How Fast Can Someone Realistically and Naturally Build Muscle?

Building additional muscle mass is a relatively complex process that hinges on a number of variables. Many individuals will often combine a standard, high-calorie eating plan with high-intensity exercise in order to put on lean mass. This method has significant anecdotal and experimental evidence, which makes it almost universally efficacious. Yet, such eating plans can provide wildly varying muscle accretion results. This large difference can only be accounted for by examining the different factors that limit muscle growth.
The Natural Limits of Muscle Growth
Human evolution is the result of constant ecological pressure towards energy efficiency and energy storage. This genetic fact is consistently proven by way of the growing population of overweight, low muscle mass individuals. Muscular growth is genetically programmed through a variety of limiting agents.
The primary regulating factor in muscle growth is myostatin, a protein that inhibits muscular hypertrophy and hyperplasia. Defective coding of the myostatin gene results in spontaneous lean tissue accumulation. This effect is most notable within the Belgian Blue breed of cows.
Testosterone synthesis and responsiveness is also a considerable factor. Reduced testosterone production in females results in both reduced muscle gain and lower total muscle mass.
Training experience and previous muscle growth is also highly influential. Experienced lifters have much more difficulty growing lean tissue than beginners. This factor is believed to be dependent on myostatin.
Any loss of previous muscle mass also contributes to future muscle gain. Athletes who attempt to regain lost muscle can expect increased gains up to their previous limit. This effect is attributed to changes in mitochondrial DNA within muscle cells.
Expected Muscle Growth
While mutations in myostatin coding, endocrine dysfunction and training restriction can create unnaturally low or high muscle growth, most individuals can expect a certain amount of growth per length of time. Different experts provide different amounts of average growth, but two pounds of lean tissue growth per month is the norm. It should be noted that 68 percent of the population is genetically average in this respect.
Creating an Environment for Growth
The previously mentioned rate of muscle accretion should only be expected while undergoing high intensity training, eating hypercalorically and consuming adequate amounts of protein. Failing to adhere to this minimum of discipline will yield subpar results.
Additionally, maximizing testosterone production through proper nutrition and vitamin D intake is necessary. Although myostatin production cannot be currently manipulated, testosterone synthesis is highly dependent on outside stimulus and nutrition.

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3 Essential Factors In Muscle Building For Beginners

Muscle building for beginners is an ideal regimen if you're a skinny guy who wants to gain weight and muscle mass. Or if you're a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you'll gain muscle and get bigger and stronger:

• You should lift things that are heavy
• Stick to a diet that promotes your muscle-building goals
• Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights. Do some body weight exercises. It'll bring big results for your weight loss goals and in maintaining your muscles. If you're serious about weight training, look for a gym with more complete equipments such as a bench, a squat rack, barbells and enough space where you can do chin ups, pull-ups and dips. You'll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Don't waste any more time in doing isolated muscle workouts using weight machines. You need to work not only specific muscles, but more importantly, your stabilizer muscles. Do barbell squats instead. It's a compound exercise that works every muscle in your physique. Exercise using dumbbells and barbells and avoid using machines.
What about your diet? It depends on your current built. If you're skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you're not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of whatever food. It's a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find delish, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. You'll gain sufficient amounts of weight via this eating technique. Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it's better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

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Protein Blends - The Best Way To Build Muscle

Purchasing supplements can be an extremely difficult process as you're bombarded with many answers from bodybuilding forums, internet "specialists", supplement store "experts" and your local gym rat.
Well, with a growing amount of research and an immense spike in the supplement industry over the last decade, scientists have been able to understand the concept of protein supplements better.
Whey vs. Casein
A growing body of research over years of work now confirms that a proprietary blend of protein sources far exceeds the simple single source of protein most products are selling to you. A combination of fast-digesting whey protein immediately supplies your body with the right nutrients to recover from a brutal workout. On the other hand, the medium to slow-digesting protein blend, such as the casein blend, supplies your body with the right nutrients at a steady rate that feeds your body through the day/night. A combination of these two protein blends only speaks for itself. Not only are you absorbing fast digesting protein but also slow-digesting, fueling your body through a hectic day, continuously helping the muscle-building and recovery process.
Whey protein is digested immensely and at a rapid rate allowing insulin levels to spike again after a workout that drained your body of energy. The whey protein supplies the muscles in your body with the appropriate amino acids that furthermore spike the MSI (muscle protein synthesis). The muscle protein synthesis is the major reason in repairing the damaged proteins and aiding in building new ones for faster and more effective muscle growth. The fast digesting process of this protein is effective only till the point your protein synthesis drops again. This is where the proprietary blend of slow-digesting micellar casein comes in. This protein blend acts as a protein blend that slowly and steadily provides your body with the fuel it needs to continuously be fed and thus recover and grow.
The combination of both has proved to be the best blend. This reason being due to the continuous supplementation of amino acids carried out by the casein and whey protein sources. When the whey protein discontinued to supply these amino acids to the muscle protein synthesis, the slow-digesting blend takes over, leaving your body with a continuous flow of amino acids to recover and grow.
The Takeaway
The most powerful combination of both fast and slow digesting proteins allows your body to refuel, recharge, and recover in order to grow muscle. Don't forget to eat well, as supplements are always excellent but that is exactly what they are, supplements. Eating the correct foods that meet all your macronutrients and micronutrients requirements, and getting the adequate rest serves as the perfect formula in recovery and growth.

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