10 tips to build more muscle.

 For anyone whose wanted to get bigger and stronger here are 10 muscle building tips for you.

1. This is the most important one by far:Knowing your body and what works best for you. This goes for workouts,nutrition,supplementation and life in general. This could take years or could take months. Don't be afraid to try different exercises,food or supplements just research them first to make sure they fit your goals then try them for yourself.

2. Figuring out your goals! Most people think of just workout for building muscles but this is only a small part of it. You have to have a good foundation to build the perfect body! Its like my High School Football coach said, "Set the foundation for total domination." That is what goal setting is about. You need to decide if you want to add a few lbs of muscle or totally revitalise your physique. or you going to at muscle then drop fat or do both at the same time.

3.  Once you have number 1 and 2 down its time to devise a workout plan. Do you want to workout each body part once or twice a week, do you want to go hi weight low rep, low weight high rep or a mixture of both. What body parts do you want to train on which days.You can do 5 days on 2 off, 2 days on 1 off or whatever, you just need to set your routine for your lifestyle.

4.  Your now have a plan of attack next step. finding your every day nutrient needs. Find out how much protein,carbs and healthy fats your body needs each day. For instance on a mass gain phase 1-2 grams of protein per lbs of body weight and 2-3 grams per lb of carbs, fat is somewhere between 10-20% of your daily caloric intake. On a cut phase you want closer to 2 grams of protein per body weight and .5-1.5 grams of carbs a day. This is why it has to be a life style not an hour a day thing.

5. When to eat. Eating every 2-3 hours is best to keep your metabolism going. By eating this your your body will burn those calories or repair those hard working muscle and you'll get the body you've always wanted.

6. What to eat. The following foods are best for muscle building. Lean meats, skinless chicken breast, cottage cheese, banana's,Greek yogurt, eggs, fish, veggies all play a key role in muscle building and body function.

7. What supplements to use. Life some times is hectic and we dont always have time for a meal, this is when a shake works just fine. Since you've followed these steps making a shake should be no problem.  40 frams of whey protein and 60 grams of carbs works great for early in the morning all the way through mid day. Next part do you want to add creatine, arginine,bcaa's or what it depends on your goals. If you know your going to the gym in a hour or so add 5 grams of creatine and bcaa's to your shake to help build and preserve muscle mass. Do you need a pick me up as well add some green tea or your favorite fat burner to the shake.  Knowledge is power and nothing is proof of this like creating the muscular body.

8. When to take those supplements. pre workout you want to take your creatine bcaa's,glutamine,arginine(3grams), fat burner. Typically you want 3-5 grams of the aminos I just stated, depends on your needs. Post workout 40 grams of protein (isolate,hydoisolate,whey concentrate) then 60 grams of fast digesting carbs (waxymiase,virtargo.maldextron) add another 3-5 grams of glutamine,bcaa's and creatine. before bed 25-50 grams casien protein it brakes down slow over an 8hr period. again add a few grams of arginine,bcaa,glutamine, flax seed oil, gabba these will all help you repair and grow new muscle.

9.Where to get helpful info on muscle building. Reading magazines such as Muscle & Fitness, Muscle Mag,Ironman, Muscular Development,Reps, Status will help you on the cutting edge of new information, they've helped me for a number of years. Also sites like bodybuilding.com, natural bodybuilding.com have great data bases of information at your grasp. There are countless books to read Arnolds Encyclopedia of bodybuilding, Robert Kennedys Bodybuilding, Eat clean books by Tosca Reno.

10. Taking the info I've provided and putting it to use. Take these tips, try themn out and figure out what it will take to get your body to the next level.

I'm goin to be writing more hubs on supplements,exercise and thing to help people in the coming months so check back for some great advice!!! thanks for reading