Author: Shawn Lebrun

Building muscle requires the right combination of training and nutrition information. That includes muscle building tips that are proven to work.

Using the wrong information can be detrimental to your progress. So be careful who you listen to in the gym. Even though everyone has an opinion, not everyone is right.

The only way to build muscle is by following 3 synergistic principles:

1. Hard, heavy and smart weight lifting
2. Quality nutrition
3. Quality rest

All three must be in place if you’re going to succeed in building muscle. If just one of these elements is missing, you’re not going to come anywhere near your potential.

Here are 8 simple, proven muscle building tips that you’ll want to include in your training and nutrition program.

Tip # 1. Evaluating your body.

By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be.

Tip # 2. Setting your goals

Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It’s important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.

It’s better if you were to break your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

Tip # 3. Keep a weight lifting log and diet log

It’s important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals.

A weight lifting and diet log will show whether your goals are realistic and give you insight into your exercise and eating patterns. If you’re building muscle and strength, you won’t have to wonder what works, because you’ll have a full description of everything you’ve done to reach your goals. This will be your blue print for muscle building success.

Tip # 4. Setting up your weight lifting program

Setting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you’re a beginner, intermediate, or advanced weight lifter.

Once you know your current weight lifting status, build your weight lifting routine according to that information.

It’s suggested that you incorporate free weight exercises into your muscle building programs as opposed to machines.
In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins.

One of the most important muscle building tips is to keep your workout short, heavy and intense.

Tip # 5. Nutrition

Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition.

To be honest, nutrition will be that element of your muscle building program that will make the difference between an o.k. physique and one that commands power.

The trick to unlocking your muscle building fury is to find your optimal nutritional state. To build muscle you need to consume more total calories than your body uses each day.

Remember this very important muscle building tip; nutrition is the key to building real muscle. Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.

Tip # 6. Build a diet that supports your nutritional goals

Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.

Tip # 7. Use only proven muscle building supplements

Weight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, proven supplements may enhance your performance.

In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts.

Tip # 8. Rest

Blasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labor. Let your body get into a good rhythm of work and rest.

By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.

It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart.

Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs.

Therefore, sleep is as vital to building muscle as is your training program and diet.

You should aim for 6 to 8 hours of rest each night. Don’t be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Rest is one of those muscle building tips you really don’t think about but is so important.

Use the muscle building tips above in your workout program and you’ll soon start seeing results.

As you progress in your program, make sure to challenge yourself and change your muscle building routine around. This will add a new angle to your training and improve the your results.

About the Author:
Shawn Lebrun’s “Simple Steps To Get Huge And Shredded” training and nutrition program contains some of the most powerful muscle building tips available.

Simple Steps To Get Huge And Shredded”

Article Source: http://www.articlesbase.com/fitness-articles/8-proven-muscle-building-tips-8926.html

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What is Creatine?

Creatine is a nutrient naturally found in all our bodies. It is a
combination of 3 amino acids; arginine, glycine and methionine. Creatine
helps provide the energy our muscles need to move, particularly quick and
explosive movements. Muscle contraction is initially fuelled by ATP
(adenosine-triphosphate ).There is only enough ATP to provide energy for approximately 10 seconds.

For this energy system to continue, more ATP is required. Creatine
phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate),
thus recreating ATP. Increasing the muscle’s supply of creatine phosphate
helps increase the rate in which the body can supply ATP. This increases
the muscles capacity to do work and improves the energy efficiency of the
muscle. Research shows Creatine to be effective in improving training
intensity and recovery. It is able to pass through the gut wall (stomach)
and into the bloodstream intact and upon entering the muscle cells, is
converted into Creatine Phosphate (CP).

What is Creatine Phosphate?

Creatine Phosphate is an organic compound in muscle fibers that is fractured enzymatic ally for the
production of ATP.

What is Adenosine TriPhosphate (ATP)?

ATP is the organic compound found in muscle which, upon being broken down enzymatic ally,
yields energy for muscle contraction. Creatine enhances your body’s
ability to make protein within the muscle fibers, which also increases
your muscle mass (Creatine increases cellular hydration. The hydrated
muscle has increased permeability, which allows more amino acids into
the muscle cell). Building up a supply of these contractile proteins (
actin and myosin ) increases your muscles ability to perform physical
work. The bottom line here, is that creatine will allow you to to
perform more repetitions with a given weight. This will increase the
time under tension, thus increasing the recruitment of muscle fibers,
which will in turn increase the number of fibers stimulated. It also
prevents your body from relying on another energy system called
glycolysis, which has lactic acid as a byproduct. Lactic acid creates
the burning sensation you feel during intense exercise.

Does this mean I will be able to lift more or run
faster?

Indirectly, YES! Directly, POSSIBLY! Creatine does not make
YOU stronger or faster, YOU make YOU faster or stronger. Creatine
allows you to train at a higher intensity level and to recover faster.
If your recovery is better then you are in a fresher more rested state
before you commence your next session and as a result you will derive
more benefit from this session than would otherwise have been
possible. Let’s use the Bench Press as an example: Prior to Creatine
our subject, let’s call him “Maximus” (mac-zim-us) was doing 4 sets on
the Bench Press. His goal was to do 4 sets of 8 repetitions with
225lbs, he usually got 8, 8, 6, and 4. By sets 3 and 4 he was fatigued
and as a result he could not reach his goal. When Maximus takes
Creatine he is likely to see an improvement in recovery significant
enough to enable him to achieve his goal of 4 sets of 8 repetitions.
Now if Maximus continues to use Creatine, eat sensibly, train with
intensity and passion over a 12-16 week period it would be possible
for him to increase his Bench Press to @ 250lbs for 4 sets of 8
repetitions. Finally - remember you have to do the work! Use Creatine
to progress not to standstill.

Where is Creatine Found Naturally?

You may be asking, “Why do I need it if it is found naturally in my body”. Well, the reason is that
most people only ingest about one gram of creatine from food sources
per day. That, coupled with average endogenous production of another
gram, totals a relatively paltry 2 grams of creatine per day. If you
are a heavy consumer of red meat, don’t expect dramatic results from
creatine supplementation ( 1 pound of beef equals approximately 2
grams of creatine, and 4.6 grams in every pound of herring. Over 2
grams per pound in most fish). Those likely to experience the best
results are vegetarians. Vegetarians synthesize the supplement just as
their carnivorous brethren do; they seldom top off their muscle stores
of creatine since they avoid the rich food sources such as beef. As a
consequence, they react well to creatine. Creatine supplements are
suitable for even hard-core vegans, since the product is synthetic and
not derived from animal sources.

Can Creatine become toxic with long term use?

In truth, nobody knows. Although the body makes only 1-2 grams per day, the odds are
good that your body can handle an intake of 5 or more grams per day.
Anybody over 200 pounds can take 10 grams quite safely provided that
they drink sufficient fluids ( to avoid cramping ). Some people have
been taking as much as 20-30 grams a day since it was first available
in 1990.

Is Creatine Safe?

Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of
creatine in the form of creatine phosphate. No negative side effects
have been noted in the research with the recommended levels of
supplementation.

Are there any noted side effects?

Creatine is so efficient at shuttling water into the intramuscular compartment, that an emergent
side effect associated with it is that of muscle cramping. This most
often occurs when too little fluid is consumed whilst supplementing
with creatine. Muscle Cramping, strains and tears are all anecdotal
evidence that are not supported by scientific fact. Creatine draws
water away from the internal working organs and therefore if you take
a lot with no water then a mild stomach cramp will occur. How to avoid
this? Simple: drink 1 pint of water with every dose! Water makes sense
for an athlete and most of us are guilty of consuming way too little.
In an ideal world we should drink 4-5pints of water a day. It will
benefit us and also benefit the CM we are taking. The extra water will
help maximize the effects of the CM.

When Is The Best Time to Take Creatine?

For best results, on training days, take creatine after your workout. It will not make you
nauseous and is best taken at this time in order to replenish lost
stores. If you wish to take more on a training day ( i.e. 10 grams
),then take half pre-workout and remaining half post-workout.

How much should I take?

Recommended dosages are as follows:

-Less than or equal to 140lbs = 5-6grams per day is maintenance

-141lbs to 168lbs = 6-7.5 grams per day is maintenance

-169lbs to 199lbs = 8 grams per day is maintenance

-200lbs to 242lbs = 8-10 grams per day is maintenance 242lb+ = 10-12

* Please note a level teaspoon is roughly 3 grams. Always divide
the dose.

Ways to Take Creatine.

You will find many different recommendations on how to take creatine. Studies have shown that you
get a 60% greater cell uptake of creatine if you combine it with a
simple sugar base, such as grape juice ( naturally rich in glucose ).
A big insulin spike will push the creatine into the muscle. Do not
ever take creatine with orange juice! Very simply it negates the
positive effects due to it’s acidity. This is presently a matter for
open debate, but possibly the best way to take CM is with warm water;
you can add simple carbohydrates if required. Cranberry juice is
recommended if you are prone to upset stomachs, it can help alleviate
the upset.

Creatine Shuttle’s

Theory is that in order to maximize the effects of Creatine consumption it is necessary to take it with a
simple carbohydrate The idea is that this will promote an insulin
spike which will “shuttle” CM into your muscles. The basic
ingredient in all shuttles is Creatine and Dextrose. In a 1000 gram
container most will have 200 grams of creatine and 800 grams of
dextrose. Some will throw in extras like glutamine etc. but in all
honesty not enough to make a difference.

Why use a shuttle?

In today’s fast paced world it is really only for convenience. They are more expensive but every convenience
food/drink always is!

How much are they?

1kg containers are on sale in stores for
between �28 - �40. �40-00 is really taking the
piss. You will get at best 1 month from a 1kg container.

Advisory note: Buy it if you want but only use it on your training
days. On non-training days only take regular CM ( Creatine Monohydrate
). If the idea is to shuttle CM into your system then possibly the
only time this should be taken is either before or during a workout.

Do I need to initially go through the loading phase?

No, this is
not necessary. A mere 3 grams of creatine per day for 28 days results
in the same muscle content of creatine as that of a six day load
program. Thus, if you wanted to get off creatine, it would take about
a month to reach normal muscle stores. Taking even large amounts of
creatine as in the load phase ) doesn’t appear to inhibit the body’s
creatine synthesis after you cease using it.

Will I lose weight or muscle mass if I stop using it?

There is no reason to expect muscle loss. You will, however, drop a few pounds,
since creatine causes water volumization in the intracellular tissues
as opposed to bloating caused by sodium ingestion).

Does Creatine make you retain water?

No. Creatine draws water from the body to do its work. There is a difference between cell
volumization and water retention. Cell volumization leads to more
water inside the cells, making the muscle bigger and firmer. Water
retention, the process that makes the muscles look smooth, happens
outside the muscle cells.

How does Creatine help muscle grow?

Intensity is necessary to achieve natural strength gains and muscle growth or increased athletic
performance. Muscle growth takes place when the muscle has been
overloaded. Without heavy sets, your muscle will remain small. Creatine
promotes intense lifting by recycling the necessary energy molecule
ATP. Creatine also buffers the development of lactic acid allowing for
a more enduring workout. As you know, lactic acid buildup is one of
the main causes of exercise-related muscle fatigue.

---

Robert DiMaggio is first and foremost the founder and editor of IronMagazine.com LLC, an online bodybuilding and fitness magazine that has been dedicated to helping people achieve their bodybuilding and fitness goals. IronMagazine.com has been online since 2001 publishing new articles, content and a newsletter every month, along with a growing online community IronMagazine Forums.

Article Source: http://EzineArticles.com/?expert=Robert_DiMaggio

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Although many bodybuilding supplements are beneficial to your program, one such supplement combination to avoid is that of B6 and 5-HT. There are, however, other natural bodybuilding supplements you can ingest.

5-HT readily converts to serotonin, a neurotransmitter. It can be especially beneficial for bodybuilding, because it also helps reduce carbohydrate cravings. This, in turn, can help with your program.

However, you have to be careful when you take 5-HT in excess or with some supplements, including vitamin B6. This is because serotonin absorbed into the bloodstream does not easily cross the blood brain barrier. In addition, if something called “decarboxylation” occurs before the 5-HT reaches the brain, as can happen especially when 5-HT is taken with vitamin B6, serotonin blood levels will go up significantly, but almost no serotonin will actually enter the brain.

Europeans are lucky in that when they take 5-HT, they are also often given something called a dopa decarboxylase inhibitor called carbidopa. Carbidopa prevents 5-HT from being converted into serotonin until it enters the brain. Because Americans do not take carbidopa when they take 5-HT, it is possible that they could have a blood level overload of serotonin.

Another important fact to know, though, is that Europeans can often be vitamin deficient. By contrast, many Americans take vitamin B6 because they think it is a healthy supplement (one use is for depression, and it also helps with energy conversion as a natural bodybuilding supplement). However, large amounts of vitamin B6 rapidly convert the 5-HT taken into serotonin. Why is this dangerous ? Too much serotonin in the bloodstream can cause coronary artery spasm and/or abnormal platelet aggregation or clotting, especially in those with heart disease. This can cause a sudden death heart attack. Too much serotonin in the bloodstream is also correlated with cardiac fibrosis, another serious heart condition. If someone has what are called hind gut carcinoids, or serotonin secreting tumors, he also has problems with cardiac fibrosis, especially in valves of the heart. This, in turn, can cause heart failure.

In addition, if you take in several hundred milligrams a day of 5-HT with vitamin B6 without taking carbidopa (only available in America by prescription), you can expect to excrete serotonin metabolites to the same effect as someone who has a serotonin secreting tumor does.

Therefore, if you even want to take a 5-HT and boost serotonin levels in your brain, you must take 50 mg of carbidopa before you take 5-HT. Remember that carbidopa is a prescription drug.

If you choose also to take vitamin B6, you need to limit those levels to a small dose, and you need to take it at least six hours before or after you take 5-HT and carbidopa.

In addition, for your safety, it is recommended that you have a urinalysis done regularly so that you can measure your serotonin metabolite excretion; this metabolite is called 5-hydroxy indoleacetic acid, or 5-HIAA. If your 5-HIAA levels remain normal, you are fine to continue taking 5-HT and other supplementation. However, if they elevate, then of course you have to stop.

If you have existing cardiovascular disease, including coronary artery disease, atrial fibrillation, cardiomyopathy, congestive heart failure, pulmonary hypertension, or valvular disease, it is recommended that you avoid 5-HT completely. Some experts feel that taking 500 mg a day of magnesium and 81 mg a day of aspirin would help reduce the risk of a heart attack, but it is up to each individual to take this risk. For that reason, it is perhaps best to avoid 5-HT.

Everyone is different, and those taking 5-HT will have different levels of serotonin in their bloodstreams. It’s true that some people will not experience any blood serotonin increase, while others will suffer from what is called a “lethal peripheral serotonin overload.”

It is still not known whether serotonin overload induced by taking too much 5-HT (with or without vitamin B6) would cause the destruction of the heart muscle or fibrosis of the aortic valve. However, since this particular danger is not known to be completely unfounded, those taking 5-HT should be duly warned.

You should also know that this warning applies to 5-HT, not the amino acid precursor tryptophan, one of the natural bodybuilding supplements. In contrast to 5-HT, tryptophan does not readily convert to serotonin in the bloodstream, but still increases serotonin levels, safely. Because tryptophan has to go through an extra conversion step, this protects one against a serotonin overload in the bloodstream. Even though you cannot buy tryptophan as a supplement anymore, it’s a readily available in foods like turkey, bananas, or milk.

In short, even though it may sound like a good idea to take 5-HT and B6 as bodybuilding supplements, there are other more natural ways to boost serotonin levels. If you do choose to take 5-HT, in general, it is recommended that you take no more than 50 mg, and take your vitamin B supplements (including B6) separately, by several hours. This will help ensure that they do not synergistically elevate serotonin levels in the bloodstream and cause possible danger.

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