If you were told most men in your local gym, even the ones in fairly good shape, have no idea how to build muscle you would probably think it was utter nonsense. However, due to the widespread number of gimmicks and false advertising on supplements and new products, this is exactly the case. New items are released every day offering quicker, easier, autopilot results...
But they usually all have one thing in common - none of them have actually returned any results for you yet.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why does this happen?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
When you write down what you eat on a daily basis that is classed as your diet. No matter what it looks like or what your individual goals may be, you have a diet. Without a solid eating plan you will waste a significant amount of your hard toil in the gym.
The following three steps will help you to get moving in the right direction:
1) Get the right amount of protein for your body to grow.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Get on top of your carbohydrate intake if you want to succeed.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Around 0.5 grams of fat per pound of your weight.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
But they usually all have one thing in common - none of them have actually returned any results for you yet.
Well believe it or not, there are several fundamental rules to hypertrophy which, if applied correctly, will see you pack on more lean size to your body in the next three months than any so-called next big thing can claim to outperform.
In today's write up we are going to be looking at perhaps the most important rule - your diet.
Too many men around the globe are trying to build a great body without paying attention to the food that they eat. You can work as hard as you want in the gym, but the battle really begins at home when you are tasked with supplying your muscles with quality nutrition.
Why does this happen?
The harsh truth is that men hate to hear the word diet. They believe it is a word for the girls. They want to learn how to get lean fast and how to build head-turning biceps, not how to drop a few pounds... That's why you will often seen men eating takeaway meals under the guise of bulking up.
When you write down what you eat on a daily basis that is classed as your diet. No matter what it looks like or what your individual goals may be, you have a diet. Without a solid eating plan you will waste a significant amount of your hard toil in the gym.
The following three steps will help you to get moving in the right direction:
1) Get the right amount of protein for your body to grow.
For every pound that your body weighs, consuming 1.5 grams of lean protein in the form of chicken, eggs, nuts, fish and whey supplements has been shown to be hugely effective in aiding muscular hypertrophy. Most men are using protein drinks but getting nowhere near enough protein overall.
2) Get on top of your carbohydrate intake if you want to succeed.
While protein and fats will remain largely unchanged in a healthy diet set for fat loss or hypertrophy, carbohydrates represent the nutrient which can be tweaked in either direction.
Porridge, wholewheat pasta, green vegetables and brown rice are all great forms of complex carbohydrates which are packed full of nutrition.
As mentioned above, carbohydrates can be tweaked to optimize performance. Begin by eating roughly one and a half grams per pound of your weight, before either increasing your intake to boost size or lowering your intake if you add unwanted fat. This allows you to individualize your diet to suit your body.
3) Around 0.5 grams of fat per pound of your weight.
Your fat intake is the key to your overall success. Healthy fats have been scientifically proven to increase both hypertrophy and fat burning effects. Do not skimp on vital nutrients found in fish, vitamins and cooking oils.
Try eating around half a gram of fat, most of which are healthy fats, per pound of your current overall weight.
For many, learning how to build muscle turns in to little more than a game of chance. They try every new gimmick and supplement to hit the market in the vain hope of striking it lucky. This is an approach which leads to failure on a consistent basis. Using the research backed facts above, you can begin implementing a solid hypertrophy diet and reap the rewards almost immediately.
About the Author:
About the author: Discover key tips revealing how to build muscle and discover how to get lean fast with England's most sought after personal trainer, Russ Howe PTI, via his free fitness blog. Subscribe to his blog for weekly tips.
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