For Serious Muscle Building You Have To Eat Big

How do you get serious muscle growth? Eat Big. To build muscle the saying goes To Get Big Eat Big. Serious amounts of nutrient dense whole foods will get those muscles growing. To build muscle obviously you need to gain weight. To do this you need to up the amount of quality food you eat.

If you’re workouts are centered around muscle building compound exercises and you are drug free you won’t be able to gain weight or build muscle if you’re not eating enough to promote muscle building.

It is fact you won't build muscle or gain weight if your nutrition is lacking. However, there is a big difference in getting bigger and getting more muscular. We’re talking about muscle building not gaining fat.

Why is it when training to build muscle and gain weight guys look to the 'see food diet'

" Everything You Put In Your Mouth Counts "

Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain in hope to build muscle. To be big you must eat big Yes but you don't have to put on excessive amounts of fat while training to build muscle.

That Isn't How Serious Muscle Building Works

Your body has a limited capacity to build muscle. Unfortunately it does not have a limited capacity to gain fat.

Everone has a different capabilities to build muscle, based on how much protein your body can synthesize, your Testosterone levels, your Testosterone to cortisol levels, your insulin sensitivity, your genetic muscle fiber make up and more.

1. Go Back For Seconds And Thirds.

Just starting out? ease into this. Turn one chicken breast into two. Down a second slice of bread instead of just one. Grab another fistful of nuts. Drop in two scoops of protein powder. Your body will adapt and start to build muscle and gain weight.

2. Live To Eat

Sure, you know that you must eat every 2-3 hours, but do you? It needs to become a habit. Having a job and other resposibilities is no excuse for missing meals there are ways to do it.

Plan your muscle building meals ahead of time and there are many meals that can be cooked ahead of time, just warm it up when your ready.

Have your first meal within 15-30 minutes of waking up. This first meal of the day should always consist of REAL food of quality nutrients.

3. Never Train Hungry.

How many times have you got up, had a protein shake and then went to train? Or maybe you had a long afternoon and missed a few meals and then attempted a workout?

This should be common sense and I know with work, school, kids whatever it can be hard. Tough. If you want to build muscle you must train heavy and hard. Trying to get an intense muscle building workout done on an empty stomach never works.

To build muscle try to have a minimum of 1-2 muscle building meals in you(I'm talking whole food not protein drinks) before you hit the iron.

4. Eat Nutrient Dense Foods.

Focus on caloric-rich foods loaded with nutrients to gain weight. Avoid foods with empty calories. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Eat a high calorie meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.

Muscle Building Food Choices:

•Carbohydrates - Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
•Proteins - Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
•Fats - Olive oil, flax oil, avocados, nuts and peanut butter.

5. Drink A Carb And Protein Drink Before, During and After Your Workouts.

That's easily an extra one pound per week. Do this and you have a few extra hundred calories per day. Only use this technique if you are weight training at a very high intensity.

6. To Build Serious Muscle Push Past The Limit

How can you eat that much food? You'll adapt to it and your body will require more food as you gain muscle and your metabolism increases. If you are not eating, then you are not building muscle, and if you are not building muscle then you are staying the same. So which do you want?

Are you truly committed to build serious muscle? You Must "Eat Big To Get Big"

Building Muscle Sets Reps And Intensity

A common weight training mistake (and this goes for whether your training for maximum muscle building or fat loss) I've seen over and over again with so many people over the years and to advanced weight trainers it should be obvious, but for most beginner/intermediate people, I've noticed that they make this mistake in the gym MOST of the time...

It is your sets and reps and using your highest level of intensity..

Let me explain...

One of the main reasons for lack of progress in most workouts is that most people are not performing their reps and sets to challenge their body enough. I'm not referring to rest periods between sets either (although that is definitely part of the equation).

For example, many people see a routine in a magazine or online and let's say the workout calls for 4 sets of 6 reps of a given exercise... and they just choose a random weight (or a weight that they "think" they are comfortable with) and do 4 sets of 6 reps.

But THAT'S where the major mistake comes in, because they didn't even train remotely close to muscular failure. In reality, they could have completed 4 sets of 12 reps or more with the weight they chose to do for 4 sets of 6 reps... and then they wonder why they're not seeing results!

The answer is simple... they're not seeing results because they didn't challenge the body enough and therefore, the body has no reason to need to improve.

The right way to do it is... If the routine calls for 4 sets of 6 reps, then you should barely be able to complete the sixth rep. Form should still stay good, but it should be a challenge to complete that 6th rep, and a 7th rep would be pretty much impossible.

Now THAT'S how you train to challenge your body and force it to adapt to the stress. And that means you get results and your body CHANGES for the better over time.

Now it's a little more complicated than that, because there are dozens of other factors that come into play that determine whether you will effectively make progressions in the gym, based on sets, reps, intensity level, rest and recovery, nutrition, etc.

And once you get into advanced training, you will literally be exhausted with your chest heaving for breaths if you hit the rep range on some exercises with the right weight and intensity from just 1 SET.
For example, if I'm using a heavy enough weight, even as little as 4 reps of heavy deadlifts can leave my entire body exhausted and I'll be gasping for air for 30-40 seconds after that set (and I'm in pretty damn good shape too)... and that was just from 4 REPS!

But that is a great example of how hard I challenged my body to do those 4 reps and stay in good form... because I chose a weight that was extremely hard for me to complete 4 reps.

Sounds crazy, because most people only think of "cardio" as something that can make you gasp for air and have your heart beating out of your chest... but training with weights at a high enough intensity and challenging weight using the right exercises is actually creating MORE of a reason for your body to respond and change.

Give me a marathoner and have them do a super high intensity set of clean & presses, or heavy 1-arm snatches (or even 20-rep barbell squats) and that marathoner will be on the floor gasping for air if they worked hard enough on the weight training sets.

If you think this is one of the mistakes you've been making in the gym, jack up that intensity and use heavier weights that actually CHALLENGE YOUR BODY, and you just may start to see some more dramatic results with your body!