If you were told most men in your local gym, even the ones in fairly good shape, have no idea how to build muscle you would probably think it was utter nonsense. However, due to the widespread number of gimmicks and false advertising on supplements and new products, this is exactly the case. New items are released every day offering quicker, easier, autopilot results...
But if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body yet.
Yet, despite every product claiming to be the best thing ever developed, the fundamental rules to hypertrophy remain unchanged from 30 years ago. Applying these age old rules will yield more results than any fly-by-night product claiming instant success, and that is guaranteed.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why does generation after generation continue to make this one mistake?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Around 1.5 grams of carbs per pound of your body weight.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
Aim for around 1.5 grams of carbohydrates per pound of your body weight, so a 200 pound man would shoot for around 350 grams per day. Tweak this figure if your body still struggles to add size, and reduce it of you feel you are adding body fat.
3) Around 0.5 grams of fat per pound of your weight.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
But if you have taken the time to try these products, you will have noticed a recurring theme - none have actually worked for your body yet.
Yet, despite every product claiming to be the best thing ever developed, the fundamental rules to hypertrophy remain unchanged from 30 years ago. Applying these age old rules will yield more results than any fly-by-night product claiming instant success, and that is guaranteed.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why does generation after generation continue to make this one mistake?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
The word diet simply means a summary of your regular eating habits. It has nothing to do with your fitness goal. If you fail to supply your body with the nutrition it requires to build, it will not build. It really is that simple in the long run.
You can eradicate these errors with the following steps:
1) Get the right amount of protein for your body to grow.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Around 1.5 grams of carbs per pound of your body weight.
Carbs are the nutrient which confuse most people. They've often referred to as the bad guy in diets but they are absolutely vital to hypertrophy and strength gains - if you are getting them from the right sources.
Complex carbohydrates such as brown rice and oats should be top staples in your diet.
Aim for around 1.5 grams of carbohydrates per pound of your body weight, so a 200 pound man would shoot for around 350 grams per day. Tweak this figure if your body still struggles to add size, and reduce it of you feel you are adding body fat.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
3) Around 0.5 grams of fat per pound of your weight.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
About the Author:
Get more advice: Discover key tips revealing how to build muscle and discover how to get lean fast with Youtube's most in demand personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
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