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Use free weights for all heavy sets
Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.
Utilize compound movements
Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.
Experiment to find your best mass building exercises
With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.
Eat your meat
You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.
Insulin also helps muscles rebuild, but without adequate carbohydrate consumption, muscle cells can become insulin resistant. And protein consumed without carbohydrates is less efficient. That's why you should consume carbohydrates and protein during a workout.
By consuming carbohydrates during exercise, you can increase insulin production and reduce cortisol's response. With less cortisol produced, you'll have less muscle breakdown. Protein allows for sustained energy and helps the body recover faster. Liquid meals, such as a protein smoothie with fruit, are beneficial during this important rebuilding stage because they are easily digested.
Between workouts, carbohydrates and protein work together to fully replenish muscle energy stores and build new muscle. To reap the most benefit, consume carbs and protein at each meal and snack.
The protein recommendation for a strength athlete is 0.9 to 1.2 grams per pound of bodyweight. Different types of protein—whey and casein—help build muscle. Whey is fast acting and best consumed during and immediately following a workout. Casein is more slowly digested. It's great to take before bed to help minimize muscle loss during the overnight fast. (Learn more about the differences between whey and casein protein.)
Here are daily recommendations for all food groups, listed as a percentage of total daily calories:
Protein — 21-24 percent
Carbohydrates — 43-46 percent
Fat — 33 percent
In this packed episode of Breaking Muscle Radio, our hosts, Managing Editor Becca Borawski Jenkins and Coach Chet Morjaria, speak with Andrew Read. Andrew is now a Master RKC and combines this role with distributing for Dragon Door in Australia. He has been a personal trainer and coach for over twenty years, and has a background that ranges from special forces through to Ironman. Press play, sit back, and enjoy!
00:13 - Introduction to Andrew Read
01:12 - Andrew's background as a writer
02:42 - The state of the personal training industry
03:20 - The skills personal trainers need to have longevity in the industry
05:11 - The business side of training and the personal sacrifices required
09:37 - Feelings on CrossFit and how it fits in to the fitness industry
11:55 - Eliminating stupidity in the industry
13:29 - Who is not stupid in the fitness industry
18:05 - Dan John, Pavel, and other greats - what we can learn from them
21:21 - 30 second elevator pitch on Andrew's training philosophy
22:50 - Getting caught up in one aspect of fitness
24:33 - Balancing training plans and scheduling a training week
31:46 - Considerations for masters athletes
36:13 - Active recovery and days off
40:00 - The importance of lifestyle and mindset
46:05 - Short questions related to strength and conditioning
50:24 - Andrew's contact details and upcoming events
In this episode our hosts speak with Darryl Edwards. Darryl developed the primal play methodology to inspire others to make activity truly fun while getting incredibly healthier, fitter, and stronger in the process.
00:18 - Introduction to Darryl Edwards
00:44 - From the corporate world to the fitness world
02:55 - Health markers of a danger zone
04:34 - Primal fitness as a gateway to a paleo lifestyle
08:45 - Focusing on health
10:09 - From the aesthetic to the functional
11:27 - What fun and play mean and why they are important
15:16 - A more liberating approach to fitness
17:17 - Getting people off the couch and moving instead
19:37 - Getting kids moving well, playing, and creating good habits
22:53 - The meaning of play for adults
25:46 - A typical training session
28:07 - The definitions of health and fitness
31:00 - Child versus adult mentality
34:00 - The future of fitness: dystopian and utopian
37:51 - Fulfilling and discovering fitness potential
39:36 - Short questions related to exercise and movement
49:02 - Darryl's details and upcoming project
Join: Coach Brodie Whitney, CPCC and Dr. Mike Smith, TCM, FMC
Michael Smith is a respected pioneer in the field of Integrative medicine. He helps people heal from digestive problems, auto-immune conditions, chronic pain, emotional distress and adrenal exhaustion. Combining Nutritional, Functional and traditional Chinese medicine, he is the primary developer of Neuro Somatic Therapy, co-founder of the Academy of Classical Oriental Sciences and co-founder of the 40 Hours 2 Fit.
Brodie Whitney is a certified professional Results Coach, helping people clarify their goals, claim their destiny and navigate their pathway to success in life, in business and in their body. Brodie is a leading coach in the industry, owner of Dreamjoggle Coaching and also a coach for the #1 team of coaches on the planet. He has trained and coached intensively since 2008, helping hundreds of people transform their lives and claim their destiny.
To learn more about Coach Brodie Whitney, CPCC and Dr. Mike Smith, TCM, FMC, click here.
How building muscle and burning fat increases your metabolism and slows aging.
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