The old adage" If you keep on doing what you´ve always done, you´ll keep on getting what you´ve always got" is probably the best piece of advice that no-one ever paid attention to. As simple as it is truthful, and yet, people everywhere fall prey to this folly within their exercise and nutrition programmes. At some point or another most guys have wanted to build muscles. A lot of women on the other hand display an almost pathological fear of doing the same when trying to gain muscle. Having convinced themselves that lifting anything that exceeds 5 kilograms in weight will result in them looking like Arnie in a pinafore - but that's another story...?
Anyway, let's look at the basic principles involved in piling on some much sought-after muscle. At its core the primary goal of building muscles is deceptively simple. Muscle growth is dependent, first and foremost on overloading skeletal muscles with a load that it needs to adapt to. This adaptation is initially easy enough to induce but successfully gain muscles in a consistent fashion are a multi-facetted undertaking that requires thought and precision.
The process comprises more or less the following stages: First of all you need to create an anabolic response through training that instructs the body to build muscles. You need to increase levels of amino acids/enzymes/hormones that will enhance muscle gains. You need to stimulate protein synthesis You need high levels of protein intake to meet this synthesis need You also need to provide the body with carbohydrates and fats to facilitate muscle growth and development Finally you need rest to allow all of this to occur within a body free from physical and mental stress factors.