How to Continue Building Muscle After Initial Growth

In the science of muscle building there is one key fact:

“As the body builds muscle it gets progressively harder to gain more muscle mass!”

However, there are 2 methods to ensure continuous muscle building….

1. Increase the intensity level of your workouts. This is normally done by gradually pushing for heavier weights at each separate workout.

2. A diet with a gradual increase in calories and nutrients.

Both of these methods should be combined together on a gradually basis in order to ensure further growth in muscle. Most body builders are good at completing the first task; they train regularly and hard during the majority of their workout sessions. However, many fail at the second point; they don’t adjust their dietary intake as they gain bigger muscles.

It is a fact that when we gain lean muscular weight, our body requires additional calories just to maintain the new muscle mass. Therefore, to build even more muscle the diet should provide further calories so the body can fuel the anabolic process of muscular growth – FACT!

“An increase in lean body weight = An increased need for extra calories”

Remember as muscular weight is increased, you need to consume more energy to build more muscle!

You can gain a greater energy intake for extra growth in 3 ways:

1. Eat more food (obviously!)
2. Increase the ratio of high calorie foods, or drinks (milk shakes, etc) in the diet
3. Do less aerobic exercise, or become lazier. In other words, don’t move as much to make sure you use less energy during the day!

Choosing just one of the 3 options above may be difficult for some people, and too much of one alone, could develop into an unhealthy habit. So it’s probably best to combine a little of all 3 methods together for reasons I will explain below.

Doing less aerobic exercise, or becoming less active overall, is not always recommended. We need to work the heart, lungs and circulatory system at some time during the day to ensure good overall fitness and a healthy lifestyle. Becoming too lazy may cause health problems later in life. However, if you have a very active life, then slowing down a little may be a good start to cut down on expending energy, and weight can be gained much easier. Slowing down a little should not affect your health too much if you generally have an active life.

High calorie foods often contain high amounts of refined sugar and/or fats, especially saturated fat. This has been known to cause health problems later in life, especially heart related problems.

Eating a greater volume of food, combined with training may be one of the best options for gaining muscular weight, after all, you’ll benefit from gaining more nutrients as well as energy from wholesome foods. However, for some people it could be difficult to manage greater portions of food, or even to find the extra time needed for preparing or eating the additional food. People with a busy job may not be able to consume extra food during their break times at work, so this way may be difficult for those with full time jobs.

For many people trying to build additional muscle mass, I believe it would be best to use a combination of all 3 options above. Maybe slow down more during any movement at home or work and try to conserve more energy. But still maintain some form of physical activity apart from the weights session. Next, add an extra one or two high-energy foods to the diet along with lots of wholesome foods that are considered healthy. Many weight trainers prefer to add a high-energy milkshake to the diet for gaining extra calories for muscular growth.

Nuts are both high in energy and contain some good nutrients. Therefore, nuts, peanut butter, cereals bars, whole milk and oily fish are all high energy foods that are good for adding easy calories to the diet (although check with a dietician before changing your diet or adding new foods!!). Try your best to include more wholesome foods and ingredients in your diet as you gain weight and grow more muscle. Remember, you need to adjust the diet and keep those calories coming in if you want to gain extra muscle mass as you gain weight.

If you combine all the essential scientific principles of growth together, you'll grow muscle on top of muscle. Building muscle is a science, it requires lots of knowledge put into action together. If you don't have the time to study this fascinating subject, then why not follow the advice of those in the know?

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss, muscle building & supplement industry.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).

He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.

Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass.

Check out his site here:

www.BodyBuildingRevealed.com

What Are The Different Signs That My Muscles Are Growing?

Are You A Hard or Fast Muscle Gainer?

All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.