Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are aware of the essential rules of muscle building but you are after something extra to give you that additional boost to make even more muscle gains. Well, these tips are provided to ensure you do precisly that!

1) Lift weight for no more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after about 45-60 minutes the body then releases another hormone that counteracts this and in fact it has the opposite effect. So, if you continue to lift weights for more than an hour you may make zero muscle gains. The main point to realise here is that you ought not to work out for longer than an hour and that you must do so intensely.

2) Consume double the amount you are used to. The single greatest mistake people make when trying to build muscle up is not taking on enough calories. To build up muscle you need to take on board extra calories that can be used to build the extra muscle mass from. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A smart thing to do would be to purchase over sized plates and bowls. Ok, this sounds strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.

3) Raise the level of your protein intake. Take on protein immediately after you have finished your session and just before bed. After your training session you may feel muscle soreness which is when you have ripped your muscle fibres so this is when protein is definitely required. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You should be eating as a minimum one gram of protein per kilogram of body weight.

These are just three tips and there are plenty more but these adress threee of the most common mistakes that are made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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