15 MASS TIPS – GUARANTEED TO HELP YOU GROW

Building muscle isn’t an easy task for many, which is probably why we’re always being asked for tips on how to pack on slabs of rock-hard mass. This article will cut through the muscle-building confusion and outline critical muscle-building tips. Of course, we could add a bunch of other tips to this list, but these are the top 15 we’ve compiled for now

1. FOCUS ON COMPLETE RANGE OF MOTION
Weight training for muscle growth is most effective when a complete
range of motion is performed for every exercise. A study conducted at
the University of Rio Grande in Porto Alegre, Brazil, found that full range of motion and partial range of motion can both trigger muscle growth; however, results of the study showed that full range of motion has a more pronounced effect on strength growth. With greater strength increases, more muscle fibres are recruited to lift the heavier weight, and, in turn, more muscle fibre growth is stimulated.

2. EAT EVERY 3 HOURS
Research shows that you need to take in at least 20 grams of protein to stimulate an anabolic effect in the body. Furthermore, protein specialists at McMaster University and in Australia found that consuming 20 grams of protein every three hours is most effective at stimulating muscle protein synthesis over the course of a 12-hour period. So, make sure you take in at least 20 grams of protein with every meal, and try to never go more than three hours without eating a meal or having a shake.

3. COVER YOUR ESSENTIAL SUPPLEMENT NEEDS
Foundational supplements, such as a multivitamin/mineral, good-quality whey protein powder, greens powder, fi sh oil, and fibre, should make up the base of your supplement plan. If you don’t have your nutritional basics in order with these essential supplements, you’ll never maximize your body’s muscle-building potential. Although none of these supplements are considered “muscle builders” per se, when used consistently and in combination, they can have positive effects on growth over time.

4. CONSUME CARBS AND PROTEIN AFTER TRAINING
Although there are quite a few different philosophies about enhancing muscle recovery for growth after training, recent studies support the ingestion of highglycemic carbohydrates alongside protein immediately
after a workout for the most effective recovery. A study done at McMaster University in Hamilton, Ontario, demonstrated that carbs work to increase insulin response and replenish depleted glycogen stores in muscle and the liver. Meanwhile, the stimulated insulin response will work to shuttle amino acids to damaged muscles for more effi cient repair, consequently increasing muscle growth.

5. SLEEP SUPPLEMENTS HELP BOOST GROWTH HORMONE
Growth hormone and sleep go hand in hand. The better the sleep
you get, the more GH your body will release. There are few good natural growth hormone-boosting ingredients available, and these same ingredients also support improved sleep. A good situation for anyone looking to pack on muscle. Two of the best natural growth hormone stimulators are GABA (gamma-Aminobutyric acid) and melatonin. GABA is an inhibitory amino acid and has a direct affect on growth hormone secretion. In one study, resistancetrained men ingesting 3 grams of GABA daily increased growth hormone by as much as 400%! Melatonin is a pineal hormone and a powerful antioxidant that affects GH secretion by activating central neural pathways at the hypothalamus level. L-Theanine and 5-HTP are other ingredients that can effectively promote better sleep

6. GET PLENTY OF GOOD QUALITY SLEEP
You’ve surely heard it before: “You have to sleep to grow!” The truth is, there is much science to support this simple phrase. In fact, lack of sleep is related to increased cortisol levels, improper glycogen storage, decreased growth hormone production, and impaired delta wave sleep. This combination of negative effects makes it difficult to increase muscle mass. Scientists have found that 8 to 10 hours is the ideal amount of time to sleep, thus avoiding the negatives mentioned above. Proper sleep will work to regulate hormone production, improve glycogen storage, and decrease cortisol levels. The result is mood and energy enhancement, less fat gain, and an easier ability to pack on lean muscle mass!

7. SUPPLEMENT WITH BCAAS
Branched-chain amino acids (BCAAs) are a group of essential amino acids that play a key role in protein synthesis (aka muscle growth). The three BCAAs are leucine, isoleucine, and valine. Countless scientifi c studies have confirmed the powerful effects that BCAAs have on muscle growth at the cellular level. The best times to supplement with BCAAs are before, during, and after exercise. In a recent study, resistancetrained males took a daily total of 2 grams of L-glutamine and 3.3 grams of BCAAs for three weeks before commencing a fourth week of supplementation with high-intensity total-body resistance training. Blood samples revealed that testosterone levels were signifi cantly higher and cortisol and creatine kinase levels (markers for muscle damage) were significantly lower in the group consuming BCAAs and glutamine during and following resistance training.

8. GET GLUTAMINE FOR GROWTH
Glutamine is the most abundant free amino acid in the body, and many
studies show that intense exercise can cause a decrease in plasma glutamine levels. Scientists believe that a decrease in glutamine levels can cause a cascade of negative effects, which can easily be corrected with glutamine supplementation. Glutamine is a great recovery supplement, and it also has cell-volumization properties that can help trigger anabolic effects in muscle cells.

9. BE PATIENT AND REALISTIC
Everyone wants quick and noticeable results, but being patient and realistic is the best approach. Setting realistic short-term and long-term
goals will work to get you to your goals much quicker. Furthermore, get to know your body and pace yourself. Increasing weight and intensity during training sessions should happen gradually to avoid injury. This approach will also build denser muscle. Finally, patience will help prevent overtraining and allow your body the time that it needs to properly repair for optimal muscle-growth.

10. USE LOW TO INTERMEDIATE REPS FOR STRENGTH AND GROWTH
Research shows that low- to intermediate-repetition resistance- training programs (3 to 11 reps) induce a greater hypertrophic effect and improve maximal strength significantly more Than high-repetition programs (20 reps and up). Try to periodize your training into different phases that focus on different rep ranges and goals. For example, use 4 to 6 reps for strength building and then increase to an 8- to 10-rep range for hypertrophy.

11. L-CARNITINE SUPPORTS GROWTH AND RECOVERY
Recent research studies show that carnitine supplementation can upregulate anabolic hormone receptor sites. The best form of L-carnitine for this purpose is L-carnitine l-tartrate (LCLT). Research also shows that LCLT can reduce exercise-induced muscle tissue damage and speed recovery. The ideal dosage is in the 1,000- to 3,000-milligram range. In fact, studies conducted at the University of Connecticut showed that subjects ingesting 2 grams of LCLT for three weeks had signifi cantly reduced biochemical markers of purine metabolism, free radical formation, muscle tissue disruption (myoglobin, creatine kinase), and muscle soreness after training. In a nutshell, this means that LCLT supplementation is effective at optimizing recovery and muscle tissue growth after training!

12. SUPPLEMENT WITH CREATINE
Creatine is the world’s most heavily researched sports supplement and has the ability to increase strength, power, athletic performance, and, of course, muscle growth. Anyone who’s looking to pack on muscle should definitely include a good creatine supplement in his or her regimen. Supplementation with creatine has been proven in various types of clinical studies. It works to replenish muscle energy (ATP) by supplying more phosphate molecules to muscle cells. In the gym, this translates into more muscle strength and endurance. Creapure creatine monohydrate is a great choice, but our favorite type of creatine right now is creatine hydrochloride. It’s more soluble in water than creatine monohydrate, and this means that your body can use it quicker, without uncomfortable side effects such as bloating. Because of these features, creatine HCL is quickly becoming the most popular creatine choice.

13. TRAIN SLOW TO GROW
The lifting tempo prescribed in training programs is written in a sequence of four numbers (e.g., 6-0-6-0). The first number represents the eccentric phase, the second number represents the stretched phase, the third number represents the concentric phase, and the fourth number represents the peak contracted phase. The number assigned to each phase of the tempo represents the number of seconds you should take to complete each phase. A recent study conducted at McMaster University showed that slower tempo training (six-second concentric and eccentric actions) elicited greater responses in mitochondrial and sarcoplasmic protein synthesis than faster tempo training (one-second concentric and eccentric actions). Another study showed that using 55 to 60 percent 1RM with longer time under tension per set (three-second concentric and eccentric actions) was just as effective for muscular hypertrophy and strength gains as using 80 to 90 percent 1RM with faster sets (one-second concentric and eccentric actions). So, vary your tempo to keep your muscles guessing. Try three- to six-second slow reps for a while, and then switch back to faster tempo training.

14. EAT PLENTY OF GOOD FATS
It’s common to see “fat free” advertised on many products as though fat is some sort of enemy. In reality, good fats (omega-3, -6, and -9) are critical nutrients for muscle growth. Research shows that dietary fat is essential For optimal protein synthesis. Fats are essential for testosterone production in the body. Omega-3 fatty acids have the added benefi t of providing anti-infl ammatory benefi ts, and there is much evidence to suggest their positive role in preventing heart disease.

15. USE INTRAWORKOUT POWDER
During an intense workout, a cascade of physiological reactions takes place in your body, priming it for growth and repair. To take full advantage of your efforts in the gym, you should quickly replenish your body with the nutrients it requires, and this can be accomplished with an intra-workout powder that includes high-molecular- weight carbohydrates. Recent scientific evidence shows that high-molecular carbs, such as waxy maize starch, are the best type of carbs to consume during your workout to enhance recovery, performance, and muscle growth.