Muscle Building Workout and Supplement Tips
Today's #Meathead training was bench press, Db row, Db press, T-bar row, pulldowns, db triceps extensions.
If you're a Meathead like I am and want to build muscle, here are some quick nutrition tips.
First, plain and simple, you need to eat more. Take a look at your current total calories and start by adding 300-500 calories per day, preferably to your last meal before training and to your immediately-after training food intake.
You don’t need any fancy supplements, especially those crazy high-sugar weight gainers.
A whey protein powder will help, but they are generally all the same except for taste. I like Prograde's protein powders.
Research shows that you only need 20 grams of whey protein right after training. Your muscles can only use so much, the rest just gets used as energy.
It’s like this…
Imagine a box factory that can only put together 100 boxes per day, but the cardboard company delivers enough material for 300 boxes.
That extra material just ends up sitting outside in the rain and gets ruined and goes to waste.
That’s the same situation in your body. If your muscles can only use 20 grams of protein after training, then there’s no point in giving it 50 grams.
As for other supplements, creatine can help, but just buy the plain CHEAP powder. That’s the only kind that has been proven to work in REAL scientific studies.
In fact, one study, where I designed the workout, the group taking plain creatine achieved the greatest 8-week gains in lean mass ever recorded in a research study.
(For you science fiends, here’s the study: Creatine-dextrose and protein-dextrose induce similar strength gains during training. Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM. Med Sci Sports Exerc. 2001 Dec;33(12):2044-52.)
More info tomorrow.
Also, one more training resource, this one on a dynamic warm-up for sprint training, from 2007, Mount Maunganui, NZ ...
Today's Kickbutt Mindset Tips:
We have NO choice but to deal with the present and the future that gets thrown at us. We must deal with reality and make the best out of whatever situation we are in. You can’t change the past. You can’t control others. But you can control your future, and you control how you respond to everything.
You need to think: “‘Will this help me or not? Is this a positive step or not?’ Once you get that — you’re a hit.” – Alwyn Cosgrove
Muscle Morphosis Ballantyne, CTT
Certified Turbulence Trainer