Muscle Building Secrets
 

I It is every man’s dream to have big, ripped muscles, bulging out of their shirts. But, most men find it extremely difficult to get their muscles as big as they would like. They get some size and then they plateau and never seem to get past that point. And when that happens, they think it is their weight-training program that is the problem. It’s not.

The problem lies with their nutritional plan. They are simply not eating enough of the right foods frequently enough to promote muscle repair and growth. You have to eat big to get big.

You should break of your nutrition with 30% protein, 50% carbohydrates, and 20% fat to start with. If you are not getting big enough, start increasing your carbs and fat little by little.

Try to eat about 1 gram of protein for every pound you weight. And start with 2 grams of carbs for every pound you weigh. This is just a starting point.

Your best protein sources are:

1. Lean read meat
2. Fish
3. Chicken Breasts
4. Eggs
5. Whey Protein

Your best carbohydrates are:

1. Potatoes
2. Yams
3. Pasta
4. Brown Rice
5. Oatmeal

Your best fats are:

1. Avocadoes
2. Nuts
3. Olives
4. Flaxseed Oil
5. Fish Fat (Salmon)

Now, I will give you some training tips to make sure you are doing the right things to build large muscles. To build big muscles you need to lift big and heavy. Use weights that will have you failing around 6 to 12 repetitions.

Your weight training program should focus on these exercises:

1. Chest Presses (Barbell and Dumbbell)
2. Shoulder Presses (Barbell and Dumbbell)
3. Back Rows (Barbell and Dumbbell)
4. Squats (Barbell)
5. Leg Presses
6. Dead Lifts
7. Barbell Curls
8. Tricep Extensions

Follow these tips and your muscles should start growing bigger and bigger. Remember, you must be consistent.
 

Ron Khawar Certified Personal Trainer, Certified Nutritionist
www.getfitorangecounty.com