So I have had a few customers come in recently and say, “How can I have more muscle growth?

There are so many factors that determine this but today I am going to focus on the training piece. There are certain things you can be doing in order to force your muscle to grow.

So let’s get started on our topic; muscle growth. Just a quick note on the nutrition piece and I need you to know that eating a balanced low-fat diet and increasing the amount of weight you lift during weight training, helps you in a BIG way.

Supplementing higher protein enriched foods into your diet, which helps to build and maintain muscle growth in the body and ditching the lighter weights with heavier weights during your workout is KEY.

Now you will begin to see a significant increase in the size of muscle growth in many muscle groups you exercise on a regular basis. For those days where our diet is lacking and were not getting enough protein in via our foods guess where it will come from? Yes, you guessed it whey protein so make sure you always have some on hand because if you do not you are only part of the problem so be part of the solution not the problem.

Learn how to accelerate muscle growth by implementing a variety of muscle building techniques along with the correct nitric oxide supplement.

1. You have to implement Drop Sets

What are drop sets? Basically, continuing the exercise once muscle fatigue has started. At this point what you want to go for is muscle failure this is where the anabolic state and breaking that plateau starts!

2. Feed the Muscle the Right Fuel

I want to start by saying not all proteins are equal so if you didn’t know well now you know. Looking at the ingredients is very important. Some are meat proteins, some vegan, some all-natural but more importantly it is important to calculate the percentage of protein you are getting per scoop. In order to calculate this its very easy, and you know we all drink protein shakes. Here is how you calculate if you haven’t done so before.
If your label says each scoop gives you you 30 grams of protein and each scoop are 39 grams, divide 30 by 39 and boom there is your percentage. So that is one important factor to look at but then there are others like mixability, taste, calories, bcaa’s, aminos and others but just make sure you are getting your protein in.

3. Don’t Overdue Cardio (mistake I was making)

After doing cardio your body is burning fat for fuel but after 20 minutes your body starts to break down muscle for fuel especially if you are not providing intra-workout products into your body to help prevent that catabolic state. Doing this is basically killing any GAINS your making for muscle which is you’re your not seeing that muscle growth you want! So guys, if you want the runners frame please keep running and doing over 30 minutes of cardio daily.

4. Timing Lifts is Critical

Make sure your spending more time on the lowering of the movement also called the eccentric part of the lifting phase. So for example if your doing chest presses as you push up then as your coming back to position for that move go very slow and control that movement. This is the part where the muscle fibers get the most tearing which is what you want (shoot for 3-4 seconds).

5. Night Time Recovery

So many people miss the boat on this and this is truly the low hanging fruit we can leverage. When we sleep when we reach deep REM (basically 2-3 hours into sleep) our bodies say ok what did Claudia damage today please release GABA (read up on GABA very important) so we can go repair all the muscle fibers. So most of you that I interact with know I always recommend a high quality Casein and very important, night time recovery formula. Don’t leave those gains on the table listen to this advice and let’s go crush it in the gym!!

Time to go,…Smoothie time!

~Claudia Carrera