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FAQ - Building Muscle
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I started following a programme to build up my muscles. I gained size initially but the progress soon slowed down. What can I do to continue achieving results?
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A lack of testosterone will limit your ability to gain muscle. I have dealt with many males with this issue and have successfully overcome it by naturally and safely increasing testosterone levels. Some of the supplements I use are Holy Basil, Ginseng and Pantethine.
This is a safe, legal and effective way to allow your body to gain size and get lean. A lack of testosterone is strongly linked to long term health problems. Optimum testosterone levels are essential for health aswell as your ability to build muscle. Using the bio signature modulation (12 site body fat assessment, Charles Poliquin www.charlespoliquin.com) low levels of testosterone are highlighted by a high reading of body fat on your tricep.
If this is the case, I recommend the appropriate training programme and supplementation protocol based on your bio signature results. Seek advice from a professional before taking any supplements!
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What are the best foods to eat for building muscle?
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To gain size, you need a free weights gym, lots of organic protein, a high level of testosterone and essential fats. Before I start building size on someone, I get them lean first. It is much easier to build muscle onto a lean frame. From here I design a diet plan based around lean meats and fish (a different protein each day), grains in the form of brown rice, sweet potato, oats and brown wheat free pasta.
I recommend 5 meals per day all spaced equally apart to maintain regular blood sugar levels and limit insulin production. Each meal should consist of a meat or fish, a serving of carbohydrate (choose one of the 5 listed above) and essential fats like avocado, flax or salt less nuts.
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What are the recommended reps/sets to follow for maximum size?
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8 - 12 reps per set, 3 - 6 sets per muscle group, 1 minute to 2 minutes break between sets! A lot of people think that lifting the heaviest possible weights with low reps i.e. 1 - 4 is the best way to build size. It is not! It is the best way to build strength, remember you don't have to be big to be strong.
For your muscles to grow they need to be stressed for 40 to 70 seconds without a break. A typical set for muscle building is 12 reps taking 4 seconds per lift. This totals 48 seconds for the set, this fits nicely into the 40 - 70 second muscle building guidelines.
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