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Written by: Michelle G Thibault
Edited by: Ryan McTeigue

There are many advantages to building muscle that go beyond having the perfect body or an increase in physical strength. Whether your desire to consistently train and maintain a particular diet comes from health or aesthetic motivations, for either reason there are 3 main criteria that must be fulfilled to ensure maximum muscle gains occur:

1. Proper nutrition that will support muscle growth

2. An exercise routine that will challenge your muscles and cause stress and adaptation

3. Smart supplementation that will allow faster and full recovery to continue progressing forward

These are just some of the basic foundations for building more muscle than you have right now or at a minimum maintaining what muscle you have right now. To find out more key factors for increasing muscle mass and the factors behind that coveted goal for every male and a growing number of fitness females. For more info and details read on.....


Nutrition

While the topic of Nutrition can spur endless discussions that can go on for days, this article focuses on the importance of protein and some of the major issues that surround this macromolecule.  Studies have clearly shown that protein requirements are considerably greater in those who train regularly or play sports.

According to researches published in recent year, in order for muscle protein synthesis (MPS) to take place, a maximum amount between 20 to 40 grams of protein should be ingested per meal. Now, this is a ballpark amount and your requirement may be in the lower or higher limit depending on the frequency and intensity of your physical training.

Another point I’d like to emphasize is Anabolic Resistance. This refers to the body’s decreased ability to absorb amino acids into muscle and is commonly observed in:

  • older adults
  • systemic inflammation
  • insulin resistance
  • disease states


If you belong to one of these groups, what this is implying is that if you are involved in weight-training exercise, you need to ingest a greater amount of protein, particularly essential amino acids, to overcome the Anabolic Resistance effect.

The most important essential amino acid where increased MPS is concerned is the branched-chain amino acid, leucine. Leucine is the trigger amino acid for elevated MPS because it activates the Mammalian Target of Rapamycin (mTOR), kick-starting the entire protein synthesis process. Ideally, to overcome Anabolic Resistance, you need:

2.5 grams of leucine per meal if under 40 years of age, and

4 grams of leucine per meal if 40 years and above

 

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

https://pubmed.ncbi.nlm.nih.gov/29389741/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8131552/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848650/

 

Training

For efficient muscle building effects, you can combine compound exercises to recruit multiple muscle groups at once, with isolation exercises for better form and technique. Train with progressive overload, which means gradually challenge your muscles by increasing the weight or reps performed. This will guarantee bigger gains.

Examples of Compound Exercises (1-5 rep range)

 

Deadlift

Back Squat

Front Squat

Bench press

Barbell Shoulder press

Clean

Push Press


Examples of Isolation Exercises (10-20 rep range)


Dumbbell Flyes- decline and incline

Cable Crossovers

Bodyweight Flyes

Butterfly Machine

Cable Iron Cross

Cable Flyes- flat bench, incline & decline   

Single-Arm Cable Crossover

Low Cable Crossover

Single-Arm Dumbbell Bench Press

Cable Chest Press- incline, decline


Superset 2-4 movements together per set with minimal rest and perform each exercise set twice a week. If you’re reaching the level of muscle fatigue, don't let your ego get the better of you. If you need to scale back the weight, better listen to your body and avoid injury.


Supplementation:

Whether you are a professional competitor or someone who’s very motivated to refine your physique, you are the kind of in the zone of active muscle building that powerlifters or bodybuilders are working towards. If you are in the fitness scene long enough, you are also aware how supplementation can ramp up your  lean muscle gains big time.

Creatine. Creatine is an amino acid found in the body’s muscles and brain. It donates phosphate groups that form Adenosine triphosphate, or ATP. ATP  the molecule powering your muscle’s contractions during a workout. Aside from being a phosphate donor, Creatine also serves as a weak buffer preventing the pH within your muscle fibers to drop too low, hence suspending fatigue. In short, Creatine pushes your muscles to work harder and longer.

Recommended dose: To load, take 20 grams of Creatine per day for 5–7 days. For maintenance, take 3–5 grams per day. You can stick with this dosage for a long time.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

 

Physique 400® (LGD-4033) . Well-known as Ligandrol, it is one of the most researched SARMs because of its potent effects on augmenting muscle mass and volume. When it comes to bulking, Physique 400 is a big leaguer with clinical studies under its belt. It demonstrates powerful hypertrophic effects comparable to anabolic hormones.  One major benefit of LGD 4033 is its ability to increase fat-free muscle tissue when bulking.

Recommended dose: 10mg or 1ml of LGD 4033 per day. Suggested cycle length is    6 – 8 weeks.

https://www.elitesarms.com/collections/individual-sarms/products/physique-400-lgd4033

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111291/

 

Elite Sarms Tight® (RAD 140). More and more studies are comparing RAD 140 as being identical to the anabolic power of Testosterone. In addition to its propensity for muscle building, it amplifies the power and strength of muscle fibers. Seasoned gym goers even stack RAD 140 with  Test or prohormones to amplify the effects of testosterone minus the side effects. Almost too good to be true, RAD 140 also shows neuroprotective and regenerative effects on brain neurons!

Recommended dose: 10mg or 1ml of RAD 140 per day. Suggested cycle length is      6 – 8 weeks.

https://www.elitesarms.com/collections/individual-sarms/products/tight-rad-140

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959610/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018048/

 

Elite Sarms Stanazine® (S4). What makes Stanazine (S4) unique on top of its lean muscle building effects, is its efficacy for increased fat loss and muscle protection during a cutting phase. Because S4 allows you to gain lean mass during intensive training with a limited calorie intake, it is also an ideal supplement for body re-composition.

Other studies compare S4 to the muscle-generating effects of Dihydrotestosterone (DHT), which is 3x more anabolic than testosterone. Stanazine is also proven to boost muscle strength and increase bone mass.

 

Recommended dose: 25 mg or 1ml of S4 per day. Suggested cycle length is 6 – 8 weeks.

https://www.elitesarms.com/collections/individual-sarms/products/stanazine-s4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2039881/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4083371/