The process of building muscle is pretty simple. It's so simple actually; that people have a hard time believing how they can train less and grow more. Find out the secret to building maximum muscle in minimum time.
I like to refer to the whole process of building muscle as the Training Triangle. It is basically the 24 hour a day process that your body will be undergoing when you begin weight training. It has three components, Training, Nutrition, and Recovery, each one no more important than the other. If one of these is not given 100%, the Training Triangle begins to crumble.
Weight Training is about stimulating muscle growth, plain and simple. It only provides the stimulus for your muscles to grow. Muscles DO NOT grow when you are in the gym. The other two corners of the Training Triangle take care of that. Weight Training exercise provides overload to the muscles, breaking down the muscle tissue on a microscopic level. It responds when subjected to levels of exercise beyond what it is accustomed to in order for an adaptation process to occur. The human body then attempts to adapt to this stimulus by getting stronger and growing more muscle tissue. This is where the next corner of the Triangle takes over.
Nutrition is the next vital step in the Training Triangle. Through eating the proper foods you supply your body with the nutrients it needs for energy replenishment, cell growth and repair, as well as the basic metabolic functions your body undergoes on a daily basis. Back in 400 B.C., Hippocrates said, "Let food be your medicine and medicine be your food." Today, good nutrition is more important than ever. At least four of the 10 leading causes of death in the U.S.--heart disease, cancer, stroke and diabetes--are directly related to way we eat. Focus on eating lean proteins such as chicken, beef, pork and fish. Get lots of of fiber and antioxidants through fruits, veggies and 100% whole grains. Consume healthy omega 3 fats daily such as olive oil, flaxseed oil and fish oil. The key components to good nutrition and living a healthy lifestyle are balance, variety and moderation.
Recovery is probably the most neglected step in the Training Triangle. It is a fantastic feeling to be motivated and have a gung-ho attitude when beginning a weight training program, but some control and moderation must be included with that eagerness in order to see results. Remember the story of the tortuous and the hare? The lesson was that slow and steady, wins the race. Society has conditioned us to think more is better. But, in terms of weight training and building muscle, training too often can bring any gains to a screeching halt, as well as increase chance of injury and adrenal burnout. Rest and recovery is essential for maximum muscle growth. During recovery we build muscle in response to the stimulus we created while training. If you fail to take adequate recovery time into consideration, you will be greatly limiting your results.
The Training Triangle is the foundation of any successful weight-training program. Understanding each element and its importance, will directly dictate the results you will achieve.
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Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have contributed to Inside Fitness Magazine and 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. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit dadfitness.com.