johnny_unitas
New Member
Majority of people who don't get the results in the gym, are making the mistake of over training, undereating and avoiding compound exercises. I've already noted that most of the lads here are familiar with deadlifts and squats - fantastic. Stick with those. As a qualified PT I thoroughly recommend giving your body the ultimate chance to grow, adapt and recover. This means smashing both protein and calories into you. Sleeping at least 9 hours, and training no more than 3 times a week. With heavy weight training I'd suggest training once every 4 days - split programs aside- Never do any more than 10 reps and never more than 2 sets.
Strenght training your legs is ideal for full body muscle growth - squats and deadlifts - releases large amounts of growth hormones through out your body. Workouts aside your bodies growth hormones and insulin levels are inverse to each other... if you eat food, your insulin levels rise to help deal with this energy, and as a result lowers hormones. The exception is straight after a work out. Hence: don't eat large amounts of food before heavy weight training. But straight after a massive work out (Squats, deadlifts) your body allows about a 20 minute period where both insulin and body hormones are peaked (Layman's Terms: anything you eat in that 20 min period will go straight to muscle development and recovery) So once finishing a workout you ironically want to eat food that is high in calories (preferably low in fat), but high energy foods (cake, chocolate etc) as well as plenty of protein.
Protein powder is a good concept to include. However, it is not to be relied on as your source of protein in your daily diet. Your body can ingest large amounts of protein throughout a day, so idealy you want to have a large percentage of your daily intake coming from natural foods, and protein powder being used to make up the difference. Red meat is a 'complete' protein, which is exactly what you want. It has ALL the essential ammino acids for muscle growth. Other natural foods to include for muscle growth would be TUNA and EGGS.
I'm tired and have to go to bed. But if ANYONE has any further questions don't hesitate to email me, i'd be more than happy to help you out... no charge lol.
cheers boys
Strenght training your legs is ideal for full body muscle growth - squats and deadlifts - releases large amounts of growth hormones through out your body. Workouts aside your bodies growth hormones and insulin levels are inverse to each other... if you eat food, your insulin levels rise to help deal with this energy, and as a result lowers hormones. The exception is straight after a work out. Hence: don't eat large amounts of food before heavy weight training. But straight after a massive work out (Squats, deadlifts) your body allows about a 20 minute period where both insulin and body hormones are peaked (Layman's Terms: anything you eat in that 20 min period will go straight to muscle development and recovery) So once finishing a workout you ironically want to eat food that is high in calories (preferably low in fat), but high energy foods (cake, chocolate etc) as well as plenty of protein.
Protein powder is a good concept to include. However, it is not to be relied on as your source of protein in your daily diet. Your body can ingest large amounts of protein throughout a day, so idealy you want to have a large percentage of your daily intake coming from natural foods, and protein powder being used to make up the difference. Red meat is a 'complete' protein, which is exactly what you want. It has ALL the essential ammino acids for muscle growth. Other natural foods to include for muscle growth would be TUNA and EGGS.
I'm tired and have to go to bed. But if ANYONE has any further questions don't hesitate to email me, i'd be more than happy to help you out... no charge lol.
cheers boys
