were established.

A Simple but Powerful Way to Faster Muscle Growth

Today I'd like to tell you about a simple step that will make a huge positive change to your rate of muscle growth... which means you're going to achieve your goal of looking bigger, stronger and more muscular that much sooner.

Forget Most of What You Think You Know About Post-Exercise Supplements

Anyone who's serious about packing on as much muscle as they can in as little time as possible knows all about the benefits of post-exercise nutrition – that so-called "golden window" of opportunity where protein and carbohydrate are more "anabolic" than if they're consumed at any other time.

I'm talking about things like faster recovery after exercise... less muscle soreness... and, of course, faster gains in muscle size and strength.

However, it might surprise you to learn that much of the conventional wisdom about post-exercise supplements — such as the idea that you need a "fast" rather than a "slow" protein — is supported by very little research evidence.

Can a post-exercise supplement really help you build muscle faster? Is nutrient timing really that important? What does your body really want after a tough workout?

Should You Use A Fast Or A Slow Protein?

If you want to gain muscle size, most people agree that you need more protein than the average joe. But not everyone agrees on the type of protein that works best for muscle growth.

One of the most contentious arguments about protein type centers on fast and slow proteins and which one is best for building muscle.

The classic comparison of fast and slow proteins involves comparing protein supplements containing whey with those containing casein (pronounced kay-seen). Both casein and whey are derived from whole milk. About 80 percent of milk protein is casein. The remaining 20 percent is comprised of whey.

Whey is considered a fast protein because it's rapidly absorbed by the body. Casein, on the other hand, is a slow protein that takes longer to break down and absorb. Casein seems to clot in the stomach, slowing gastric emptying. Casein also releases opioid peptides during digestion that slow down gastric emptying.

Think of fast and slow proteins a bit like the glycemic index, where foods differ in their impact on blood sugar levels over a 2-3 hour period. In much the same way, all sources of protein are not digested and absorbed at the same rate.

However, while fast and slow proteins do exist, the question is whether or not the differences between them matter to you.

In other words, will a diet comprising mainly fast rather than slow proteins (or vice versa) differ radically in its impact on muscle growth? Does it really matter if you use a fast protein after exercise and a slow one at night before bed? Should you use a supplement that contains a blend of fast and slow proteins to give your body the best of both worlds?

The Real Truth about Repetition Speed and Muscle Growth

When it comes to resistance training, most of us are taught that the "gold standard" for repetition speed is to lower the weight to a four-second count and then take another two seconds to raise it.

The idea that only slow controlled movements contribute to muscle growth is very popular. And, considering the ubiquitous nature of this advice, you'd think that a vast body of evidence exists to show that this repetition speed is vastly superior to all others.

If such evidence exists, I couldn't find it. In fact, several recent studies show that fast eccentric contractions (what's an eccentric contraction?) done using isokinetic machines—where the resistance is lowered rapidly—increase muscle size to a greater extent than the same exercise done slowly.

These findings have created a lot of controversy and confusion, mainly because fast eccentric contractions are the precise opposite of what we're always told to do.

So, if you want to make the most of the time you spend in the gym, should you speed your repetitions up or slow them down?

When's the best time of day to exercise?

Everyone has their own theories and preferences about the "right" time of the day to exercise. Some people, such as 5-time Mr. Universe Bill Pearl, like to get up early and finish their workouts before dawn. Others prefer to exercise in the late afternoon or evening.

Measures of muscular performance (such as strength and power), as well as hormones (like testosterone, cortisol and growth hormone) have their own unique rhythm or timing pattern, where there are low points and high points over the course of the 24-hour day.

But, how much does it really matter? Should your workouts be timed to coincide with a certain hormonal profile, such as a high testosterone-cortisol ratio? Is the time of day you exercise all that important?

A Simple Way to Get Stronger Faster

Most training programs designed to increase muscle strength involve low repetitions (3-5), heavy weights and long rest periods between sets (3-5 minutes).

If you want to make the most of the time you spend in the gym, Japanese researchers have shown that you can gain strength and size more quickly—and boost growth hormone levels in the process—simply by adding a final set of high repetitions to your strength-training routine.

The Best Natural Ways to Raise Low Testosterone Levels

Maybe you've got a slight paunch, and find it hard to climb a flight of stairs without feeling out of breath. You've got less muscle and more fat than you did in your twenties. You might be one of the many who experience problems with their love life, ranging from problems getting an erection to a complete loss of interest in sex. If any of this sounds familiar, it's possible you're suffering from low testosterone levels.

For men, testosterone levels play a key role in almost everything. Testosterone builds emotional well-being and self-confidence. It affects how fat, fit or strong you are. It governs your mood, and plays a part in how aggressive you feel.

Unfortunately, testosterone levels begin to decline slowly but surely as you reach middle age. The testes (the place where most testosterone is made) are less responsive to hormones that control testosterone production. To make matters worse, "free" testosterone – the kind that's most biologically active – declines to an even greater extent.

How Many Sets Do You Really Need?

Most agree that some form of weight training or resistance exercise is beneficial.

But, there's still a great deal of confusion about the most effective way to train with weights. Specifically, the main argument centers around the number of sets you should include in your weight training routines.

Proponents of high-intensity training recommend that your weight training routines only need to include one set of 8-12 repetitions for each exercise, preceded by a few warm-up sets. A repetition is one complete movement of an exercise, while a set consists of a series of repetitions performed without stopping.

Each set is usually taken to the point of complete muscular failure. And it's the last, almost impossible repetition, that's supposed to stimulate growth.

"Ending the set before failure, just because an arbitrary number of reps has been completed," said the late Mike Mentzer, one of the most vocal advocates of high-intensity training, "will not stimulate growth."

Once the "growth mechanism" has been set in motion, additional sets are unnecessary. They simply make inroads into your body's limited recovery ability.