You workout quite hard.
You are certainly building body-hard muscle. Still, you want to know: Isn’t there something besides intense workouts and healthy food that can help you make gains a little faster, something that will present you a muscle-building edge, with less effort?
There are actually several things you can possibly do to pack on lean muscle. Unluckily, not all of them are safe – or legal.
Anabolic steroids, even though approved for medical use and available by prescription only, are among the most abused drugs among athletes. “Anabolic” means “to build,” and anabolic steroids tend to make the body grow in particular ways. They do have muscle-building effects, yet they are dangerous and harmful. Once practiced mainly by elite athletes, anabolic steroid abuse has infected recreational and teen athletes and is now a national health concern. Research proves that among teenagers, 40 percent of children under age 15 have tried out anabolic steroids.
High Calorie, High-Carbohydrate Nutrition
The single crucial nutritional factor affecting muscle gain is calories, particularly calories from carbohydrates. Building muscle necessitates an intense, rigorous strength-training program. A tremendous amount of energy is needed to fuel this kind of exercise – energy that is best supplied by carbs.
A high-carbohydrate diet enables the greatest recovery of muscle glycogen stores on a daily basis. This ongoing replenishment allows your muscles work equally hard on successive days. Studies continue to prove that high-calorie, high-carbohydrate diets offer strength-trained athletes the edge in their workouts. Here is the bottom line: The harder you train, the more muscle you can build.
To build a pound of muscle, add 2,500 calories a week. This means exposing extra calories into your diet. Ideally, you must enhance your calories by 500 to 1,000 a day. But do this gradually, so you don’t gain way too much fat. What I recommend to strength trainers in a building phase is to start by introducing only 300 to 350 calories a day for a while. Then after a week or two, boost to 500 calories a day. Just as long as you are not gaining fat, start introducing 1,000 extra calories into your diet routine.
Most of these supplementary calories should originate from carbohydrates in the form of food and liquid carbohydrate supplements. An example of 1,000 calories worth of carbs from food is two cups of pasta, two bagels, and two bananas. It simply doesn’t take that considerable additional food to up your carbs.
To be really exact, you can match your carbs consumption to your weight. As a strength trainer who intends to build muscle, you should consume about nine grams of carbohydrate per kilogram of body weight a day. Supposing that you are an athlete who cross trains with strength training and you need to build, figure about 10 grams of carbs per kilogram of body weight a day.
Supplementing with liquid carbs is an excellent way to enhance those calories. Additionally, it seems to sustain muscle growth.
In a landmark experiment, competitive weightlifters took a liquid high-calorie supplement for 15 weeks. The objective of the study was to discover how the supplement affected the athletes’ weight gain, body composition, and strength. The weightlifters were separated into three groups: those using the supplement and no anabolic steroids, those using the supplement plus anabolic steroids, and a control group consuming no supplements or steroids however participating in exercise. The supplement consisted of 540 calories and 70.5 grams of carbohydrate, and also other nutrients.
Almost all the participants followed their typical diets. The supplement-plus-steroid group and the control group consumed most of their calories from fat instead of carbs (45 percent fat, 37 percent carbohydrate). The supplement-only group consumed more carbs and less fat (34 percent fat, 47 percent carbs). What’s even more, the supplement-only group ate about 830 more calories a day compared to the controls and 1,300 more calories a day than the supplement-plus-steroid group.
Here is actually what happened.
The weight gain in the two supplemented groups was substantially greater than in the controls. Those in the supplement-only group gained an average of seven pounds; those in the supplement-plus-steroid group, 10 pounds; those in the control group, three and a half pounds. Lean mass in both of the supplement groups much more than doubled, as compared to the control group. The supplement-only group lost 0.91 percent body fat, while the supplement-plus-steroid group gained 0.50 percent body fat. Both the supplement-only and supplement-plus-steroid groups gained strength – equally.
These conclusions are impressive, really.
They show that ample calories and carbs are vital for a successful strength-training and muscle-building program. Much more astounding is because you can potentially achieve the same results with diet alone as you can with drugs. That is ultra powerful news for drug-free strength trainers everywhere.
Steroids – Wikipedia, the free encyclopedia
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