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Looking for the most comprehensive muscle building guide on the internet? Well good thing you stopped by, I’ve got you covered.

This guide will take you through everything from nutrition to training and even supplementation which will get you on the right path to add quality slabs of muscle. If you need help or clarification, please feel free to post a question or comment at the end of this guide. How Do You Actually Build Muscle? Before we discuss the nuts and bolts of, we need to run through the basics on muscle physiology so that we’re all on the same page. When someone lifts weights, they create trauma within the muscle fiber by generating micro tears. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components.

When these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy. Essentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage. Now don't get me wrong, there is some truth to the saying, 'stimulate, don't annihilate.' But, to quote supergenius and performance specialist Alex Viada, ' Adaptation requires pushing the body to do something it doesn't really want to do, it's gonna hurt. If it gets easier, then chances are, you're getting lazier.' Somatotypes: Do They Even Matter?

When it comes to training and nutrition, most guys want to classify themselves in 1 of 3 body type categories: ectomorph, mesomorph, or endomorph. Before we get into breaking down each somatotype, let’s first examine the origins and significance of body typing. Somatotypes were originally developed by a psychologist from Rhode Island named William Herbert Sheldon. Originally, was developed to characterize individual’s psychological state based upon their anthropometry. In the end, the bodybuilding and fitness community adapted the somatotype classification system as a way to categorize physical deviations present in trainees. Not only that, the original model developed by Sheldon was designed entirely for men so what are women supposed to use? As you can see, somatotypes are fairly limited in their design, application, and significance.

Hi Prashant, Check out our top protein and mass gainer products in the 2 links below: Each product should have plenty of reviews and ratings to help you make the best and most informed decision based on your needs. With that being said, supplements such as protein powders and mass gainers might help you reach your daily protein and calorie needs.

But, it is still important to be tracking your food and supplement intake each day to ensure you are consuming enough calories and protein to achieve your muscle building goals. Just because you drink 1-2k calories worth of mass gainer, doesn't mean you've consumed enough calories for your individual needs. To find your individual needs, check out the bmr calculator below and add ~250-500 calories to that number to build muscle mass: Hope this helps! Matt, When it comes to supplementation, that's a very tough question to answer as individual needs will vary based upon lifestyle, nutritional intake, and genetic factors.

If you really wanted to drive into the nitty gritty and figure out exactly how to target your supplementation, that would need to be accomplished via blood work. I would say that if your budget is extremely limited, your best bet would be to buy the highest quality food possible. Invest in your lifestyle and your nutrition first and foremost. 'Eating well' is tough to objectively quantify. One can eat 'well' but that doesn't necessarily mean that you are eating enough to build muscle or recover adequately from workouts. Also, taking protein shakes doesn't guarantee that one will start to accrue massive slabs of lean body mass.

Muscle anabolism is a fairly complex metabolic process which has a number of contributing factors at the cellular level and can't be reduced to a single supplement or dietary component. As such, to answer your original question, you must begin to dig. Here's a few places to start: 1. Are you tracking calories? Doesn't have to be religiously but one should have a general idea of where they're at if the goal is mass gain and things have stalled. I'm not talking about weighing every gram of food you put in your mouth and meticulously logging your life on MyFitnessPal.

As long as you're aware (within 100-200 calories) of what's going in, you should have an idea of what to adjust. What's your training like? Are you crushing 25 sets for chest like the average juiced out bodybuilder? If so, there's a pretty good chance you might be working above your MRV (maximal recoverable volume) and as such any physiological adaptation which could have taken place is going to be minimal given the cellular environment which occurs in a state of functional overreaching. What do you do for recovery?

Binge watching Netflix and crushing Lucky Charms doesn't count.Use proactive means to offset the deleterious affects of training - - practice good sleep hygiene - eat like an adult (aka real food) - set aside time for mindfulness (look into the app Headspace) - utilize soft tissue strategies such as foam rolling, IASTM (instrument assisted soft tissue mobilization), dry needling, etc. Depending upon your individual needs - assist the lymphatic system by utilizing contrast showers, compression, or inversion There are even more factors which one could examine but ^that should get you started. If you want even more guidance, read through some of my other articles. I go into depth on many of the above topics and it should help to elucidate the area of interest. Data is meant to drive decisions.

You don't need to be tracking meticulously but you should have a system based methodology which allows you to adjust different aspects of your lifestyle and nutrition to overcome plateaus or modulate recovery depending upon training demands. Sj, Recovery is entirely individual. There are both objective and subjective markers of recovery. Objective: Are you getting stronger? Increasing either weight or reps? If you're measuring individual markers on a daily basis like vertical jump, grip strength, or resting heart rate then what sort of trends are you noticing in these variables? If they're staying the same while your strength is increasing, then you're recovering well.

If they're decreasing and you find yourself weaker over time then you're not recovering well. Subjective: What are your energy levels like during the day?

Side B Complete Collection Sid Rar. How long does muscular soreness last? Longer than 72 hours?

If so, you're likely doing too much volume and/or you aren't recovering properly with certain lifestyle factors. How's your sleep? Again, this is just the tip of the iceberg, you could delve into each of these topics individually at great lengths but if you just want to keep it simple, ask yourself this question: Am I getting stronger? If not, then you need to examine your programming, technique, nutrition, or lifestyle factors which can all play a role in systemic recovery. Hi.i joined gym a week ago.my coach is saying start taking protein powder.so i want to know after how time we should take supplement after joining the gym.is it compulsory to take these suplement.and he suggest me dymatize way proten or isopure are they god.or can u sugest me better.i am non vegitrian 2.

My second ques is my height 160 cm 5.3ft 168 weight not to fat not to slim and I want very decent muscle not very bulky.what shold I do.if nessary what are the best suplement for pls suggest me •. Hi, I'm 6'1' 175 pounds 27 years old. I would like to increase my general muscle mass and reduce my stomach fat. I would consider myself and ectomorph (hard gainer) as I have never really developed much muscle while I've always been very active in sports and periodic weight training. Over the past year I lost about 30 pounds (nearly all fat) by reducing my caloric intake effectively and regular whole body exercises. I was on my way to my ideal body composition until I became a bike courier.

I've been a bike messenger for 9 months and recently my stomach fat has started to return. I'm riding 50+ miles each weekday riding for 9 hours a day. How many calories should I be eating?

I've tried everywhere between 2400-3,500 cal/day. Is it possible for me to be eating too few calories while still accumulating stomach fat? Is it realistic for me to be able to maintain or even build muscle mass in this scenario? Please help, thanks. Hey great page, one question, when u talk about weekly sets per bodypart u mean the total sets including all exercises per muscle and/or group muscle, OR the total of sets per exercise per muscle/group muscle?

Weekly Sets Per Bodypart 9 to 15 weekly sets - Large Muscle Groups. These groups include chest, back, shoulders and quads. 6 to 9 weekly sets - Small Muscle Groups. These groups include biceps, triceps, calves, abs and hamstrings. 0 to 3 weekly sets - Minor Muscle Groups. These groups include lower back, forearms, rear delts and traps.So if I'm training a bodypart once a week on a 4 day basis (back/chest, legs, arms, shoulders), how many sets per exercise should I be doing?

Thanks in advance! Hi Steve, First i want you to thanks for great information on this M&S forum. This really help me in starting gym. I am doing fullbody following workout just want you to know & comment if it is OK. Monday: Seated Barbell Press: 5x12 Bench Press: 5x12 Lat Pull down: 5x12 (I cant do pull ups) Sqaut: 5x12 Barbell Curl: 3x12 Skullcrusher: 3x12 Wednesday: Seated Dumbbell Press: 4x12 Inclined Dumbbell Bench Press: 4x12 One Arm Dumbbell Row: 4x12 Smith Machine Standing Calf raise: 4x12 Dumbbell Curls: 2x12 Seated Dumbbell Extension: 2x12 Friday: Military Press: 5x12 Bench Press: 5x12 Lat Pull down: 5x12 (I cant do pull ups) Deadlift: 5x10 Barbell Curl: 3x12 Skullcrusher: 3x12 I am male, age 26 y 8m, height 5, 10, weight 152lbs.

• • • • • • Just enjoyed a 'Diet Coke' break? You'll be pleased to hear that you won't need to do any exercise to work off that fizzy drink. However, according to a newly launched exercise calculator you'll need to go for a half-hour brisk walk if you want to work off the calories from a standard 330ml can. The Work It Out Calculator has been launched by the Coca-Cola company and matches all of its popular drinks with how long it would take to burn the calories off through various forms of exercise. So while a 144 calorie can of Sprite could be worked off in an 18 minute Zumba class, it would take 47 minutes of ballroom dancing, or - if you could face it - 73 minutes of ironing.

It reveals that 'healthier' vitamin drinks such as Glaceau Vitamin Water Essential would still require a 13minute cycle ride or vacuuming for 19 minutes. But if household chores fill you with dread, Coca-Cola reminds readers that: 'Great music can put the fun into vacuuming. Crank up a fast-paced tune and burn some calories while you clean!' The calculator also doesn't mention just how much sugar is in it's 'full-fat products'.

A can of coke contains 39g or nine teaspoons of sugar, which is close to half of a woman's recommended daily allowance of 90g. Barnett Bicycle Repair Manual Table Of Contents here. A can of Diet Coke contains 0.5 calories so doesn't require exercise to work off, however normal Coca-Cola is a different matter (see table above right) The company launched the calculator after it commissioned a survey that revealed over a third of Britons admit they don't have the time to be as active as they like, with motivation (32 per cent) cited as a key barrier. Coca-Cola GB said: 'We want to help people understand how they can enjoy our drinks as part of a healthful balanced diet, whilst communicating the importance of an active lifestyle.'

The move will be seen by many as a cynical PR stunt to promote Coca-Cola as a healthy-brand. However, many will doubtless be keen to learn how much jogging they need to do tonight after downing a can of Fanta (12 minutes, in case you're wondering). The company has faced criticism in the past for not responding to health concerns.

In June, UK campaigners called for a ban on a colouring linked to cancer which has been found in Coca-Cola sold in Britain.