Monday, January 2, 2012

The only muscle building supplements you will ever need.


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In order to cover everything sufficiently in this article, I would like to retouch upon two of the supplements I mentioned in a previous article as these supplements should be a staple in every athlete or fitness minded person's diet.  Then I will cover a few supplements that I use specifically to increase muscle mass when I am looking to add lean muscle to my frame in the off season.

1). Whey Protein-  Whey is basically a major building block for all forms of muscle development. It helps muscles repair and grow, provide calories, encourages muscle building and fat loss, and even helps maintain muscle mass while losing body fat simultaneously.   Read more about about whey protein here  http://everystepblog.blogspot.com/2011/11/three-supplements-every-athlete-should.html. I recommend 1 scoop of 25 grams three times daily if you are looking to add mass.

2). Glutamine-  Glutamine is another staple for anyone who is training to increase performance or build muscle. Glutamine protects your muscle mass from break down and aids in recovery after a tough workout. You can read more about Glutamine here http://everystepblog.blogspot.com/2011/11/three-supplements-every-athlete-should.html as well.  I recommend taking 3-5 grams three times daily.

3). Creatine.  There are a variety of different forms of creatine on the market: ethyl ester, monohydrate, AKG,  kre-alklyn, pills, powders, and liquids.  I personally have had 0 success with any form of creatine in a pill.  I have also had no success with kre-alklyn despite it's popularity.  My favorite forms of creatine are either pure creatine AKG, or creatine monohydrate.  I personally use creatine AKG as it comes with a little less bloating than the traditional creatine monohydrate.  I have also used ethyl ester, and while it has very little associated bloating, I don't feel it was anywhere near as effective as AKG or monohydrate.  I recommend taking 3 grams of Creatine AKG after weight lifting, and 3 grams in the morning on off days.  http://everystepblog.blogspot.com/2011/12/creatine-most-tried-and-tested.html

4). Arginine.  Arginine is precursor to nitric oxide (not to be confused with nitrous oxide).  Nitric oxide is a powerful compound in the body that causes smooth muscle relaxation.  Smooth muscle is a type of muscle that is present in the arteries, and allows them to dilate and contract to regulate blood flow to the tissues.  Arginine teams up with nitric oxide synthase to increase blood flow to the muscle, and this translates into: increased endurance, increased strength and recovery, and increased lactic threshold.  Arginine can be purchased in many different forms including l-arginine, arginine AKG, arginine ethyl ester, and many others.  Usually doses are around 9 grams per day, in divided doses three times daily with an empty stomach.

Taking these four supplements along with a healthy diet, heavy lifting, and a caloric excess will ensure that you are able to gain a lot of muscle and mass.  The main thing you need to know if you are looking to gain muscle mass is to eat.  You must eat, and eat often if you are looking to add mass.  For some, it will come easily and adding a few extra foods like potatoes each day will add weight to your frame, for others, measures are more drastic.  Sometimes a "hardgainer", a person who has problems gaining weight, may need to eat until they are uncomfortably full several times a day, or even drink 1 gallon of whole milk each day.  Remember though, if you are not taking in more calories than you burn each day you will NOT add muscle or weight.  Good luck and may 2012 give you the body you want, but only if you are willing to work for it!

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6 comments:

Thanx For ur post, i also read somewhere Whey Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of a body are essential in the diet of humans for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. i also read Whey Proteins are much usefull for muscle building. is this true..??

Thank you for sharing this post. I found it very informative and helpful. I have been looking into how to build muscle because I want to get buff for bathing suit season. So far I have been making progress but still have a ways to go. I have learned that protein intake and shocking the muscle groups are very important. I have not tried any supplements yet but you put together a nice list.

Yeah I also heard that dietary supplement helps the muscle tissues to build up proficiently and increase the level of dietary in our body.

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I am happy to find so many useful information here in the post, thanks for sharing it here.I hope you will adding more.I know something information about Building Body And Muscle Fact that works properly. You may check it out. I hope that it will equally help you.

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