Muscle Gaining


Worlds Strongest Deadlift 1100lbs 

How does P90X work?

P90X prides itself on its groundbreaking system called “Muscle Confusion.” The concept of muscle confusion is basically not allowing your body to get familiar with doing the same fitness routines again and again cause a plateau effect. PX90 is always introducing new moves, new techniques, like different styles of push-ups, to insure that your muscles will never get used to doing just one routine.

P90X Nutrition Guide

To every great workout plan there is a great nutritional guide. When you buy P90X you will receive a 3-phase nutrition plan. This nutritional plan is just as critical to your success as doing the exercises themselves. The three phases are specifically calculated to correspond with your workout. Phase one is fat shredding, eating high-protein foods that will provide strength to your muscles, while your body is burning fat.

Phase two, will boost your energy by integrating carbohydrates and foods with low fat but high in protein to ensure your body is performing at its energy peak. Phase three, will introduce more complex carbohydrates so that your body will have the endurance to complete the P90X DVD’s. Each phase will act as fuel for your body, allowing your body to perform at its maximum ability. And best of all you get a p90x calendar to keep track of your progress so you never get lost.

What else can you do to achieve maximum performance?

Power 90X also has a variety of supplements called P90X Peak Performance. There is a recovery formula, to help reduce muscle soreness. A health formula, multi-vitamins to help your strength and energy, and protein bars to maximize your performance.

How to build lean Muscle the right way:

The biggest mistake that one can make when attempting to put on muscle mass is imitating competition bodybuilders. Alot of pro body builders do not train naturally or may even be genetically built with heavy muscle mass. Trying to do their routines and eat what they eat will not help you build muscle fast. A normal person needs to approach muscle building in a diferent way; here’s how to build stong lean muscle the right way.

1. Get Stronger. More weights equal more muscle. Get into weight training. I recommend weight lifting because it allows you to start light and add weight to as much as you want. Body-weight exercises work too (push ups, sit ups, pull ups etc).

Weight Lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
Calisthenics . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Don’t imitate Bodybuilders. Concentrating on one body part exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.

4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1/2 your body-weight. That’s a free weight Squat with hips coming lower than knees.

6 Get Recovery. Pro bodybuilder workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Begin with 3 full body workouts per week and focus on increasing the weight resistance, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 6-8 hours sleep.
Drink Water. Avoids dehydration and helps muscle recovery. Drink eight 8 ounces of water a day, and drink water during your workout.

Eat. “Eat Eat Eat” Helps you put on the calories and stores the access as muscle tissue allowing you to gain lean muscle mass.

7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

Proteins. Meat, poultry, fish, whey, eggs, milk, …
Carbs. Brown rice, oats, whole grain pasta, quinoa, …
Veggies. Spinach, broccoli, tomato, salad, carrot, …
Fruits. Banana, orange, apple, pineapple, peers, …
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

8. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it’s full of vitamins.
Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegeterian/vegan.

Comments
  1. 3two1fitness says:

    Hey man this is good stuff! Im new to the blogging (actually started today) I would love to use some of this stuff you got! You seem to know your health!

  2. Man, I am itching to get back in the gym. This spell of bronchitis is a drag. I’m desperately feeling the need to sweat and feel the burn.

  3. lynmcfarlane says:

    Thanks for the tips. I am struggling to gain muscle. I am natural very thin girl and am training with a PT but all that is happening is that I am losing weight!

    • L-Jay Health says:

      My best advice to gaining muscle is to eat more calories than you are burning. It takes about 3500 calories to gain a pound. If you are working out you are probably burning more calories than what you eat which leads to weight loss. Try and flip this around, eating natural peanut butter, nuts, avocados helps to increase your calorie level while still eating healthy and will help with the muscle gain. Also try and focus on more weights than you do cardio. If you want to gain muscle you should probably do about 30 min of cardio per workout and the rest resistance training. Low reps high weights helps build muscle as well. How much protein are you currently taking in a day?

  4. thefoodery says:

    Good advice on eating whole foods! I don’t eat much meat or dairy, so my protein sources include wheat-free grains, nuts, veggies & legumes. I put on muscle fairly easily (must be my genes!) and I’m on my first week back into exercising after 4 months of not having a regular schedule. I’m following a plan for 6 days of 30 min cardio, then will up it to include some strength training. Wish me luck! :D

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