For most of us, winter can be the perfect time of year to try to put on some extra muscle mass. Without the need to show off a six-pack for at least a few more months, the colder weather is the perfect time to eat more, train hard and put on more lean muscle than you had last year. Come summer, you’ll be ready to diet down and show off your new, hard-earned gains.
But getting quality lean-muscle gains can be a challenge if you’re not sure how to go about it – you can’t just eat anything! If you’re not careful, you could end up packing on too much fat and not enough lean muscle.
If you’re not sure where to start, here are four tips to help you have a cleaner better, mass-gaining season!
TIP #1: Eat the Right Balance of Macros
When it comes to adding mass, it doesn’t mean you need to eat 24/7. You may just need a macronutrient adjustment. Remember, protein makes muscle, and carbs give us energy to fuel workouts. If you are eating too few protein calories, and far too many carbs, you will put on less muscle, and store those extra carb calories in fat. You are far less likely to eat too much protein and store it as fat. In fact, the intestines absorb about 90% of all protein that gets digested. If your body’s need for protein happens to be lower at time of ingestion, the body will simply slow down digestion until it is needed. Unlike carbs – especially the simple ones, that will spike insulin and either shuttle those carbs to your muscles to be stored as glycogen, or in fat if your glycogen stores are full!
EAT THIS: At least 1 to 1.5 g of protein per pound of bodyweight,; 1. 5 to 2 g of carbohydrates per pound; 0.5 g of fat per pound.
TIP #2: Eat Fewer Calories
You might think you need to eat a lot of calories, to pack on muscle but this is not exactly true. Your body type and your activity level should determine your calorie intake. Calorie increases of just 500 calories per day are enough to gain weight. In total your calories should be anywhere between 15 to 20 times your current weight to add mass.
TRY THIS: Start slowly, increasing by 100 to 200 calories a day from your base calorie intake.
TIP #3: Get Most of Your Calories From Natural Whole Foods
Yes, it’s true that you need to eat more calories. But those calories shouldn’t come from food that is low in quality. You are what you eat. Higher-quality foods will give you higher-quality results. Resist the urge to eat junk food to bulk up your calories, and instead eat whole foods closest to their natural state. Choose carb sources such as potatoes, brown rice, whole grains, starchy vegetables and greens. For proteins choose lean cuts of meat, poultry, whole eggs and non-fat dairy and pick healthy fats such as olive oil, avocados, nuts and seeds. Eating healthy foods will ensure better digestion, less insulin spiking and better blood glucose management.
TIP #4: Use Cyclic Bulking
One way to add lean mass without putting on excess fat is to use the diet technique of cyclic bulking, where you alternate between high-calorie bulk phases, and low-calorie cutting phases. The traditional approach of cyclic bulking was 2-weeks of bulk, followed by 2-weeks of a cut. This method was thought to lead to fewer gains in fat mass, and more gains in lean mass. Research has shown that those who used bulk/cut techniques not only experienced lean mass gains but also experienced positive changes in anabolic hormones including testosterone, insulin and IGF-1.
Interested in performing a bulk/cut cycle? For bulking take your bodyweight and multiply it by 10 to 12 to give you your base maintenance calories, than add 1200 to 1600 calories depending on your activity level and body type. For the cutting or low calorie phase take your bodyweight times 8 to 10 to give you your calories. You may want to use longer periods of a bulk/cut phase, instead of the short 2-week phase. Just remember, being on either a bulk or cut diet for too long can have repercussions as well, including fluctuations in metabolism and hormones needed for both weight gain or weight loss.
Forbes GB, et al. Hormonal Response to Overfeeding. AJCN. 1989. 494: 608-611.
Jebb, et al. Changes in Macronutrient Balance During Over- and Underfeeding Assessed by 12-Day Continuous Whole-Body Calorimetry. AJCN. 1996. 64: 259-266.
Ten Have GA, Engelen MP, Luiking YC, Deutz NE. Absorption kinetics of amino acids, peptides, and intact proteins. Int J Sport Nutr Exerc Metab. 2007. 17 Suppl: S23-36.
Eating to Build More Muscle
The post Eating to Build More Muscle appeared first on FitnessRX for Men.
By: Lauren Jacobsen
Title: Eating to Build More Muscle
Sourced From: www.fitnessrxformen.com/nutrition/eating-to-build-more-muscle/
Published Date: Fri, 07 Aug 2020 15:51:37 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
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The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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