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How much protein do you really need for muscle growth?

Protein is probably the most important part of diet for bodybuilders. Yeah vegetables and carbohydrates, and “ healthy ” fats are also important but it’s protein that can decide whether you build big muscles or stay small forever. But how much protein should you be taking? Most Bro Bodybuilders don’t worry about this, they just eat as much protein as they can get their hands on, while drinking 5 protein shakes per day. It may work for them because protein will a) fill you up more than any other macro – making it difficult to overeat, and b) protein raises your metabolism more than any other macro – due to it being the most difficult for the body to break down. But aren’t there issues with overeating protein? Many people will tell you that too much protein can damage your kidneys, plus if you are following a calorie controlled diet, then wouldn’t too much protein lead to fat gain ? In this article we will attempt to answer these questions, before giving you an ...

Natural Testosterone Boosters: The Ultimate Guide

What is testosterone and what benefits does this hormone offer? If your testosterone levels are low then you will struggle to build muscle , and will likely be susceptible to fat gain. Is there a solution? There are many different ways to boost your testosterone levels naturally including the use of supplements, like those we’ve compared in our best testosterone boosters article, as well as diet, exercise and lifestyle choices. To boost your natural testosterone levels I would recommend that you continue reading. Contents [hide] 1 What is Testosterone? 2 What are Hormones? 3 Symptoms of Low Testosterone 4 Why do Testosterone levels fall? 5 What are Normal Testosterone Levels? 6 Benefits of Normal Testosterone Levels 7 Boosting Testosterone Through Diet 8 Exercise Tips to Boost Testosterone 9 Lifestyle Changes for Low Testosterone 10 Our Final Testosterone Boosting Tip What is Testosterone? Testosterone is a male sex hormone, produced in the testicle...

Bodybuilding Workouts for Mass

If you are looking to pack on some hard core muscle , then choosing the best work out to suite your training needs and goals should be top of your agenda (don’t forget that a diet plan also has an important part to play). There is a huge variety of work out available so you need to have a baseline knowledge of the factors that contribute to you gaining some serious muscle mass . A work out program that incorporates all of the principles will add to the success of your training schedule. Let’s briefly discuss some of the popular work out structures and give you a sample work out to try. This strategy will give you the option of tailoring any of the work outs to match your unique training needs. Are you ready? The 5 x 5 Set Up The 5 x 5 training plan is very popular amongst bodybuilders who are pursuing large gains in strength and muscle mass . It is simple to follow – you execute three exercises that focus on the main muscle groups, these incorporate both lower and upper...

Stronglifts 5×5 for Muscle and Strength

If you are trying to build muscle and strength and are looking for a program that can help you with these gains then no doubt you have heard about the Stronglifts 5×5 program. This program claims to be the simplest and most effective way to get stronger and to build muscle while burning fat, but how does it work though, and is it really as effective as it is claimed to be? History of Stronglifts 5×5 Lifting 5 sets of 5 reps is not a new concept, as it was originally conceived by Reg Park in the 1960s, who created a similar program. His program used a variety of different exercises, but did include the ‘ big three ’ (the squat, bench press and deadlift). A while later, in 1976, Bill Starr simplified this program , cutting it back to the ‘ big three ’, along with other full body movements like the power clean and overhead press. Stronglifts 5×5 took this program, replaced a few of the exercises and the newly evolved program is what we see today. How to perform Stronglifts ...

How Many Reps for Optimum Muscle Growth?

There are two main reasons why people go to the gym, to lose weight or to build muscle (either strength or size). In this article we will be concentrating on the latter. Building muscle is a complicated subject, and there is a lot of advice thrown about on the internet and in gyms. There are diet considerations, sleep, recovery, exercise selection, age, gender, and hormonal issues, time management, programming, and hundreds of other factors that can influence muscle growth . This article is going to look at rep ranges. A really interesting subject, that always brings a great deal of debate between fitness experts and amateurs. We will take a look at the differences between strength and hypertrophy, the optimal rep range for strength, the optimal rep range for hypertrophy, the optimal rep range for muscular endurance, other considerations (outlined above) and hopefully by the end of the article you will have a great idea of what it is you need to do. Strength Vs Hyp...

Are High Reps or Heavy Weights Best for Building Muscle?

Before we get into anything let’s be clear what we mean by building muscle, we are talking about increasing the muscle size (hypertrophy) not increasing strength. If you are completely new to lifting then you can expect both to occur, but the more experienced among you should be prioritising one over the other. That doesn’t mean you won’t get stronger while also increasing size, it just means that you won’t get optimal strength while training for size. Training for Hypertrophy We’re going to keep this article brief and to the point, which means that we can’t spend hours discussing the minutiae of every aspect of hypertrophy. We’re going for broad strokes here. One of the most important factors in hypertrophy is time under tension, it is here that muscle fibres are broken down, and muscle damage occurs. While muscle damage can sound like a bad thing, it is actually exactly what is needed for hypertrophy to occur. Time under tension is a measure of how long the mus...

These Diet Plans Could Make You Lose Weight Even More Healthier

W ith the dieting world full of conflicting messages, it can be difficult to know which diet is the right one for you. Here, Dietitian and Spokesperson for the British Dietetic Association Chloe Miles helps demystify this year’s most talked about diet plans so you can decipher between the fads and the hard facts. Slimming World Get into the habit of swapping high-fat for low-fat foods while gaining the support of fellow dieters at weekly group meetings. This diet plan to lose weight aims to aid weight loss at a rate of 1-2lb a week.Members are provided with a list of 'free' foods, which they can eat at will, and 'syn' foods, which are restricted but not completely outlawed. The idea is to persuade dieters away from high-fat foods without asking them to radically change their eating habits. The expert says “The selection of food on this diet plan is extensive, offering balanced meals which encourage an increased intake of fruit and vegetables. T...

The Latest Tips On How You Can Lose Weight In 2 weeks Time With Your Diet

L ook at the Government’s Eatwell Guide and you’ll see that they recommend a third of our diet is made up of starchy foods (pasta, rice, bread) and a third fruit and vegetables. That’s two thirds of your daily intake of food in the form of carbohydrates. Why, then, is there such a backlash against this essential macronutrient when it comes to weight loss? The answer comes down to the way the body deals with carbohydrates.In an ideal world, an individual will consume enough carbohydrate needed for their energy output, some storage and a healthy amount of fat, without being overweight. However, eat more carbohydrate than the body can use (as glucose in the blood stream) or store (as glycogen in the liver and muscle) and it gets converted into fat for long-term storage. In contrast, eat less carbs and your body turns to your pre-existing fat storage for energy. Hence why diets like The Atkins, Dukan, Keto and South Beach diet all rely on the principle of c...

Beginner Body Weight Workout: Lose Weight, Build Muscle ANYWHERE!

So you want to get in shape, but you have no gym membership and don’t know what to do. Ruh roh… That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me in the photo above, doing push-ups on a cliff in South Africa. Because why not! Commercial gyms are tough places to work out anyways: They’re home to pushy salesman, intimidating jacked dudes grunting into a mirror, and other members that aren’t very welcoming. Luckily, you can burn fat, build muscle, and get a great workout using just your body weight – no gym required. Cardio can actually be one of the least efficient methods of burning calories (which I explain below). Why not give bodyweight training a try and be more efficient with your time? We know starting with this stuff can be intimidating, which is why we’ve built a 7-level, no-gym required, bodyweight training system (with boss battles, workout plans, HD-video demonstrations, a nutrition and mindset roadmap...

How To Build Your Own Workout Routine

“What should I do for a workout?” After all, many people are interested in getting started with strength training and want to know what workout routine to follow. Considering that a program should be developed around a person’s biology, age, goals, diet, free time, etc, there’s a lot of factors I can’t get in through email that would allow me to tailor a program specific to that person. I can certainly offer up suggestions, but there’s one person that knows what’s best for you: YOU. And the best workout program is the one that you ACTUALLY follow! Now, developing a workout routine for yourself can be scary, but it’s really not too difficult and kind of fun once you understand the basics. First of all, let’s start with this question: what are you doing NOW for a workout? Is it working? Are you safe and is it making you healthier? If so, keep doing it! However, if you’re JUST getting started, you want to mix things up, or you’re ready to start lifting weight...