How Fast Can I Build Muscle Naturally?

I get it. We all want to look like super heroes and stars, be it Captain America, Daniel Craig, or Katniss Everdeen. And like Homer Simpson, we want it NOW.

Fortunately for us, there is no shortage of magazines, products, and supplements promising us those results in just a few short weeks/months! UNFORTUNATELY for us, reality doesn’t agree. Yes, we can eventually get the results we’re after…provided we put in the time, energy, effort, discipline, and dedication.

So how DO we get there? For most people – the superhero version of themselves would require a loss of fat and both increase in muscle. We covered the weight loss side of this in a recent article.

If you’ve read that article, then you know our recommendation is usually to start with trimming the fat before we pack on some muscle, which is the focus of today’s article. If you’re a person on the thinner side of average looking to bulk up, this article will cover you too.

Here are some of the most common questions we get that we’ll be addressing today: 

  • How fast can I build muscle?
  • If I’m new, can I gain more quickly?
  • I’m worried about getting too bulky, help?
  • Can I target specific body parts?

I’ll be answering all of those questions in today’s article, I also welcome you to check out our massive, free guide on this stuff – Strength Training 101: Everything You Need to Know. You can grab this free guide when you sign up in the box below: it’ll help answer any other questions you have.

How fast can I build muscle naturally?

hulk

Under OPTIMAL conditions, you can expect to gain around 1-2 pounds of muscle per month – though we’ve found that for most Rebels, closer to one pound is the reality.

“Optimal conditions” mean that you are eating the right amount and the right kinds of food, AND you are training perfectly for muscle growth (which we’ll explain below). Proper sleep is also absolutely necessary.

This also means you are trying to thread the needle of eating JUST enough to build muscle, but not too much that you put on a lot of fat, too. Yeah, you could go full hulk mode (“dirty bulk”) and just eat anything and everything, maxing out your muscle building… but it’ll be buried under fat, which you’ll have to trim again and restart the cycle. While it is certainly one effective way to gain muscle and strength, we more often recommend fiddling with your diet and training so you can find that sweet spot where you’re building muscle and not gaining too much fat.

All of this to say: Yes, can build muscle, but it will NOT be the crazy amount you read about in the magazines, unless you’re taking Dr. Stark’s super serum (ROIDS!). If you had grand visions of looking like the dudes in the ads you see in muscle and fitness, don’t expect to do so in 90 days with a few days of training and protein shakes.

Remember: Expect 1-2 pounds of month of muscle gain…under optimal conditions.

The one possible exception to gaining strength and muscle fast? Noob gains.

What about Noob gains?

Start

Yes, we’ve all heard the stories of guys that have gained 40 pounds of muscle in two months. Those stories aren’t real.

We’ve also seen all the ridiculous ads about “the workout supplement doctors don’t want you to see” with a guy that looks like Bane.

99% of that stuff is absolute bullshit, so let’s just get that out in the open! HOWEVER, If you’re really skinny, young, training hard, and eating all day every day, as a newbie you can produce results very quickly (ESPECIALLY if you are naturally predisposed to building muscle).

It is possible, in the first year of true strength training with intense focus and dedication, to gain 15-20 pounds of muscle. Combine that with 15-20 pounds of fat gain and you can drastically change your appearance if you started out very skinny.

When I started to take strength training, I felt like I was invincible. I even gained 18 pounds in a month, and I foolishly assumed most of it was muscle. But due to taking the supplement creatine (which allows your muscles to hold more water weight), almost all of it was water weight, along with some fat… and then probably 2-3 pounds of muscle!

I’ve since come to learn TEH MUSCLE GAINZ aren’t that easy. Fortunately, that’s only part of what I learned in that month. If you are new to strength training and you are eating right, you’ll not only pack on muscle, but you’ll see some incredibly impressive gains in your strength training:

  • Going from 1 pull up to 3 sets of 15?
  • Adding 100 pounds to your squat?
  • Adding 150 pounds to your deadlift?

I can’t predict what sort of results you’ll see in that first year, but it can be pretty epic if you attack it right! Muscle growth might happen slower than you want, but I expect something different will happen along the way – you’ll fall in love with this idea of building STRENGTH! In fact, getting hooked on progress, and strength training is one of the best things you can do for yourself.

So, if you are young, growing, and brand spankin new to strength training, you’ll be able to pack on muscle at a decent clip. Our goal will be for you to do it in a way that’s sustainable!

Hopefully I didn’t put a big damper on your Captain-America fueled dreams! I just want to set proper expectations so you don’t get discouraged with slow progress, and instead get SUPER encouraged with any progress. Getting strong should be freakin’ fun! Weirdly enough, once I stopped trying to get there quickly is when I started to actually make permanent progress.

Good? Good! Now let’s build you some muscle!

Okay, How do I build muscle?

muscle

We’ve covered this at length in the “Beginner’s Guide to Getting Bigger” but I’ll give you the abridged version:

  • Lift heavy things, progressively lifting heavier things.
  • Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
  • Sleep as much as you can.
  • Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables).
  • Repeat month after month after month.
  • When in doubt, eat more than you think.
  • If you put on too much fat, cut back on calories/carbs on non-training days.

The goal here is to thread the needle where we pack on size and muscle but not fat. If we don’t eat enough (generally a problem for skinny people), we will struggle to put on either. However, if we overeat we’ll build muscle and add some fat. We can then trim the fat, if after a few weeks we notice our body fat percentage creeping up.

“But Steve, I don’t have access to a gym – can I pack on muscle with just bodyweight exercises?

Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.

One note: Our genetics factor in tremendously – some people can put on muscle easily, some people put on fat easily, while naturally thin people (like myself) will struggle to put on either. It’s in our genetics! We can certainly do our best to fight that battle, but it will be a struggle for some more than others.

Note about all of the above. If you’re confused about how to start with strength training, or you want to start with bodyweight training before trying a gym, or you just want to make sure you’re squatting and doing pull-ups right, we cover ALL of that in our free downloadable guide, Strength Training 101: Everything You Need to Know.

Get your free guide when you sign up in the box below, and we’ll show you exactly what to do:

…But I don’t want to get bulky

Steve-Kamb-Shirtless-Before-After-3-Months

“I want to put on muscle, but not too much” shouldn’t be a big worry for you.

However, we get this question a LOT, from guys and girls. In fact, we get it so much from women, we included it in our top 7 myths of strength training for women. Mostly, this comment comes from folks who are new to strength training and fitness, which makes sense.

The unknown is scary, and we’re scared to start something if we’re not quite sure how our bodies are going to adapt. Combine this with mainstream magazines saying things like “lift light weights to tone arms!” and we we conjure up visions of lifting heavy weights producing a Hulk-like response.

Staci Progress

Here’s the truth: YOU DO NOT GET BULKY WITHOUT TRYING VERY HARD TO DO IT! Unless you are training with hypertrophy (increased muscle size) as a focus, have superior genetics, are taking steroids, eating like a horse, and focusing on nothing but muscle size for months/years, you are NOT going to get bulky.

I run a fitness site. I have dedicated my life to health and fitness for the past twelve years, and I have actively been trying to put on weight and muscle throughout that entire time.

I am nowhere close to looking bulky, despite all of my efforts to do so, and dedicating my last 13 months to building muscle and size. 

Yes, genetically some of us put on muscle faster than others, but even then it’s fractions of a degree, not DRASTIC sweeping differences. We tend to get this question from men or women who are so thin and have such fast metabolisms, they probably need to put on 40-50+ pounds of both fat and muscle, before they would ever even think to use the word “too bulky.”

So, remove this from your vocabulary! 

Get strong. Now.

deadlift

I want to talk about one final thing: all of the above info about muscle building is true, if you are 100% focused on muscle building.

Your results will vary if you are trying to build muscle while also:

  • Running regularly
  • Doing martial arts
  • Participating in sports that require endurance

Now, all of this information comes with a caveat: do what makes you happy! If you love to run, or play ultimate frisbee 4 days a week, go for it. Just be sure to temper your goals if you’re ALSO trying to accomplish a billion other things too. Just temper your expectations as to what will be possible.

If you’re ready to get started with all of this, join the Rebellion by signing up in the box below and I’ll send you our free resource for strength and muscle building: Strength Training 101: Everything You Need to Know. It’ll help remove the confusion and tell you exactly how to get started with your training!

What else can I answer for you about healthy strength and muscle building? 

We can become superheroes, and we have dozens of stories to prove it 🙂 – just remember it’s going to take time. Attack the problem with the right game plan, and your ascension to superhero status can come a bit quicker.

What do you want to know about building muscle and strength? Leave questions in the comments!

-Steve

###

photo source: Jay Springett: Start

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  • http://www.nerdfitness.com/ Steve Kamb

    thanks Silvio for sharing! And I agree. lift big, eat big 🙂

    -Steve

  • http://www.nerdfitness.com/ Steve Kamb

    hey Paul

    It varies person to person. everybody’s metabolism is different – so you need to test for yourself what works and what doesn’t…how much to eat to get bigger/smaller and adjust as you go.

    -Steve

  • http://www.nerdfitness.com/ Steve Kamb

    yeah, what Mike said 🙂

  • http://www.nerdfitness.com/ Steve Kamb

    it’s been a long 6 years and quite the journey. Some of those old articles make me cringe, and I think for some people not skipping breakfast is important to them to satiate themselves and not overeat for lunch and dinner…but I leave them up to show how far I’ve come and how far we’ve come 🙂 Cheers!

  • http://www.nerdfitness.com/ Steve Kamb

    more calorie and sleep 🙂

  • Flrunnermom

    Well thank you for this! I’m feeding him constantly – but you’re so right – 85 + miles a week takes it off faster than I can put it in 🙂 It’s a weird balance – too much size is not a problem we are having, but having too much means he’d have to carry it with him, and that will slow him down. It’s almost college time, this is his final track season and he wants it to be awesome. He read this and laughed. I’d send you his name and link – is there a way to keep a reply private?

  • http://www.nerdfitness.com/ Steve Kamb

    hey Kevin, once you reach the size/muscle build you want, then it’s just balancing caloric intake with carbs/protein/fat and adjusting after a few weeks based on results.

    I think Tim is a master at promotion and getting people to talk, and also a huge inspiration for me. I think he probably packed on a few pounds of muscle, added previously built muscle thanks to muscle memory, some water weight, some fat, etc. and then used some fun tricks with before/after lighting and perspective to make it more pronounced.

    I’ve hung out with Nate Green a few times, and this article is more indicative of what can be done in a month – http://fourhourworkweek.com/2013/05/11/how-to-gain-20-pounds-in-28-days-the-extreme-muscle-building-secrets-of-ufc-fighters/ when i asked him about it, he said “it was the most miserable month of my life” hahaha

    So I think there are extreme short term steps one can take, but i’m more interested in long term consistent results

  • http://www.nerdfitness.com/ Steve Kamb

    I’d argue that building 63 pounds of muscle in a month is absolute hogwash, even with steroids (though i imagine steroids were absolutely involved), along with water weight, muscle memory, etc.

    This article is more indicative of what can be done naturally in 28 days with somebody who is solely focused on building muscle: http://fourhourworkweek.com/2013/05/11/how-to-gain-20-pounds-in-28-days-the-extreme-muscle-building-secrets-of-ufc-fighters/

    And even then, 20 pounds in 28 days is crazy 🙂

    Cheers!

  • Amanda Jordan

    I agree with Ronan this article is all about Squats and
    Deadlifts, but no doubt very helpful article for those who wants to grow big.
    Ronan if you want to lose weight I suggest you to visit SincityTraining. This http://sincitytraining.com/
    web site is about losing weight, and may
    be u will find what you want.

  • Ronan

    Hi Steve

    Really Bad Timing for me to ask the comment. The day after I posted that comment, I suffered a severe back spasm in the gym for the second time. I was stuck in one position, couldn’t move an inch and an ambulance had to be called to take me to the hospital where I was admitted for 3 days. I have now been asked for one month of complete bed rest. Have started with a physiotherapist and has been asked to stay away from the GYM for the next couple of months. This happened to me second time and the Doctor said if I don’t take it seriously I will have to go for a surgery.

    Just to answer your question yes it was weight training induced when I used to do hardcore weights 2 years back. I have done MRIs and have been detected with “disc protrusion”. Considering the kind of injury I have I don’t think I can do cardio like running or for that matter weights. It’s quite sad to see my gyming life coming to almost an end in matter of few minutes and days.

    Any help or suggestion from your side would be helpful.

    BTW the link of the article you gave doesn’t work.

    Thanks a lot in advance.

    More power

    -Raunek

  • Charlotte Brown

    Yeah,
    healthy diet, good sleep, and perfect training is necessary for muscle
    growth. I have joined cardio kickboxing classes and do regularly
    exercises. I do not do much weight training though. Your tips are really
    useful, Thanks for sharing this post.

  • William Jackson

    Simply wish to say your article is as surprising. The clearness in your post has been just nice and I can assume you are an expert in this subject. Two years ago I looked like I had a basketball under my shirt. It’s never too late to get back in shape, but now I’m almost all muscle, with nice definition and less than 10% body fat. Thanks’ Egg Whites 24/7. They provide me an egg white protein powder.

  • Andrius Pavardenis
  • Ryan Somani

    Thank you for this helpful and informative
    article. I think that many bodybuilders and gym rats are confused and
    frustrated as they try and fail to build muscle quickly because they don’t know
    how to grow muscle. Building muscle fast can be done with the
    proper techniques, good workouts and diet are important.

  • apoorvayoga

    Yoga can help in weight lose and do home exercise daily, is the best natural way and also can join to zym.
    Yoga Teacher Training India

  • Farouk El-Khatib

    I started working out in November 2014.I am 24yo, 6′ and I weighed 160lbs in november with a body fat % of 11-12. Now it is April and I weigh 195 lbs at around 19% BF. So I guess I gained around 10-15 lbs of muscle keeping in mind that I take creatine, but I can definitely see a lot of progress and my wife says I’m double the size I was. Right now it’s been very difficult to gain some weight (a pound max every two weeks) even though I’m eating 3300 calories. I want to ask if I should cut or not? I’m working 3 times a week doing squats, deadlift, lunges, pullups, bent over rows.should i keep the same routine if i cut?or move to a 4day split?I’m asking if I should cut or not, because I’m worried if I cut then i’ll be taking away some of the gains I can be making as a beginner even though I’m find it difficult to gain some weight and I also read that the body is better equipped to build muscle at 10-12% body fat.

  • http://www.heroform.com HeroForm

    http://www.HeroForm.com
    I really enjoyed this article and the debunking of some common gym myths! Thank you for a great read!

  • Pingback: What Can You Actually Get Done in Six Weeks? (A New Six-Week Challenge Starts!) | Nerd Fitness()

  • Musclemaster

    Great article! What you do in the kitchen is even more important than what you do at the gym. want some special methods? visit bestfitnessandmusclebuilding(dot)com , you will know what I mean.Hope this help.

  • NikkyJ

    Great article!I want to add some personal experience,3 important things to build muscle:1.Good workout;2.Eat protein rich food and good diet;3.Last but not least enough sleep,at least 8-9 hrs.Tips to Build Muscle :1.Donot overtrain. Most people do;2.Donot train same parts wihin the same week;3.Eat good protein supplement immediately after the workout and first thing in the morning;4.Do variety of exercises.Source:Bodybuilder for 8 yrs.
    Source:bestfitnessandmusclebuilding(.)com

  • RellWilliams

    http://tinyurl.com/mv9edqr will help any put some serious muscle and burn fat fast and safe

  • http://www.waisttrimmers.org/ jocelyn

    What you said is exactly true. Our genes play an important role on how fast we build out muscles. Nevertheless, genes is not the major determinant for increasing our muscle bulk – our lifestyle practices do! I also wrote a great piece about building muscles. Please take a look here:

    Top 3 Strategies on Building Muscles

  • Pingback: 9 Mistakes Skinny People Make Trying to Get Bigger | Nerd Fitness()

  • tagrean

    Great post, thank you your opinion

    Best paleo recipe

  • Frank Lampas

    Great article, much props!

    I’ve been working out for the last 12 years or so. I made good progress within the first year naturally (as in sted free way) by sticking to a protein heavy diet, and plenty of “good form” being implemented during every workout. Up until this point, Ithink my discipline fast forwarded my progress to a certain degree.

    After aroud a year and a half, I hot stalemate…both in terms of strength and gains. I maintained the status quo that got me that far and suddenly everything went stale.

    I even considered juice at that point as I was really enjoying my progress which suddenly came to a halt. I friend of mine recommended that I used a testosterone boostting supplement that he’d been using for 6 months at that point. He assured me that things may well change…so I thought I’d take a pun and thought what the heck! Why not!

    Unfortunately, his recommended products didnt really cut it for me until I tried a different after reading a few different reviews http://musclegrowthexpert.com/testo-fuel-review/

    After trying out the new product I found that my metabolism increased, my energy levels were up and what better place to test the water than the gym? Although I didnt become superman, I felt that I wanted to push more weight and began to progress once more.

    I think the best way to gain muscle quickly is quite simple. Heavy weights + good form + consistency + Protein heavy diet + Right amount of testosterone present in body = and Voila!

  • Shruti Sinha

    Supplements are important if you intend to build your muscle mass in a very short period.
    Here Is Some tips for gain stronger muscles fast : http://www.ironhealthsupplement.com/blog/how-to-gain-stronger-muscles-faster

  • Jacob Emerson

    It takes time just remember for losing fat, you need to eat at a deficit, but for gaining muscle, you need to eat at a surplus.you can do both at the same time contrary to popular belief. But your body doesn’t really need that much extra calorie to build muscle. It is about 100 calories at most. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss. It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though. You need to also get into a routine I can’t stress this enough! be consistent! if you need help getting a routine check aestheticreview.com helped improve my gains 10 fold!

    Hopefully this helps!

  • Dan

    Some more tips that i’d like to add:

    1. Know the number of calories you need to grow bigger

    Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.

    2. Exercise big muscle groups to jumpstart the muscle building process

    Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.

    3. Lift progressively

    As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.

    Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.

    4. if you’re just starting out or are looking to try a new routine, then try a proven workout program. B e careful though there are a lot of cons out there a good site that has in depth reviews on a number of workout programs is http://workoutprogramreview.com/

    5. Alter your exercise routine

    If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.

  • Julien O

    Great post my friend keep it up! Please check out my blog about building muscle on http://www.muscleparadize.com

  • Rishab

    i have taken mass gainer and protein and gained 20lbs in 2 months and i also have been eating like a horse.Does that mean i will drop my weight when is stop protein and mass gainer??

  • Rishab

    i have stopped taking gainer and protein for naerly a month but there hasn’t been a drstic decrease in my weight and muscle

  • Alex

    Creatine doesn’t cause water retention…

  • Devin

    I must be predisposed to gaining muscle because I’ve begun developing abs and pecks after only a month as well as a 3.1 lb weight gain but no matter what I do I can’t seem to increase my ass muscle size and suggestions?

  • Jo

    Glycogen and exercise of long-term strength

    Your body, during physical activity, can break proteins, fats and carbohydrates for energy. However, this process takes place at different speeds. The speed with which fats and proteins are broken down is insufficient to feed a type of high-intensity exercise.Carbohydrates, for their part, are quickly converted into energy being the primary fuel during intense exercise. Furthermore, the carbohydrates are essential for the fast-twitch muscle fibers and are recruited during high-intensity exercise because the capacity of these muscles to use fat as energy is limited.

    Carbohydrates such as glucose circulating in the blood and are immagazinati in the liver and skeletal muscle as glycogen. Glucose Glycogen is immediately available energy resource to fuel the muscles particolarmenente important moments of intense activity and sudden.

    Currently, only expensive or invasive laboratory procedures such as muscle biopsies, are available to monitor the content of muscle glycogen. Thus the adequate daily intake of carbohydrates according to the training must be done by trial and error. General guidelines suggest that athletes maintain a carbohydrate intake of about 5 g per kg of body weight to maintain the quality of the workout.

    During resistance exercises supported, glycogen stores are reduced to critically low levels, which results in reduced power and consequently in a lower quality of sports performance. Individuals that are running exercises physically challenging with low levels of glycogen are not able to sustain high loads and are more susceptible to fatigue .

    To avoid running out of glycogen during exercise of long-term strength, many athletes rely on a diet high in carbohydrates before the race in order to significantly increase the amount of muscle glycogen.

    What is your carb? How does it work?

    The carbo-load, short for carbohydrate loading, is a strategy that combines exercise and nutrition to maximize glycogen levels before a drag race. This practice can significantly increase the glycogen to above normal values ​​of rest (50-100%). The muscle glycogen levels are normally in the range of 100-129 mmol / kg and the carb allows them to raise about 150-200 mmol / kg. This increase potentially improves the performance of resistance allowing athletes to train at their optimal pace for a longer time.

    The approach to carbohydrate loading has evolved since its first appearance in the late 1960s, when the Swedish physiologist Gunvor Ahlborg proposed a protocol that required a carb-depletion phase of 3-4 days with high intensity workouts combined to a low-carb diet. The loading phase would go on for the next 3-4 days and consisted of rest combined with a diet high in carbohydrates.

    In 1980, research has developed a method of carbohydrate loading without being phased out and a training protocol differently. This strategy was to increase the intake of carbohydrates and decrease training three days before the race. The training should include a last long workout a week before the races followed by shorter workouts throughout the week – decreasing time to time. More recent studies support this approach because “there is no evidence that a diet low in carbohydrates (…) brings benefits as well as a stage of exhaustion of carbohydrate loading ” [1] .

    In 2002, researchers at the ‘University of Western Australia have undergone training to athletes of resistance for three days and a diet rich in carbohydrates conbinata physical inactivity and observed that “the contents of muscle glycogen increased significantly (… ) after only one day, and remained stable after two days of high carbohydrate diet ” [2] . Keeping these results in mind, scientists from this research team have made ​​another study with a new new regime of carbohydrate loading. This new method required only one day of carbohydrate loading, after a short high-intensity workout. The study showed that a “combination of meeting short-term high-intensity exercise followed by a high intake of carbohydrates allows athletes to reach superhuman levels of muscle glycogen in 24 hours” [3] . The problem with this approach is that it dramatically increases the intake of carbohydrates and can lead to bloating and digestive disorders.

    Supply – Prepare your plan carbohydrate loading

    Nowadays, athletes choose the strategy of carbohydrate loading based on what works best for them. However, the intermediate approach, which combines an exercise descending with a high intake of carbohydrates and no phased out, the method is generally preferred.

    Training

    – Start by doing a long workout a week before the event. So, follow your normal diet with 50, 60 percent carbohydrates and decrease your training, decreasing the length and intensity of exercise.
    – Three days before the event starts the loading of carbohydrates and switch to a diet with 70% carbohydrates. It is recommended to increase the intake of carbohydrates, not total caloric intake. This means reducing the intake of fat and protein in quantities equal to or slightly greater than the amount of added carbohydrates.
    – The day before the race, do a low intensity workout or not to train their own. This will allow your body to store more glycogen in the muscles.

    Of age

    As regards the amount of carbohydrates during the loading period, to aim at a daily dose of 7-12g per kilogram of body weight.
    Here is an example of a food plan of carbohydrate loading for an individual to 70Kg (about 630 g of carbohydrate ):

    Breakfast:
    3 cups of cereal with 1 1/2 cup of skim milk
    1 medium banana
    250ml of orange juice

    Snack:
    Toast with honey or jam
    500ml XCEED Isotonic Sports Drink

    Lunch:
    2 sandwiches (4 slices of bread) with the desired filling
    200g of yogurt
    375ml of XCEED Isotonic Sports Drink

    Snack:
    banana smoothie made ​​with skim milk, banana and honey

    Dinner:
    1 cup of pasta sauce with 2 cups of cooked pasta
    3 slices of garlic bread
    1 glass of XCEED Isotonic sports drink

    Last snack:
    Toast with honey or jam
    250ml XCEED Isotonic sports drink

    Hints and Tips

    Carbohydrate loading requires exercise descending (cone) . Failing to gradually decrease the intensity and the volume getting more rest comprometterai maintaining glycogen stores.

    Count carbohydrates . It ‘important to have a good understanding of the amount of carbohydrates that you are consuming.Pay attention to the nutritional value or work with a sports dietitian.

    Reduce fat and proteins . Increase your daily intake of carbohydrates, not your total caloric intake. Replace the calories of fat and proteins with carbohydrate calories.

    Pay attention to the fiber intake . Athletes who consume too many foods high in fiber during the carb may suffer from stomach problems on race day.

    Do not worry about weight gain . For every gram of glycogen stored in more, the body stores even 2 grams of water.Therefore, it is likely to gain weight because of muscle glycogen and water in most but considering the rest you cut back on fat as expected …

    Do not eat anything that comes in front of you . Carbohydrate loading is not an excuse to fill of junk food. Junk food can be rich in carbohydrates but is also high in fat. Also, eating too many foods high in fat makes it difficult enough consumption of carbohydrates.

    Consider exercise duration . The body takes about 90 minutes to consume the majority of its glycogen stores so if you train for less time your carb will not do you much.

    For women it’s different . Although there is not much research on female subjects, some studies suggest that women may be less sensitive to carbohydrate loading because of hormonal differences. If you are a woman, you can overcome this obstacle, increasing daily caloric intake from 30 to 35 percent during the loading phase.

    snbnutrition.blogspot.com

  • Anthony Rammin’ton Steele Dunk

    What’s happened is you have basically re-comped. There is no way you put on that much strength and gain no size unless you’re still a two month newbie, in saying that…if you want to increase weight you need to eat more and your genetics play a big part too.

  • Anthony Rammin’ton Steele Dunk

    You can only get stronger without getting bigger if you are complete newbie due to neurological gains but after the 6 to 8 week mark you find your strength is still going up, the body has actually started to build muscle. Now how much muscle you put on this down to genetics, diet or drugs It’s biological impossible to separate strength and size

  • Jason Mitchell

    From what I’ve heard, with bodyweight exercises it’s different, although I don’t have personal experience. In other words, gaining strength from going through bodyweight progressions can be done without necessarily bulking.

  • Anthony Rammin’ton Steele Dunk

    You don’t need to bulk, muscle will be built if there is enough progression after 6 to 8 weeks

  • Jason Mitchell

    Ok. But for someone that has no excess fat (say no more than 10% for a man), and thus no real recomp potential, would that still be sufficient? Meaning, would there still be muscle gains (slow but actual increases in scale weight) just from gaining strength through progression?

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    Great article! If you’re having trouble building muscle and bulking up like I did in the past, then visit:

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  • Riley

    Hey, I’m a 17 year old boy and I play golf, I’m 6″2′ and I weigh 78kg, I’m pretty lanky and have a little gut and I want to put on muscle and get my body in to shape, where do I start and how long/often should I start lifting weights? Thanks heaps !

  • Been

    Great article! If you’re having trouble building muscle and bulking up like I did in the past, then visit:

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    Here’s an method about how to gain good muscle weight:

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  • Paul

    When should you do abs and push-ups? I do them at the beginning, then I do the lifting and machinery and finally I end as I began.

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