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.
asked byMikeD (3641)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on August 18, 2010
at 07:38 PM
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.
Alternate the classical strength protocols (5x5, 6x4, 8x3) with 'functional hypertrophy' ranges (4x8, 3x10-15).
Use assistance exercises when necessary, pay attention to structural balance. Read Eric Cressey & Gray Cook.
on August 19, 2010
at 01:34 PM
Good answer by Chris! I would add that adequate sleep (8 hrs per night) is essential.
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.
on August 19, 2010
at 01:41 AM
buy vibram five fingers shoes authetic vibram five fingers shoes vibram five fingers shoes clearance new vibram five fingers shoes vibram five fingers shoes new jimmy choo shoes sale manolo blahnik shoes sale new christian louboutin shoes new yves saint laurent shoes new jimmy choo shoes authentic mbt shoes mbt shoes clearance buy mbt shoes best mbt shoes online mbt shoes UK