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What are the ways the body builds muscle?

Answered on August 19, 2014
Created August 18, 2010 at 5:03 PM

In posting this question, I am hoping to create a central repository for muscle building knowledge here at PaleoHacks. Let's discuss the best ways to build muscle as it pertains to diet, exercise, meal timeing, nutrient timing, cortisol regulation, testosterone boosting, growth hormone regulation, and anything else I might not be able to think of.

1a8020e101199de55c1b3b726f342321

(1973)

on August 24, 2010
at 04:38 PM

Spencer: Training twice a day is great, I tend to keep both my sessions short (< 25 minutes). I try to workout every day, and switch up exercises when I've become bored/fatigued/injured.

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 23, 2010
at 08:30 PM

You should if you get the chance, Grace. I'll be doing Level II early next year I think. Btw, I love your blog!

3864f9a2af09b1b447c7963058650a34

(3703)

on August 23, 2010
at 03:44 PM

Thank you Glenn! :) I love ur posts... very informative! Poliquin's command on hormones and supps are unparallel -- he supports also the same docs that I like incl Mark Houston and the functional med groups... Brains and brawn -- a rare combo. Oh and B*LLS.

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 23, 2010
at 03:20 PM

Grace/Chris: I earned my PICP Level I in Toronto earlier this year, and attended two 2-day "Special Consideration" seminars (one on Anatomy for Strength Training, and one taught by Pierre Roy on powerlifting) at Charles' facility in Rhode Island. I learned a _LOT_ from all the courses. Mostly, I have applied it to my own training. I don't have clients right now, but I'm thinking of doing some personal training on the side in the future. I do have the lower body structural balance ratios, but I don't think I'm allowed to post them online. Sorry.

77877f762c40637911396daa19b53094

(78407)

on August 21, 2010
at 08:16 PM

How have your results with training twice a day been? And how are the workouts structured across the week (or do you just follow one of Poliquin's suggestions)?

1a8020e101199de55c1b3b726f342321

(1973)

on August 20, 2010
at 04:40 PM

Glenn, do you have a copy of Poliquin's lower body structural balance ratios?

3864f9a2af09b1b447c7963058650a34

(3703)

on August 20, 2010
at 04:32 PM

btw, when did you go? I'm thinking about signing up for the next one, a friend is going...!! AND I AM TOTALLY JEALOUS.

3864f9a2af09b1b447c7963058650a34

(3703)

on August 20, 2010
at 04:31 PM

I wouldn't mind being one either. Glenn, what did you learn and do you apply it (yourself, others, etc). Do train people?

1a8020e101199de55c1b3b726f342321

(1973)

on August 19, 2010
at 07:17 PM

How did I forget sleep? No I am not a PICP, but I would not mind being one.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on August 19, 2010
at 06:10 PM

I second Glenn, add sleep and also total calories to this list.

691f120a3e7a1a036845d105d86c99a3

(3641)

on August 19, 2010
at 02:40 PM

Chris is the master of research backed answers!

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 19, 2010
at 01:30 PM

Chris are you a PICP coach too? I'm Level I.

1a8020e101199de55c1b3b726f342321

(1973)

on August 19, 2010
at 03:20 AM

I mix it up, sometimes all before, sometimes half and half. Try more carbs if they make you feel weak in the gym, may be contribution to GNG.

Ae011d9f1c8654ea66854ca2a977c397

(1165)

on August 19, 2010
at 03:04 AM

Do you take half of your BCAAs before the gym and half after? So 5g before then 5g post workout or all 10g pre workout. Ive been IF and then training per Martin Berkhan for about 3 weeks now but feel really weak in the workout unless I take about 15g BCAAs prior to it.

  • 691f120a3e7a1a036845d105d86c99a3

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4 Answers

10
1a8020e101199de55c1b3b726f342321

(1973)

on August 18, 2010
at 07:38 PM

Diet

Also, the magnitude and duration of the post-prandial elevation of protein synthesis correlates well with the leucine/BCAA content of the meal and completeness of essential amino acids, respectively.

As for meal timing, consensus seems to be pre and peri-workout BCAA's with post workout protein and carbohydrate. Poliquin recomments .22 to .44 grams of BCAA's per kg of lean bodymass, Martin Berkhan recomments about 10 grams. Excellent presentation from Volek.

Nutrients

Exercise

Develop respectable strength with good form on the classic lifts. Squat, deadlift, chins, dips. Learn their variations (sternum chins, subscapularis chins etc). Barbarians2k, Franco Columbo

Alternate the classical strength protocols (5x5, 6x4, 8x3) with 'functional hypertrophy' ranges (4x8, 3x10-15).

Train twice a day, utilize planned overtraining.

Use assistance exercises when necessary, pay attention to structural balance. Read Eric Cressey & Gray Cook.

1a8020e101199de55c1b3b726f342321

(1973)

on August 20, 2010
at 04:40 PM

Glenn, do you have a copy of Poliquin's lower body structural balance ratios?

1a8020e101199de55c1b3b726f342321

(1973)

on August 19, 2010
at 03:20 AM

I mix it up, sometimes all before, sometimes half and half. Try more carbs if they make you feel weak in the gym, may be contribution to GNG.

3864f9a2af09b1b447c7963058650a34

(3703)

on August 20, 2010
at 04:31 PM

I wouldn't mind being one either. Glenn, what did you learn and do you apply it (yourself, others, etc). Do train people?

691f120a3e7a1a036845d105d86c99a3

(3641)

on August 19, 2010
at 02:40 PM

Chris is the master of research backed answers!

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 19, 2010
at 01:30 PM

Chris are you a PICP coach too? I'm Level I.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on August 19, 2010
at 06:10 PM

I second Glenn, add sleep and also total calories to this list.

Ae011d9f1c8654ea66854ca2a977c397

(1165)

on August 19, 2010
at 03:04 AM

Do you take half of your BCAAs before the gym and half after? So 5g before then 5g post workout or all 10g pre workout. Ive been IF and then training per Martin Berkhan for about 3 weeks now but feel really weak in the workout unless I take about 15g BCAAs prior to it.

1a8020e101199de55c1b3b726f342321

(1973)

on August 19, 2010
at 07:17 PM

How did I forget sleep? No I am not a PICP, but I would not mind being one.

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 23, 2010
at 03:20 PM

Grace/Chris: I earned my PICP Level I in Toronto earlier this year, and attended two 2-day "Special Consideration" seminars (one on Anatomy for Strength Training, and one taught by Pierre Roy on powerlifting) at Charles' facility in Rhode Island. I learned a _LOT_ from all the courses. Mostly, I have applied it to my own training. I don't have clients right now, but I'm thinking of doing some personal training on the side in the future. I do have the lower body structural balance ratios, but I don't think I'm allowed to post them online. Sorry.

77877f762c40637911396daa19b53094

(78407)

on August 21, 2010
at 08:16 PM

How have your results with training twice a day been? And how are the workouts structured across the week (or do you just follow one of Poliquin's suggestions)?

3864f9a2af09b1b447c7963058650a34

(3703)

on August 23, 2010
at 03:44 PM

Thank you Glenn! :) I love ur posts... very informative! Poliquin's command on hormones and supps are unparallel -- he supports also the same docs that I like incl Mark Houston and the functional med groups... Brains and brawn -- a rare combo. Oh and B*LLS.

1a8020e101199de55c1b3b726f342321

(1973)

on August 24, 2010
at 04:38 PM

Spencer: Training twice a day is great, I tend to keep both my sessions short (< 25 minutes). I try to workout every day, and switch up exercises when I've become bored/fatigued/injured.

4
03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 19, 2010
at 01:34 PM

Good answer by Chris! I would add that adequate sleep (8 hrs per night) is essential.

3864f9a2af09b1b447c7963058650a34

(3703)

on August 20, 2010
at 04:32 PM

btw, when did you go? I'm thinking about signing up for the next one, a friend is going...!! AND I AM TOTALLY JEALOUS.

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on August 23, 2010
at 08:30 PM

You should if you get the chance, Grace. I'll be doing Level II early next year I think. Btw, I love your blog!

0
012f81d628671a8657d103d7e67d34b2

on August 24, 2013
at 10:20 AM

But this way is for person who just want to manage his life making it healthy. Not for those who want to compete Arnold. For that purpose you have to use some other techniques like http://hyperfuel9x.us/As you know excess of everything is bad so be real and be healthy thats enough i think.

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