The best training routine won't do you much help if you don't have the best muscle building diet, and I mean muscle building diet. Forget getting all cut up to get shredded abs and getting ripped. Getting lean is a different article. This is not the time for that. Besides, you can not get maximum muscle gains at the same time you're trying to get lean. I don't care who tells you otherwise. Science will work against you, and you'll end up burning muscle, and getting......wait for it........smaller!
So get your body building grocery list ready. Let's dig in.
Muscle Building Foods
Planning your bodybuilding grocery list is the first thing you will need to do before you even think about hitting the weights.
Bodybuilding Grocery List
Muscle Building Diet Routine
Building muscle will not happen unless your diet is in order. This is an off season diet designed for bulking and packing on serious muscle mass. Again, forget about getting shredded right now. Eat big, eat healthy, and focus on cutting up after your muscle building period. Okay, now you've stuck to your bodybuilding grocery list, and you're ready to get on your muscle building diet. Here is what our muscle building diet looks like. Once you learn how many grams of protein are in the protein rich foods, and how many calories are in each food, then you can replace certain foods with others to your liking. This is my bulking (off-season) diet.
Meal 1: (Breakfast)
Meal 2: (Snack)
(2 hrs after meal 1 - simple protein and carb meal)
Meal 3: (Lunch)
Meal 4: (Calorie Load)
(2-3 hours before workout. Eat til full, but not stuffed)
Meal 5: (Pre-Workout)
(Energy boosters and fat burners to amp your workout session)
Meal 6: (Post-Workout)
(Most important meal of the day. Perfect time for a quick-digesting liquid meal)
Meal 7: (Dinner)
Meal 8: (Before Bed)
(Light protein meal)
So you've got the diet down and you're ready to hit the weights. If you're a serious body builder, or at least serious about putting on muscle, at some point you have sought out "the best training program or routine" during your quest for knowledge. So, what is the best muscle building workout routine? P90X? Nope. CrossFit? Nope. Group Training in the park with some trainer in a polo and wind breakers? Hell no. There is only one answer, and one answer only. Strength training. To gain muscle fast, a person MUST participate in a well-structured strength training regimine. Trash the gimmicky BS video tapes. This is body building, not Richard Simmons workouts. And to get bigger, you need to get strong. This is an extremely important component to muscle growth. You need to get out there and lift some "heavy ass weight", as Ronnie Coleman would say. Let's take a look at what strength training is.
Strength Training (Training for Serious Mass)
2 - 6 reps at 80% - 90% of the "1 rep max" activates myofibrillated hypertrophy.
Beginner's Gains (If Inactive)Within the first 12 or so days of training, an inactive person can attain noticeable strength gains during the muscular "learning" phase.
Increasing the Weight
As muscle requests increase and demand amplifies with increased weight, the body must accomodate, or adapt to the increased load. The body senses this load and responds with increased muscle fiber production, or hypertrophy.
How it all works
Muscle hypertrophy is simply the enlargement of size or strength of the muscle. There are two types of hypertrophy:
Sarcoplasmic hypertrophy (Size of Muscle)
Sarcoplasmic hypertropy is when the volume of sarcoplasmic fluid (thick liquid between cell membrane) increases in muscular strength
Myofibrillar hypertrophy (Strength of Muscle)
Myofibrillar hypertrophy is when actin and myosin contractile proteins increase in number and contribute to muscular strength and a miniscule increase in muscle size.
What NOT to Do
12 or more reps of sub-maximal load predominantly activates sarcoplasmic hypertrophy.
While endurance training may grant you with some muscular gain, this is not the "Fastest Way to Build Muscle." Endurance training is exactly what it is; for endurance. P90X and CrossFit both fall in this category, and these are NOT for you. When you run into someone who is ripped from doing P90X or CrossFit, it's most likely because they were fat, or some type of mesomorph or endomorph, and they have toned up from engaging in those programs. These programs are just a combination of maximum intensity cardio, mixed in with endurance training. Still not sure why people pay for that. Maybe for the motivation?