Want to increase my muscle mass what is the best supplements and exercises?
any help would be appreciated from diet to routines to get very fit, motivation and forms of exercise,
Answers:
There are actually two types of muscular hypertrophy (ie increased muscle mass). They are structural and functional hypertrophy. Stuctural hypertrophy is an increase in the mytochondria and fluid within the muscle cell. This increase results in the muscle cells need for oxygen and is typically induced with higher repetion training with short rest intervals. Functional hypertrophy is an increase in the contractile proteins within the muscle cell. This increase results from a need for more force production from the muscle and is induced by true strength training - heavier weights, less reps, and longer rest times.
Typically, a novice will experience both types of hypertrophy during the first 2-3 months of training, no matter what type of training is being done. After this initial stage, training must become more focused depending on goals.
As far as protein goes, most Americans eat enough protein to gain muscle mass. If you are trying to increase muscle mass, just remember to be in a positive calorie balance (intake more calories than you are burning). If you are worried about taking in enough protein, supplement with a protein shake but don't make that your sole source of protein. Try to get most of your protein from solid sources- lean meats, beans, nuts, etc.
The Maximuscle website below has protien shakes, and also many training plans specific to what you want to achieve. My husband has been very sucsessful with this plan, and has gained over a stone so far.
Best way I found to increase my muscle mass was to hang out with all of the humpy looking jocks I could befriend!
do 50 push ups a day and after a month u will some results and then increase the # of push ups u do a day....to build muscle u have to lift heavy weights but to tone and make ur muscles cut u gotta lift lighter weights and more reps with lighter weights
some good advise on www.bodybuilding.com
go to bsn.net & look up the package deals this is the cheapest i've found & i did my research, you might want to cheat & get a few muscle tech products but they're really expensive!, also buy body builder magazines, you'll get a lot of info there
Premitestin, or any other steriod, just make sure you stay on a cycle, so there's no permanent damage.
Answers:
There are actually two types of muscular hypertrophy (ie increased muscle mass). They are structural and functional hypertrophy. Stuctural hypertrophy is an increase in the mytochondria and fluid within the muscle cell. This increase results in the muscle cells need for oxygen and is typically induced with higher repetion training with short rest intervals. Functional hypertrophy is an increase in the contractile proteins within the muscle cell. This increase results from a need for more force production from the muscle and is induced by true strength training - heavier weights, less reps, and longer rest times.
Typically, a novice will experience both types of hypertrophy during the first 2-3 months of training, no matter what type of training is being done. After this initial stage, training must become more focused depending on goals.
As far as protein goes, most Americans eat enough protein to gain muscle mass. If you are trying to increase muscle mass, just remember to be in a positive calorie balance (intake more calories than you are burning). If you are worried about taking in enough protein, supplement with a protein shake but don't make that your sole source of protein. Try to get most of your protein from solid sources- lean meats, beans, nuts, etc.
The Maximuscle website below has protien shakes, and also many training plans specific to what you want to achieve. My husband has been very sucsessful with this plan, and has gained over a stone so far.
Best way I found to increase my muscle mass was to hang out with all of the humpy looking jocks I could befriend!
do 50 push ups a day and after a month u will some results and then increase the # of push ups u do a day....to build muscle u have to lift heavy weights but to tone and make ur muscles cut u gotta lift lighter weights and more reps with lighter weights
some good advise on www.bodybuilding.com
go to bsn.net & look up the package deals this is the cheapest i've found & i did my research, you might want to cheat & get a few muscle tech products but they're really expensive!, also buy body builder magazines, you'll get a lot of info there
Premitestin, or any other steriod, just make sure you stay on a cycle, so there's no permanent damage.
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