Combining Cardio With Resistance Exercise: Muscle Growth Killer?

You just finished a grueling session of working out and now it’s time to do some cardio. Wait… combining cardio with resistance exercise may hinder muscle growth, according to a new study.

Researchers reported that if you are trying to gain muscle mass, combining resistance exercise and cardio in the same session may disrupt genes for anabolism. It has been shown that repeated high-intensity, short-duration contraction promotes muscle hypertrophy and strength gains, whereas prolonged, low-intensity contractile activity is associated with increased mitochondrial density and enhanced resistance to fatigue (an aerobic muscle fiber type). Previous research observed only modest hypertrophy with endurance training, combined with resistance exercise in skeletal muscle of subjects.

Type of Exercise Influences Gene Expression

Researchers from Australia, in a study published in Medicine and Sports Science and Exercise, examined genes from well-trained endurance athletes and resistance-trained athletes to determine if a particular type of exercise turns ‘on’ different genes. Twenty healthy males volunteered for this investigation. Seven were endurance-trained cyclists who had been training for eight years (cycling 250-600 kilometers per week). These subjects had no history of strength/resistance training. Six subjects were strength-trained (ST) powerlifters who had been strength/resistance training exclusively for nine years (three to four sessions per week).
As might be expected, genes chronically altered in endurance subjects are predominantly involved in energy metabolism and mitochondrial function, membrane transport, and blood vessel growth, whereas those upregulated by prolonged strength training are involved in processes that regulate protein synthesis and transcription and translation. The research group reported for the first time that a great number of genes that regulate these processes are chronically elevated, specific to this type of training.
Strength-trained individuals, on the other hand, are characterized by muscle hypertrophy/protein synthesis, which is reflected in the novel genes and the gene clusters upregulated. These data support the notion that regular strength training chronically alters skeletal muscle gene expression to promote protein synthesis and hypertrophy, thus maintaining the phenotype for improved muscle force production. In contrast, the endurance training phenotype has a strong association with aspects related to mitochondrial biogenesis, improved oxygen supply, and energy metabolism. The novel genes and the gene clusters highlight the chronic upregulation of genes specific to the characteristic phenotype for efficient energy provision from metabolism during rhythmic, continuous muscle contractions in endurance exercise.
In summary, there is evidence that basal gene expression patterns in human skeletal muscle are altered after chronic (greater than eight years) endurance and strength training. In particular, training-specific differences exist in groups of genes that are involved in adaptive processes that are important in response to different types of training. On the basis of this perspective, it is probable that chronic training subtly regulates numerous genes from important functional groups in human skeletal muscle, possibly through modulation of processes that control mRNA degradation, as a long-term adaptive mechanism to cope with repeated training stimuli.

 What Happens If You Combine Aerobic and Resistance Exercise In the Same Session?

If doing certain exercises turns on specific genes, then combining exercises may result in a ‘mixed’ signal in muscle. Therefore, the possibility exists that the cumulative, adaptive effect with consecutive resistance and endurance exercise bouts results in an ‘interference effect’ with concurrent training. This means that cardiovascular training turns on genes for an aerobic fiber type (increased type I fibers, increased mitochondria), while resistance exercise turns on a resistance training gene phenotype in muscle (increased type IIAB muscle fibers, increased anaerobic threshold, etc.). By combining the two, you have a ‘mixed’ gene expression being translated in muscle.

Researchers from Australia took trained men and assigned them to either one of two conditions. One experimental trial consisted of a bout of resistance exercise followed by a bout of endurance exercise (cycling), while in the other trial, subjects performed the reverse exercise order (i.e., endurance, then resistance exercise).

• Following a standardized warm-up (2 x 5 repetitions at 50 percent and 60 percent of 1RM, respectively), subjects performed 8 sets of 5 repetitions at ~80 percent of 1RM. Each set was separated by a 3-minute recovery, during which the subject remained seated on the leg extension machine.

• Subjects performed 30 minutes of continuous cycling at a power output that elicited ~70 percent of individual VO2 peak.

Muscle biopsies were taken before, 15 minutes after, and 3 hours after exercise.

Combining Cardio and Resistance Exercise Disrupts Genes for Anabolism

Basically, it’s a ‘no win’ situation no matter which way you look at it. Combining cardio and resistance exercise disrupted genes for muscle anabolism. For example, here is what the researchers found when genes were analyzed.

• Cardio Before Resistance Exercise: A novel finding was that an endurance bout undertaken prior to resistance exercise suppressed IGF-1 Ea (a gene splice of IGF-1) mRNA (~42 percent) and also induced small declines in mechano growth factor (~27 percent). The findings represent the collective effect of diverse contraction modes, and it is tempting to speculate that endurance exercise immediately preceding resistance exercise attenuates anabolic response.

• Resistance Exercise, Then Cardio: Cardio performed after resistance exercise increased genes for muscle tissue breakdown. Muscle breakdown genes were elevated (atrogin, 21 percent and MuRF mRNA, 53 percent) when cycling was performed subsequent to resistance exercise. Previous studies showed that following a single bout of endurance exercise, atrogin and MuRF mRNA (genes for muscle tissue breakdown) were elevated. Thus, the results indicate that endurance activity after resistance training may have the capacity to exacerbate genes for catabolism and subsequent protein degradation. Consequently, when resistance exercise is undertaken after endurance exercise, upregulation of ubiquitin ligase expression may be suppressed. Moreover, PGC-1-alpha mRNA— a gene that turns ‘on’ an aerobic phenotype— was elevated when cycling preceded resistance exercise.

The results indicate that endurance activity prior to resistance exercise may diminish anabolic response, while endurance activity after resistance exercise may exacerbate inflammation and protein degradation. AMPK has been termed a metabolic ‘master controller’ activated by exercise and changes in glycogen content in skeletal muscle. AMPK activation was not different 15 minutes after each successive exercise bout. However, AMPK above resting baseline was higher 3 hours after cycling was done after resistance exercise, indicating metabolic stress may have been exacerbated when endurance exercise was performed subsequent to resistance exercise.

The results provide support for the contention that (acute) combination of cardio and resistance exercise training back-to-back does not promote optimal activation of anabolic pathways.4 Thus, undertaking both resistance exercise/cardio together in close proximity influences the acute molecular profile and likely exacerbates acute ‘interference’ of key anabolic-signaling pathways.

One of the things I was highly critical of in this paper was that after exercise, the subjects did not eat for 3 hours— a huge flaw in the study. I contacted Dr. Hawley and he said that this was a preliminary study, and researchers have samples where the subjects consumed a post-exercise protein/carbohydrate shake to see if there was a different effect on the genes in muscle. The study is set to be released in a few months.

If you going to do cardio, it may be better— for an optimal anabolic effect— to do it earlier or later in the day, as opposed to doing it before or after resistance exercise.

Bodybuilding and Sex

Bodybuilding, like many forms of vigorous exercise, is an aphrodisiac. Certainly, the lean, shapely, muscular look of the bodybuilder's body is a psychological turn-on. But there is more to it than that. At the physiological level, scientists have found that vigorous exercise stimulates the production of the hormone responsible for the sex drive in both men and women - testosterone.

Research has found that the testosterone level in both sexes, athletes and nonathletes, is greatest following a vigorous workout. The explanation is that testosterone is important in muscular activity. The hormone stimulates the after-exercise replacement of muscle glycogen, the fuel muscles use to energize the action of hard training.

When you are bodybuilding at an optimum level of exertion, you are likely to have the most testosterone at your disposal for both exercise and sex. Circulation plays a role. Testosterone is produced by the sex glands, but if the blood flow to those areas is insufficient due to lack of exercise and poor physical condition, the cutback in production of the hormone is sure to be reflected in decreased sex drive.

Not all male impotence is physical. Psychological factors also can be the reason for potency disturbances. If there's anything men fear more than heart disease, it's impotence. It is a common problem that can be as the inability maintain an erection.

Inhibited sexual desire is the same as decline in sexual response. By middle age most men have lost some of the physical excitement of sex. Normally, in erotic situations, men don't lose their desire even though erections are harder to come by. However, there are many factors that may inhibit sexual desire in both men and women. In a University of Pittsburgh survey, 35% of women and 16% of men reported inhibited sexual desire, despite the fact that most of them were happily married.

Men are particularly apprehensive when it comes to sex. Customarily the man makes the first move. Even if he's good, he worries. Will his erection hold up? Is it big enough? Is he satisfying his partner? Can he make her climax? Is he better than her last lover? His manhood is always on the line.

Impotence has physical causes more than half the time. The most common causes are diabetes, which may decrease blood flow, hardening of the arteries, back or pelvic surgery, hormonal imbalances, high blood pressure, and drug (including alcohol) abuse. In fact, one of the first symptoms of diabetes is impotence. Obviously, a healthy lifestyle of exercise and proper nutrition remains the best preventative.

The psychological factors disturbing potency, once thought to be 90% of sexual problems, are now considered to be less than half. Inhibited sexual desire may result from marital problems, a deteriorating relationship, depression, stress, major life changes and the sexual revolution.

Inhibited sexual desire can best be described as a low rate of sexual activity and lack of sexual interest (thoughts, fantasies, etc.).

Routine sex can be boring after a period of time and result in loss of appetite for sex.

If both partners are career oriented, their work problems may disrupt their sex life.

Lack of sex interest can often be one of the first signs of depression. Factors such as retirement, career changes, moving to a new home or remarriage may also lead to temporary loss of desire.

On-the-job problems may cause sexual desire to deteriorate.

New female freedom in the sexual revolution has created pressures that have caused some males to retreat from sex. When demand for sex from his partner exceeds his own interest, a man may lose interest entirely.

Vasectomy, though not affecting male potency physiologically, may have a psychologically inhibiting effect.

Impotence is often temporary, but a man may experience performance anxiety from a failure that chain-reacts into subsequent failures. He may even avoid sexual encounters as a result.

It is not easy to overcome these anxieties or dysfunctions on your own. Many such problems can be diagnosed and treated successfully by professionals. Hormonal imbalances can be remedied, and psychological problems resolved. The urologist can look for physical problems in the genitourinary tract. Small testicles could indicate a low testosterone level. Blood tests provide the urologist with a hormone profile. Existing organic factors can thus be treated medically low hormone levels can be boosted by injections. Drugs to improve erections can be prescribed to counter the inadequate nerve transmission due to diabetes. Pill such as Viagra can also be prescribed to help create and keep an erection.

Men will slay dragons and reach for the moon, but when it comes to sex, they are as fragile as cut glass. Take the case of 'Vito."

Vito was the envy of his male friends. He taught bodybuilding full time, exclusively to women, one on one, sometimes at the gym, sometimes in their homes. He was handsome, tall, well-built, single and Italian — a winning combination to his clientele of beautiful actresses, stunt women, models, jetsetters, writers and business executives. He opened up a whole new world to them with bodybuilding. For 50 bucks an hour, he gave them hope, along with the attentiveness and kindness so often absent in their lives. They showered him with gifts and invitations to dinners and drinks that regularly lead to another kind of one on one.

Vito loved women, but it got to the point where he would almost rather kick back alone in his pad and watch the Raiders or Celtics on TV, or even read a book. Yet, he couldn't resist their overtures.

It happened one Monday night following an awards show to which he had escorted his gorgeous actress client "Sheila." It was his first time with her outside the gym. He had just been on a weekend boat party and tried to make up for it with a three-hour workout that morning. He was pooped, and he thought wistfully of his own empty bed. So when sexy Sheila closed in on him, he could not arise to the occasion. Nothing worked. He couldn't believe this was Vito.

The same thing happened shortly thereafter on a date with another of his clients. And then another. Amidst these failures, his self-image began to wilt.

Vito went to a specialist for a physical, sure something must be wrong with him, but he checked out A one. "It's all in your mind," the doctor told him. "Relax. Take your time. Remember, you can't will a sexual response. It's more likely to happen when you're rested, in a positive mood. Chances are, you're simply burned out from too much."

Vito stuck strictly to business for a couple of months. Then he met "Audrey," a secretary who had only recently started weight training at a health club. They had several dates that went no further than a good-night kiss. He found pleasure in the growing affection that comes with being close. He made time in his busy work schedule to be with her, and to work out with her. With this new mutual involvement in training, their intimacy grew. They shared their strengths and limitations, which opened the way for mutual compassion and support. Vito became more at ease. Then one quiet evening together at her place, while watching Monday night football, they were both delighted to discover some off-field action. Vito was too overwhelmed with love and joy of his own score to hear the outcome of the game.

Often lack of sexual desire comes from poor communication with the other person. The two people think that sex comes naturally, that they don't have to talk about it. Most middle-aged people today grew up not talking about it at all.

You can start now to tell each other what gives you pleasure in sex. Talk about what you don't like. Keep the conversation warm and affectionate.

Try bodybuilding together. Medical experts say that exercise releases natural tranquilizers that erase depression and anxiety and promote better mental health.

Bodybuilding improves your physiology and enhances the body's structure. It makes you look a lot better. It promotes a positive body image that sparks the confidence that can fire romantic relationships. The sensuality in physical improvement heightens your own self-esteem, which makes you feel sexier and look sexier to your partner. It gives a new sense of self and an emotional awareness that can translate into sexual desire. Done together with your companion, bodybuilding is a sharing of intimate time from which sexual relationships can develop.

When you are fit, sexual issues are less a problem. Some authorities believe the physical connection between two people training together may be biochemical. The scent of sweat can even be a turn-on.

Training together gives time together, valuable for cementing relationships. Good physical condition is an invitation to love. Impotence gets lost in the fun and passion of your healthy lifestyle.

BUY STEROIDS

Buying steroids is not an easy task because steroids without a prescription are illegal. With the Internet, however, the task of buying steroids is easier even if it is risky.

The first issue with buying steroids is that they are illegal to purchase in the United States if you don't have a prescription. Even buying steroids from a country where they are legal and having them shipped to a location in the United States is against the law. Some people have even resorted to going to Mexico, buying steroids and smuggling them back to the United States. Again, this is illegal.

Anyone who participates in buying steroids is setting themselves up for legal repercussions including possible jail time.

The next issue with buying steroids is that since it's an illegal process, the steroids are not regulated so it's questionable as to the quality of these steroids. People have inadvertently found themselves buying steroids that are diluted or underdosed (which skews the results) as well as contaminated (which can cause serious illness and even death). Other people have found themselves buying samples of steroids that have not gone through the testing needed to approve them for human consumption.

The final warning for people buying steroids is that they are setting themselves up for fraud, especially if they try buy steroids online. Many people and website who advertise steroids for sale are scams. It's difficult for people buying steroids to weed out the scamming sources to find "legitimate" sellers. Furthermore, people who have found good sources for buying steroids are often reluctant to share their sources for fear of their source getting busted.

Many people will tell you that the only safe way of buy steroids is with a valid prescription and from a reputable pharmacy.

Is Synthol good or not?

Synthol is another site enhancing oil. In case, you do not know. It is not a anabolic steroid. You inject this oil directly in your muscles. Before discussing it any more, you have to understand that this oil does not help you in gaining strength of your muscles. Its effect is that it makes the muscle that you are using to develop look bigger and better. In other words, it just work on the appearance of your muscle without effecting its strength or your ability to train that muscle for better performance.

How does it work? There is a covering, which surrounds the muscles in human body. This cover compresses the muscles from all sides. It means that naturally it inhibits the growth of the muscle. You can use synthol, in order to remove or reduce this inhibition. There is a famous myth that synthol stays in your system up to 5 years. If true, using synthol could be very dangerous for your health. As it does contain some substances that can harm your anatomy, if you expose your body to it for a longer period of time. Recent research has shown that it is not true.

It works by slowly dissolving into your body and becoming part of your metabolism. It can take up to several months to completely flush out of your body and as with any other site enhancement oil, you have to be careful, but you can use it if you are careful. Anyway continuing the above discussion, when you inject it directly into your muscle it stretches the protective covering surrounding your muscles. It means that muscles that the protective covering was surrounding from all sides by this cover. Suddenly have more room to grow. It allows for almost an instant increase in the size of that particular muscle.

 It is why, you have to inject synthol directly into your muscles that you want to grow. Most body builders do that in order to grow their muscles. Especially, the ones that they feel are not growing up as fast or as well as the rest of their body. Like everything else in life it has a downside also. First, you have to avoid both the scar tissues and lump formation at all costs. Scar tissues make it harder to inject synthol into your muscles directly. You have to know that taking these injections is a painful process, at least to begin with.

 Regular users say it becomes easier as you take more shots and eventually, you become immune to pain, but you have to know that it is a very painful in the beginning. Also to get the best results, you should give a good thorough and even rub down to the muscle in which you are injecting synthol, right after the injection. Otherwise lumps will form and they will not only be painful, rather they will be counterproductive to your goals of rapid growth. If the lumps do form, stop taking synthol and continue to rub that place cyclically, until that lump dissolves. After that lump dissolves, you can restart the intake of synthol.

And after all this - PLEASE DO NOT OVERDOSE WITH THIS!!!!

Balding and Steroid

Anabolic steroids are a common class of steroid hormones that can influence a person’s physical and sexual development.  

Besides its ability to boosts physical performance, this type of steroids can also be a main contributing factor to genetic hair loss in both women and men so if you are a regular user of this class of drugs, it’s best for you to know what you are dealing with.

Steroids actually represent a large group of chemical substances derived from naturally occurring or synthetic fat-soluble compounds. Many types of body’s hormones, reactive compounds and other constituents like cholesterol are steroids.

Women and men contain sex hormones of both sexes. For men, the dominant sex hormones are androgens mainly consisting of testosterone, Dihydrotestosterone (DHT) and others. Estrogens and progestagens are the female sex hormones that are highly abundant in women. All of these steroid hormones play a crucial role in your sexual development and proper structural growth.

Steroidal drugs are compounds manufactured and synthesized from these natural hormones in order to influence or stimulate a reaction from your body. 

The main classes of these steroids are:

• Sex steroids - This type of steroids usually includes androgens, estrogens and progestagens that are usually prescribed for Hormone Replacement Therapy (HRT) and to treat hormone related conditions.
• Anabolic Steroids - The most well known among the 3, this class of steroids are responsible for stimulating muscle development and other male related characteristics.
• Corticosteroids - Mainly used medically, this class of steroids is used to mimic the activity of cortisone. Cortisone is produced naturally in the body to regulate inflammation, control auto-immune disorders and many other types of diseases. Many types of auto-immune related hair loss like Scarring Alopecia and Alopecia Areata utilize this treatment.

The real term for this class of steroids is Anabolic-Androgenic Steroids (AAS) because of its androgenic properties. Anabolic, which means ‘to build’ in Greek is represented by the steroid’s ability to help improve protein synthesis and cuts recovery time. Androgens on the other hand are a group of male sex hormones that control the development of masculinity and male sexual characteristic.

As most anabolic steroids are derived from androgens like testosterone and DHT, you are likely to face side effects from high levels of androgens in your body like

• Acne, oily face and scalp
• Low sperm count
• Deepening of the voice
• Liver damage
• Impaired sperm production
• Aggression (Roid Rage)
• Cardiovascular disease

Many other health conditions are also reported from unsupervised use of steroids so you have to be very careful.

First things first, not everyone that uses anabolic steroids will face hair loss. It seems that only people who are genetically predisposed to Male Pattern Baldness will notice an increased level of hair loss. If you are not genetically predestined to lose your hair, you are likely safe from this ordeal.

The cause of accelerated pattern baldness is due to the increased of the male hormones DHT and Testosterone in your body. Your body’s enzyme converts testosterone into DihydroTestosterone (DHT) a highly potent form of testosterone. In some males, a large portion of the hair in the front and top are very sensitive to this hormone and once the hormones bind with androgen receptors at the hair follicles, it causes the follicles to cease growing and eventually die.

Women are not spared too, high levels of testosterone in their bodies will also trigger diffuse thinning all over the scalp because most of the women’s hair follicles are much more sensitive to the male hormone. The situation can be much worse if they are using potent anabolic steroids with harsher androgenic effects.

Get Huge

For many reasons, building muscle is vital to the health of your body. It will improve your physical appearance, make you stronger and have great health benefits as you get older. It can be quite enjoyable, as well. 

Eat meat to help build up your muscles. Try to eat at least one gram of protein-rich meat for each pound on your body. This will help you store more protein, and the more protein you have, the more your muscles will grow.

Keep the “big three” exercises in mind when developing your routine. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These exercises simultaneously increase both muscle mass and strength. Make these exercises a part of your weekly routine.

Don’t keep your routine the same all the time. As you repeat any particular workout routine, it could become boring, which can prevent you from working out. Arrange your workout to concentrate on different exercises to work different specific muscle groups each time you visit the gym. Having a new workout to look forward to each time you go to the gym makes it more likely that you will stick with your bodybuilding program.

Though they get a bad rap, carbohydrates are an essential part of exercise nutrition. Carbs provide fuel for your body, giving it the energy to complete your daily routine. If you are training extensively, you must be sure to consume about two to three grams of carbs for each pound of body weight, on a daily basis.

In each workout, train the opposing muscles. For example, work out your chest and back together, and your hamstrings and quads together. By doing this, one muscle can relax as another one works. The result is increasing your workout intensity by limiting the time you need to spend at the gym.

If you want to build muscle mass, your body must be properly hydrated. If you’re not drinking enough water, you could injure your muscles or yourself. Additionally, hydration plays a role in increasing and maintaining muscle mass, so it is important for several reasons.

Short terms goals are important, but make sure they are realistic. Trying to lift too much too fast is a surefire way to sink your long-term goals and cause your body injury. Once you determine your starting strength, try to improve just a little bit each time you workout. You may surprise yourself and improve over the goal you set for yourself. This can act as encouragement, helping you to remain positive about your future rate of success.

When you are trying to build muscle, make sure your diet is full of whole, fresh foods. Do not eat processed foods that are full of preservatives and artificial ingredients, which can lead to impairment of your immune system and make you sick. By consuming the healthiest of foods, your immune system and muscle focus will be much improved.

You may want to mix up the grip you use on your back. When doing deadlifts or rack pulls, use mixed or staged grips, if you want to attain more strength. Using this staggered grip allows you to twist the bar in one direction while your other hand twists in the opposite direction. Using these grips will prevent rolling of the bar in your hands.

A well-balanced exercise routine must include a cardio portion. At first, it may seem counterproductive to do cardio when focusing on strength training, but it’s better to incorporate some cardio into your routine, as it promotes heart health. Working out about 1 hour per week, divided into 3 sessions is a good way to keep your heart healthy and ready to support your muscle development goals.

When you lift weights, your technique has more importance than how much weight you lift, how quickly you do the sets or how often you do them. Each exercise needs to be practiced and mastered. Perfecting one’s form early on with light weights is best, and when more weight is added later, the benefits are maximized.

Always do 10 minutes of stretching prior to lifting weights. You’ll be less likely to get injured lifting heavy weights if you warm up first. An additional advantage of preventing injuries is that you can spend more time working out instead of recovering.

If you are starting out in bodybuilding, perfect your form before going for power. If you allow your form to be off, it will compromise your workout. The result will be increased vulnerability to injuries, and that is not something you should allow to happen.

Make sure to stretch before exercising. You get two benefits from stretching consistently. Stretching helps prevent soreness so you do not lose time in the gym. Doing stretches regularly will improve your flexibility, which will help you move more freely during your muscle-building workout.

If you ever feel like you are in pain, stop your workout immediately. While you may be tempted to push your body to its limits so that you can build more muscle, your muscles and tendons can be damaged easily, and you shouldn’t take the risk. If you feel any pain or are sore, take some time off, allowing your body to regain its strength.

Meat For Your Muscles

                 Older men need to eat more meat to slow muscle loss.

Older men may not be eating enough beef. In a study of 35 men, all around 60 years old, it was found that bigger servings of beef – six ounces rather than the USDA's recommended three – helped most to slow muscle loss caused by lower testosterone, inactivity, and a diet too low in protein. "Men and women in their fifth decade of life begin to lose muscle mass," says lead author Stuart Phillips. "But you can almost reverse it by doing enough resistance training and eating enough protein." To test just how much protein is needed for aging men, researchers at the Exercise Metabolism Research Group at Canada's McMaster University gave five groups a weightlifting regimen and served them varying portions of lean ground beef. By measuring amino acids in the blood (needed to repair or form new muscle), they found that the biggest serving of beef was best for muscle synthesis.

How To Build Muscle Mass Up Fast?

If you want to build muscle mass fast then there are certain things you are just going to have to do. Some people say they want to get a muscular physique but continue to do nothing about it. This guide is not for you, this guide is for people who are going to take action and get big. So, lets just cut to the chase shall we and fill you in on the essential steps needed to build muscle up fast. Here we go, how to build up muscles fast: 

Eat double what you would normally eat. Yeah I’m serious! Muscle mass doesn’t just appear out of nothing, it has to be built from the excess calories that you consume. If you have no excess calories then you can train all you want, but you ain’t gonna build muscle mass. So, eat double! Important times to eat are an hour before training, within an hour after training and before you go to sleep

Eat 5-7 meals per day consisting of: 50% carbohydrate, 30% protein and 20% fat. The amount of protein you eat per day should be equal roughly to one gram of protein per pound of body weight. Get your food from the following sources: carbs – pasta, rice, breads, protein – fish and lean white meat, fat – will come naturally in the foods you eat. Also of course, eat leafy green vegetables and fruit in your quest to build up muscle mass. 

Use the following exercises in your routine. These are without doubt the best to build muscle mass fast: Squats, Deadlifts, Benchpress, Pull-ups. 

Rest. Your muscles don’t grow in the gym. They grow after you have stimulated them in the gym when you are resting. So rest. Training twice a week is plenty for a lot of people to build up muscle mass.  

Train each muscle group only 6-9 sets in total. If you do more you risk overtraining which is going to stop you growing. If you want to build up muscle mass fast then train for just 45 minutes in the gym as hard as you can then get out eat and rest. 

Change your routine often. Your muscles will stop growing if they become too used to the same thing. Try a few things like: doing different exercises, using supersets, compound sets, negatives, reverse the order of your exercises, reduce the rest time between sets. You are only limited by your imagination, this is great advice if you want to know how to build up muscles fast. 

Do exercises with heavy weights in the range of 7-10 reps. This is ideal for stimulating muscle growth for size and to build up muscle mass fast. The last rep should be almost impossible or make you fail. your muscles won’t grow if you don’t push them. 

Always try to do better than your last workout, this means keeping a training log to record your workouts. Sounds boring but do you want to build up muscle mass or not. You need a goal to aim for each workout and your training log gives you that goal. Start using one today. 

As a quick summary: Train hard with variety, eat lots and often, rest more and grow! Repeat until your massive. Without a doubt the above guidelines are very effective guidleines regarding ’how to build muscle mass up’ 

ANDROGENS AND MUSCLE HYPERTROPHY

Skeletal muscle hypertrophy (growth) and androgens go hand in hand.  Unless you’re a genetic, myostatin-blocking mutant, it’s likely that gaining weight and muscle is harder than skydiving without a parachute. OK, maybe not that hard. Testosterone and many of its pharmaceutical derivatives are clearly the most effective of the anabolics (sorry, GH, IGF-1, insulin, etc.). Many androgens can be rightly used for treating wasting disorders, treatment of anemia and prevention of depression resulting from having too-low blood testosterone levels. Of course, some of the more intriguing biological questions surround how testosterone and its derivatives work. That is, what’s the mechanism? 
Androgen receptors, or the AR, are the likely candidates for where you should look to unlock the keys to how androgens exert their many varied effects. In fact, levels of androgen receptor are uniquely sensitive to circulating levels of androgen.1 However, in that study, DHT, or dihydrotestosterone, was administered to rats. DHT is a very androgenic steroid. There are better androgens (i.e., with greater anabolic activity and less androgenic activity).  Thus, scientists from the University of South Carolina sought to elucidate on the mechanisms by which a nandrolone decanoate, also fondly known as Deca-Durabolin or Deca, affected muscles in rats.  
Deca was given to rats at a dose of six milligrams per kilogram (mg/kg) body weight weekly for four weeks. This dose would be equivalent to 545 milligrams of Deca weekly for a 200-pound individual. That’s not what I’d consider a high dose, but certainly one that should exert anabolic effects. The rats getting the Deca were either young (five months) or old (25 months). The researchers found that Deca reduced body fat (measured in the abdomen around the kidneys) in the old rats, but not the young rats. Now, the odd part is that Deca had no effect on muscle weights. This, despite the fact that Deca increased AR protein significantly in both young and old rats. Interestingly, this effect was seen primarily in the slow muscle fiber types found in the soleus muscle (but not the fast-twitch dominant plantaris muscle).  

 What did they find? Testosterone didn’t change for any of the protocols.  The number of sets didn’t affect hormonal response in the MS protocol.  Cortisol and GH responses were greater after four sets compared to two sets in the MH and SE protocols, with no differences between the six-set and four-set sessions of the MH protocol. 

Muscle women – female bodybuilders

Starting Position: To reduce the chance of lower back injury, we recommend using a weight belt for this exercise. Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet on a heel raise so that the balls of your feet are resting on the floor and your heels are elevated.Your feet should be about shoulder-width apart, with your toes pointing slightly outward and knees over the toes.

The Exercise: Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor. Once you reach the bottom position, press the weight up from your heels. Inhale on the way down and exhale on the way up.