Build Muscle Size and Strength

Build Muscle Size and Strength

“Gaining weight is easy, gaining muscle is not so easy!” 

Step 1: Train 3-4 times a week with weights and limit cardiovascular work. The weight training program will need to focus on the larger movements like Bench Press, Squat, Deadlifts and Bent Over Rows as these exercises stimulate the fastest growth and strength. 

Step 2: Eat 6 meals a day which are high in protein, in fact we recommend that you ingest 2 grams of protein for every kg of body weight e.g if you weigh 75kgs you need to consume 150grams of protein every day. Ensure each meal contains healthy whole grain carbohydrates. Absolutely ensure that each meal provides healthy fats. The simplest way to do this is ensure you eat your 3 square meals each day, Breakfast, Lunch & Dinner. Then supplement the remaining 3 meals with high calorie “weight gain” and all in one products. 

Step 3: Prime your body for your training. Arguably the most potent supplements on the market today are better known as “pre-pumps”. They are products that are completely based on science that will increase your strength, encourage new muscle and make your workouts something to remember. 

Step 4: Never miss the “Golden Window of Opportunity”. This is the time frame immediately after your workout that science says is without doubt the best time, the golden opportunity, to take a high calorie weight gain shake, all in one or specific after training products like Reflex Growth Matrix or Waxy Maize. 

Step 5: Guarantee your body a daily supply of essential vitamins, minerals and fats. These are not always easy to obtain from your diet. Therefore we absolutely recommend the use of the state of the art multi vitamin called Nexgen from Reflex Nutrition. After which we recommend that you ensure you’re eating some fish a few times a week or supplement with a high quality first class source of Omega 3 fatty acids.

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