Tag Archives: exercise nutrition

3 Essential Steps to Build Muscle Strength and Size

4 Jun

Straight Bar Deadlift

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

  • Get a good night’s sleep, seven to eight hours each night.
  • Do not rework a muscle group until it has the chance to recover for 48 hours.
  • Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

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3 Essential Steps to Build Muscle Strength and Size

18 Aug

Straight Bar Deadlift

The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

  • Get a good night’s sleep, seven to eight hours each night.
  • Do not rework a muscle group until it has the chance to recover for 48 hours.
  • Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

The Perfect Post-Workout Pasta Recipe

4 Dec

p7310141-e1355760455714[1]Regardless of whether it’s after a workout, practice, or game, your body needs to replenish with carbohydrates, protein, and healthy fats to recover and provide long-term energy reserves. Sometimes the activity ends right around mealtime, when you are craving something heartier than a snack. If that’s the case, your answer might be my “perfect post-workout pasta,” an easy recipe that’s also an old family favorite. Not only does it make for a great post-workout meal, it can also serve as a pre-workout meal or as a nutritious dinner anytime during the week. (Pasta lover? This may be the diet you’ve been searching for.)

The Perfect Post-Workout Pasta Recipe

Ingredients

  • 1 pound Barilla Plus spaghetti
  • 2 cloves fresh garlic
  • 2 to 3 tablespoons olive oil
  • Crushed red pepper (optional)
  • 10-ounce package frozen spinach
  • 15-ounce container of ricotta cheese
  • Parmesan cheese (to taste)
  • Fresh parsley

Directions

  • Cook the spaghetti according to package directions.
  • While pasta is cooking, mince the fresh garlic (or save time and use one tsp. garlic from a jar) and brown it in two tbsp. olive oil (here is where I also add a little crushed red pepper flakes to “spice up” the recipe).
  • Microwave the chopped spinach, according to package directions.
  • When pasta is done, before draining the pot, save a cup of the pasta water to add later.
  • Quickly drain spaghetti (but do not rinse) and return to the pot.
  • Over low heat, add the olive oil, garlic and spinach mixture plus the ricotta cheese to the spaghetti.
  • Mix until all ingredients are blended and distributed evenly.
  • To add moisture if needed, add some of the saved pasta water and a little olive oil.
  • Season the dish with grated parmesan cheese and garnish with fresh parsley.

This recipe makes four generous servings. Of the primary ingredients, the pasta provides carbs; the ricotta cheese provides quality whey protein (ricotta is made from whey drained from cheeses such as as mozzarella and provolone); the olive oil and ricotta offer healthy fats; and the spinach and garlic provide a plethora of micronutrients.

Get STRONGER, Get FASTER!

Your thoughts?

 

3 Essential Steps to Build Muscle Strength and Size

16 Jul

rosie-chee_training-deadlift-1[1]The fastest way to build muscle strength and size is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength and size gains you hope to achieve. Simply stated, your body needs the raw material that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. For every pound you weigh, aim for 0.8 grams of lean protein per day; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Weight Lifting

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: compound exercises, like Squats, Deadlifts, Bench Presses and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, build strength and power by using a weight that you can lift no more than 4-6 repetitions per set; build muscle size by using a weight that you can lift 8-12 reps per set; and build muscle endurance by using a weight you can lift 15+ reps per set.  If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises, you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength and size.

Rest

Several different rest factors must be considered in your training:

  • Get a good night’s sleep, seven to eight hours each night.
  • Do not rework a muscle group until it has the chance to recover for 48 hours.
  • Rest between sets to allow your muscles to recover so you get the most out of each set. As a general rule, the higher the intensity of your workout (the more weight you lift) the longer your rest interval should be.

Get STRONGER, Get FASTER!

Your thoughts?

3 Essential Steps to Build Muscle Strength, Size, and Endurance

31 Mar

61855_super_deadlift_bar[1]The fastest way to build muscle strength, size. and endurance is good old-fashioned strength training, done right. Over time, strength training challenges your muscles by breaking them down so they repair and recover bigger and stronger than before.

To be optimally effective, strength training must be combined with proper nutrition and rest. Although there are some strategies to accelerate the process, there are no shortcuts. You have to do the work and follow the plan.

Nutrition

Without proper nutrition, you will compromise any muscle strength, size, and endurance gains you hope to achieve. Simply stated, your body needs the nutrients that food provides for growth.

It’s essential to eat sufficient calories, as well as carbs and protein, 30 to 90 minutes before and after working out. Aim for 0.8 grams of lean protein per pound; whole grain and high fiber carbs; and healthy fats, like those found in olive oil, nuts, and salmon.

Strength Training

You’ll need to work out three or four days per week to reach your goal. Here are some guidelines to get you on your way:

Favor compound movements over single-joint movements: Compound exercises, like Squats, Deadlifts, Bench Press, and Inverted Rows, involve more than one joint and engage multiple muscle groups. Triceps Extensions and Biceps Curls are single-joint isolation exercises. Compound exercises require greater muscle activation, recruit larger muscle groups, and stimulate strength and size gains.

Lift heavy weights: if you want to build muscle fast, you need to push your body to use as many muscle fibers as possible during exercise. Lifting heavy weights allows you to challenge your muscles, which is the key to making strength and size gains.

For any given exercise, your training goal will determine the weight you use:

  • To build strength and power, 4-6 repetitions per set
  • For hypertrophy (to get bigger), 8-10 reps per set
  • To improve muscle endurance, 12-15 reps per set

If you can perform more repetitions than that, the weight is too light and you will fail to make gains.

Try supersets: we emphasize supersets at Athletic Performance Training Center. By pairing push and pull exercises (a.k.a., agonist-antagonist paired sets), you are able to work twice as many muscles in a time-efficient manner to help build overall muscle strength, size, and endurance.

Rest

Several different rest factors must be considered in your training:

  • Get a good night’s sleep; seven to eight hours each night
  • Do not rework a muscle group until it has the chance to recover for 48 hours
  • Rest between sets to allow your muscles to recover and get the most out of each set. If you are building strength and size, it’s best to rest between 90 seconds to 3 minutes between sets (except with supersets), depending on the intensity (higher intensity = more rest)

Get STRONGER, Get FASTER!

Your thoughts?

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