Muscle Build Up

With limited time and resources, your muscle building plan needs to be as efficient as possible. The only thing worse than to spend months training and see little to no progress is to spend months muscle building successfully, and then have an injury set you back. As an aging lifter, I have come to appreciate and use a timeless method to increase my workout efficiency and aid in injury prevention.There is an old adage in weight lifting, “a long muscle is a strong muscle”. This is absolutely true. The term long is NOT meant that smaller framed people can’t be strong. Long in this context refers to flexibility. The greater your ability to get your muscles to stretch as close to their maximum as possible, the stronger you can be. There is a definite connection between “range of motion” and how much power you can generate. And obviously there is a connection between how much power you generate and how much muscle you can build.

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Below are the top supplements that you should consider if you are currently trying to add more muscle. Keep in mind that none of these will promise any magical effects, but in all reality, pure, true muscle does not come by means of some type of supplement (apart from steroids, which is neither safe nor practical), it comes from your dedication to the gym and good foods that you are putting into your body.*Glutamine:The next supplement that would be beneficial to take is glutamine. Glutamine is another recovery supplement that will also help to prevent minor aches and pains, particularly in the joints and ligaments in your body.Since when you are placing large amounts on your muscles on a weekly basis - as you should when you are trying to gain muscle, you will correspondingly be placing equal amounts of stress on your bones and ligaments, helping to protect these essential structures is critical.There is nothing that will halt your muscle building progress faster than an injury. Glutamine can help to prevent this.*Fish Oil caps:Finally, the last thing you should be taking is fish oil caps. These are not only good for your overall health, but they will also help to increase your insulin sensitivity. This means that then when you consume carbohydrate rich foods, your body will know exactly what to do with them and will help take them up into the growing muscle cells very quickly.Since this is what it necessary for your muscles to grow and recover, making use of fish oil caps is a wise decision on your part.

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So, what’s the bottom line for you, the muscle builder? You should still aim for a minimum of one gram of protein per pound of body weight, as protein does supply the amino acids that form the structure of new muscle tissue and obviously you don’t want to short yourself on those.After that though, you really won’t need any more because once those basic needs are met, all you require is the energy to then build this muscle out of those building blocks.While protein can be used for energy, it’s not used nearly as effectively as carbohydrates or dietary fat is, therefore it actually makes more sense to raise either of these two macronutrients in comparison with raising protein.So, next time someone is telling you that you need to take 2 grams of protein for every pound of body weight you have to build muscle, remember that you know better. There’s really no harm in taking in this much, but it by no means is going to be the way to go if you want to optimize your muscle building ability.