By Sean Barker
Author
of The Dad Fitness System
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Even with today's
technology, everything is still not completely understood
on what causes muscle growth. There are actually a whole series
of biological processes that are triggered after hard, heavy
weight training.
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Despite all the advances in medical
science and human kinetics, the most effective and the most practical
advice to building rock solid muscle can be found in the lifters
of the past.
Here are the 3 simple steps to building
maximum muscle that have survived for generations.
1. Reload
Heavy is not good when you are looking
down at the bathroom scale, but lifting heavy weights on the other
hand is good. You can come up with many reasons to train using different
rep ranges in your workouts but most experts would agree that using
reps in the 4-6 rep range recruits the fast twitch muscle fibers
which have the most potential for growth.
Train hard and heavy...
2. Refuel
Your body is most efficient at processing
nutrients directly after your workout. Carbohydrates get soaked
up to replenish energy. Protein gets used to repair and rebuild
muscle tissue. Healthy fats get broken down to fight inflammation
and support hormone production. Vitamins and minerals need to be
replaced for hydration and to aid in basic metabolic functions.
Don't worry if you don't drink a micro cross-filtered whey hydrolysate
nitro oxide shake within 4 milliseconds after your workout.
Eat after your workout...
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3.
Recharge
There is a reason
we can't see in the dark. It's because we should be sleeping!
Try getting at least 8 hours of sleep a night. Your body releases
most of it's brain boosting melatonin and growth hormone during
sleep which helps regulate your circadian rhythm and recharge
your metabolism to burn fat and build muscle during the day
and night. Don't forget the early morning hours are also prime
time for Testosterone production which is your bodies main
thermostat for sleeve splitting muscle growth.
Go to bed...
That's it? Yeah,
that's right. It's that simple.
Leave the science
to the guys in the lab coats and the heavy lifting to you...
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CLICK HERE to learn more about Sean's
book "Dad Fitness". You can also
read our review of the book by clicking
here.
About
The Author
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Sean Barker is a nationally
certified personal trainer. C.P.T., a worldwide award winning
bodybuilding competitor and most importantly, a proud dad.
He has been involved in the health and fitness industry for
over 15 years and have appeared in High Performance Muscle
Magazine, been on health and fitness radio shows and was selected
as a sponsored athlete by one of the top supplement nutrition
companies in the world. He is affiliated with the top trainers
in the industry and has provided fitness consulting to numerous
people over the years helping them get real-world results
in the shortest amount of time.
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