Protein For Muscle and Strength Gains

By Earl Homeward

Earl Homeward
Level: Basic

Hi I have been in the fitness industury for twenty seven years and have always wanted to contribute to fitness and nutrition in the writing ...

Notice how we are concerned more about how much weight we can lift for prolonged periods of time, sets and reps, on and off days, split training, drop sets, rest pause, pyramid sets and lest we forget that protein is one of the most important supplements we need to build muscle mass. Though every molecule of muscle is made from protein we eat, we never worry or give it a first thought. We have to worry about protein quality because it is very important to our goal of putting on as much permanent muscle mass as possible. So you must eat the right amount of protein the right way at the right time every day.
The best workout with teeth clenching effort will produce only some muscle and strength. The amount of protein you need for muscle building depends on the amount of muscle you naturally carry now. These amounts vary widely, depending on the individual body composition yet most recommendations do not come from a wide range of studies. Most figures are inaccurate for optimum muscle growth.
A precise guide to protein needs are derived from basic physiological needs. Most bodybuilders and sports enthusiasts use body weight as a criterion for how much protein they need when bodybuilders with the same body weight differ widely because of their muscle to body fat ratio. The protein you need is that which will maintain your lean weight and the extra amount required to grow new muscle. You need to know your muscle weight to find this amount. It is a myth that your lean body weight is a measure of your muscle only.
This is so not true! Your lean weight includes your bones, tendons, ligaments, skin, and all other organs. Athletes have the highest range of muscle to lean weight than the average person, if you don't know your lean weight, doing a body composition is a must. There are many systems out there to do this, these are a few of them:
Skinfold measurement
Body mass Index (BMI)
Waist to hip Ratio
Ponderal Index
Hydrostatic weight
(also known as Hydro densitometry or underwater weighing)
Near Infrared Interactance
Total Body Potassium (TBK)
Whole-Body Air-Displacement Plethysmography (BodPod)
Magnetic Resonance Imaging (MRI)
Total Body Electrical Conductivity (TOBEC)
Computed Tomography (CT)
Total Body Protein (TBP)
Just to name a few, your body replaces your lean body weight at various intervals. Depending on your body type we replace protein in our body every six months. Our muscle has the highest content of protein of our lean tissue mass. Your muscle also requires more protein than our other tissues for metabolism. Generally you will need as much as (1.40 g - 2.40 g) a lot of the replacement of protein comes from recycling amino acids.
So by multiplying 1.40 x 190 for that extra protein for metabolism the amount of protein you need to maintain lean muscle would be 266 grams per lean body weight. Even the couch potato needs more protein to keep his or her lean muscle mass from getting fat. Your body will deposit unused carbohydrates in muscle and liver cells, but there is no storage of protein, so for optimum muscle growth we have to eat the right amount of protein every day.
If you start missing this for just one week your body will start catabolizing your lean body mass to make up, if you eat the right amount of protein every day and train correctly you see new muscle gain on a regular basis.
It will take a lot of protein for your body to make new muscle than it takes for it to maintain the muscle that is already there. Most trainee doing weights can expect to gain between 10 - 20 lbs per year of lean muscle mass.
Diet and exercise are not the only cause that influences muscle gain, genetics also play a big role in your mass gains, how many years you have been training and your age also.
The genetic types are divided onto three types, Ectomorphs- these are thin hard gainers
Mesomorphs - these are muscular easy gainers
Endomorphs - these are fat easy gainers
Most men are ectomorphs mesomorphs mix, but can be mistaken for endomorphs because of the excess of body fat, and will only get a moderate muscle gain that is most of us.
266 grams of first class protein is needed per day for someone that is 190 lbs to get optimum muscle growth. You can get away with eating bad fats and carbs but they are only temporary energy supplies. Every time you eat bad protein it goes into your body to build bad structure, fat and sedentary bodies.
The only measure of protein is biological value (BV) which measures the amount of protein retained in the body per gram absorbed, so a score 150-200 has twice the (BV) as a score of 80 so if you want to excel, eat the high range of (BV) protein every day. Vegetable protein cannot be relied upon because it's (BV) is below the range.
You will have to eat a mountain of beans to get the same protein retention as a first class protein. No wonder gorillas forage so much. Our bodies do not digest them well, they ferment in our gut that cause odorous results. You can stop gas by using a product called Beano that has the sugar digestive enzyme alpha-galactosidase which work well for broccoli, wheat and other whole grains.
We are constantly told to eat a balanced meal to get our protein but meats do not have a very high (BVs) despite their use. In other words meats are not the muscle food we think they are.
Your best bet is Whey proteins which contain a lot of alanine and lots of the branched chain aminos leucine, isoleucine and valine which are used to make alanine and glutamine, so you can take supplementary branched chain aminos to provide your much need Alanine and Glutamine, branched chain supplements are anti-catabolic.
The best is whey protein which has a high (BV), di-peptide and tri-peptide bonds are keys to optimum protein metabolism and allows the body to retain twice the amount of protein Peptide protein formulas that preserve these bonds are those that use ion-exchange or Cross-Flow membrane extraction methods.
Ion-exchange whey has an increase in glutathione, a very important antioxidant, so if you want muscle, strength and a strong immune system then ion-exchange and cross-flow membrane whey protein is the best choice.
Good Whey protein brands that will give you bang for your buck are
Designer Protein (Next Nutrition)
Perfect Protein (Unipro)
Whey Fuel (Twinlabs)
Most bodybuilders make the mistake when using whey protein because they think that you do not need to use carbs when taking protein because excess carbs will turn into fat. After exercise the body needs protein and carbs to change it hormone balance. A mixed carbohydrate and protein drink has a greater long lasting insulin release which has the greatest increase in growth hormone and testosterone.
Protein and carbohydrates immediately after your workout reduces post exercise cortisol levels. High cortisol levels break down muscle mass protein and carb give your muscles glycogen to help keep cortisol levels to a minimum. This is the best anabolic way to go after a workout. You should take at least 40-50 g of protein after a workout mixed with carbs and essential fats within one hour of training to get maximum absorption.
Total amount of carbs depends on your total daily calories. For those who want to gain weight, if you are 160- 190 lbs your carb/protein/fat ratio should be anywhere between 40:30; 30 or 53:26:21 but you should look up you daily protein, carb and fat intake for your body weight to workout your meal plan, then it is easier to plan your whole day food intake.
Most of the amino in your muscles is made up of glutamine. It is used to transport to dispose of nitrogen waste. Alanine is another big component in your muscles. During exercise you lose more glutamine and alanine than your body can store. The ion-exchange and cross-flow membrane whey protein contains high levels of glutamine, alanine and branch chain amino acids. This is The reason they have superior (BV) than the other protein and they also spare muscle amino acids, inhibiting catabolism.




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How To Achieve Muscle Building Excellence

By Curtis Mcelroy

The drive to achieve muscle building excellence has risen over the past several years. If you are wanting to achieve muscle building excellence you will have to commit your self to engaging in a weight lifting program. In addition, it is imperative that you increase your knowledge of nutrition and focus on eating properly with plenty of protein for muscle growth.
Weight lifting for muscle building will not only help you achieve a better physique, but also help you if your goal is to lose weight or to just achieve better fitness and health.
When starting out it is important that you follow a proper bodybuilding training system to help prevent injury. Following a proper system will lower your risk of injury to the tendons and ligaments and help you prevent set backs from over training.
There are many different approaches to designing the ultimate workout for muscle building; however, when first starting out it is best to keep things simple until you have built a foundation.
Initially, you should try to work each body part 1-2 times per week and allow plenty of rest between the days you work the same body part. This will allow you to achieve optimal growth and strength without over training.
A good schedule would be to work your chest, shoulders, and triceps on Monday and Thursday. On Tuesday and Friday work your back, biceps, and legs. Wednesday can be reserved for cardio or working your weak areas. Your should avoid working out on Saturday and Sunday, so that your muscles have plenty of time for recovery.
As you develop more experience and success with your muscle building you may find altering your workout routine will allow you to achieve better growth and strength. We are all unique in how we respond to weight training and over time you will discover the best combination of exercises for your body.
Most of the best bodybuilding training programs now incorporate a series of exercises to be performed two or three times in seven days. It is also crucial to stretch your muscles before and after working out. This will help in preventing muscle, tendon, and ligament injury.
Drink plenty of fluids before and after your workouts to help your body eliminate lactic acid and other byproducts created from engaging in exercise for muscular growth.
If you want to achieve muscle building excellence then keep your muscle building routine simple, follow a proper diet, consume adequate protein, allow for plenty of rest, and focus on proper technique. As you progress you will begin to learn how your body responds to different exercises and this will allow you to tweak your routine to achieve optimal growth and muscle building excellence.

Curtis E. McElroy is an internal medicine physician with an interest in health and wellness, anti-aging, fitness, and muscle building. Go directly to http://MuscleBuildingExcellence.com for muscle building tips, reports, newsletter and product recommendations to help you achieve muscle building excellence.



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Killer Triceps Workout For Building Triceps and Chest Together

Building triceps is a complete must if you are after having the best looking arms in the gym, as without big triceps the biceps are not going to look any good, this is due to the fact that the triceps are over 70% of the upper arms total.
So leaving the triceps to grow just through your pushing exercises such as chest workouts and shoulder workouts isn't a very good idea.
But I have before and still do give my triceps a fantastic workout through just pushing exercises. This might sound a little contradicting but if I am pushed for time of want to shock the muscles I do this workout.
Triceps and chest workout.
1. Start with putting your feet up on a bench and your hands on the floor at shoulders width apart.
This is going to be a push up exercise that is going to pre exhaust your chest, as this push up will not hit the triceps to much at first.
Warm up with two sets of 12-15 reps, then add some weight by using a rucksack with some weights in so you do 3 working sets with a rep rang of 10-12.
2. Next move to a smith machine or a bench with a barbell and take a close grip about shoulders width, this can also be done with a press up with body weight or with a rucksack with weights in.
Do 4 working sets of 10-12 reps.
Included in this exercise will be a super set with dumbbell flyes doing a reps range of 9-10. This is to stretch the chest muscle and hit the outer part of the chest, don't forget to stretch the triceps as well.
3. I then do the same again either with a smith machine or barbell but in this exercise in a decline position, hitting the bottom part of the chest, once again super setting with flyes.
The two exercises above will hit the hole of the triceps heads as well as the inner and outer chest muscles.
4. I then finish the workout with some parallel bar dips, but I make sure I don't lean to far forward as this puts allot more stress onto the triceps and not so much on the chest as we have just worked the lower part of the chest, don't forget to keep your elbows in tight to your sides.
Do 3 sets of 8-20 reps you might find this is a bit hard as your triceps are probably cooked by now so do as many reps as possible.
This exercise will still hit the chest and add to the chest workout.
Key things to remember make sure you stretch your triceps and chest in-between all exercises and squeeze the triceps and chest when at the top of movement.
Have ago at this workout you will find it great for getting a pump and making the triceps and chest grow faster, also its great as I said before for saving time so you get in the gym and out in no time, and see maximum results.

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3 Great Cardio Strength Training Drills For Optimal Fitness!

By Brandon Richey Brandon Richey Level: Platinum Brandon Richey is the owner of EFPS and is a strength and conditioning specialist certified through the National Strength and Conditioning Association ( the NSCA), ...

If you are looking for a way to drastically improve your level of fitness then you have got to engage both your muscular and cardiovascular systems to make it happen. You see contrary to common belief cardio and strength can work hand in hand with exercise. This is why it is possible to achieve both a superior strength and cardiovascular workout at the same time, as long as, you know what type of training is most effective in helping you to accomplish this goal. This is why I have included 3 tremendous exercises here below in order to help you achieve a tremendous cardio strength training workout!
1. Kettlebell Swings: Kettlebell swings are terrific for helping you to acquire a very high level of both cardiovascular and muscular fitness. You see the beauty of this exercise is that it is performed by engaging a movement which involves swinging a kettlebell from between your legs up to at least chest height. This exercise is very effective and works many muscles throughout your body in order to pull it off. By initiating the swinging of the bell you effectively work the muscles of your posterior chain which consist of your glutes, hips, hamstrings, back, and shoulders. This exercise also does wonders for your heart and if you don't believe me then feel free to swing a moderately heavy bell for a bout of about 20 to 30 reps!
2. The Squat Thrust Calisthenic: This is a calisthenic exercise which means that it is a total body exercise that is performed in a rhythmic and systematic manner in order to promote both cardiovascular fitness and total muscular strength. This particular drill requires you to start out standing with your feet at shoulder width and crouching to place your hands on the ground in front of you. The next step involves you kicking your feet back behind you in order to extend your body into an upright push up position. Finally, it is finished by you kicking your feet back up underneath you in order to stand back up. You can intensify the drill further by going into a vertical jump upon standing. This is one butt kicking cardio strength drill my friend.
3. Squat Jumps: The squat jump is an exercise that doesn't require any additional resistance other than your own body weight. However, the drill can be intensified by you holding dumbells, kettlebells, or by wearing a weighted vest. The squat jump is a plyometric drill which means it involves a continuous intense effort of short burst muscular contraction which initiates the stretch shortening response (SSR) of your muscles and connective tissues. This is great for helping you to develop cardiovascular fitness, strength, and also improve your joint integrity. The squat jump is executed by you standing with your feet at shoulder width and squatting down by bending at your hips. As you descend at the squat you will want to swing your arms back as you squat downward and then immediately swing your arms forward at the same time as you explosively extend at your hips, knees, and ankles. You should extend your body with enough force to elevate yourself up off of the ground. From here make sure to land and repeat the same process for every following repetition. Every rep should be done in continuous succession.
If you haven't already started to implement these 3 mentioned cardio strength training drills into your workouts for optimal fitness then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Stretching For Runners - Why and How You Should Stretch For Optimal Running Performance

By David Dack

Stretching is one of the most important parts of any running routine. Lots of runners forget to stretch or they just neglect it, this can lead to serious injuries such as muscle tears. Proper stretching has too many benefits; it can be used as a warm up process to enable the muscles get ready for physical activity and, more intense movement patterns. It can also help decrease muscle stiffness, increase joint range of motion, and improve mechanical efficiency.
Stretching and running performance
Tight and sore muscles provide resistance that limits your capacity to stride out and run forward. If you are stretching regularly, you will gain length in your muscles, and improve the length of the connective tissues surrounding the muscle fibers. Therefore, stretching will make you a better and faster runner.
The wrong way to stretch
Most runners have no clue about the right way to stretch, they stretch as they used to do at gym class-stretching their muscles with a quick, jerky movement, This is known as ballistic stretching, it has its benefits but not for runners-don't stretch this was, it will hurt you muscles, and you will likely become more stoned as a result. You are better not stretching at all if you are not going to do it the right way.
The right way to stretch
Instead, the right way to stretch is to do it so comfortably and gently. You should hold your stretch for at least 15 seconds, 30 seconds is better. You can count the seconds in your head, and over time you'll know how long this feels and won't need to count. Holding a stretch for this amount of time will increase blood flow to the muscles you are working on, which will gradually elongate them, and get them more relaxed. Remember to breathe all the time, preferably from your diaphragm or stomach.
Do I stretch before or after running?
I almost never stretch before running, but if you do-you need to take into consideration, how much running will you be doing; for example: long distance runners need more extensive stretching than short distance runners. I always stretch after exercise. At least, I spent a few minutes to stretch my quads, calves, and hamstrings. I may even do some yoga. After you have finished stretching-get in a relaxed position and breathe in deeply to reap and contemplate the benefits of your session.
Don't overstretch!
Be patient with yourself, most people are not that flexible, don't overstretch because you will get injured and that's not worth it. Don't bounce or you will risk tearing or pulling the muscle you are stretching, your muscles must be stretched gradually.
If you stretch forcefully, your muscle will constrict in defensive reflex to stop further damage or tearing of muscles fibers. Stretching should generate tension in the muscles, but it should also be gentle enough that your muscles can relax, find the sweet spot. If you have an injured muscle, stretch it gently.
The key here is consistency, as you stick with your program, you flexibility and endurance level will improve over time, and you can gradually, run faster and longer with little effort.

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Leg Exercise - Squats and Who Should NOT Do Them?

By Alex Allmert Alex Allmert Level: Basic Alex got into bodybuilding at the very early age of 12. Now he is 23 and has quite a bit of experience under his belt. ...

I have been doing squats ever since I was a kid. This is an exercise that puts a lot of tension on your back and if not done right, can cause some serious damage.
This article is about people who should not do this particular leg exercise, and what safety measures should you take if you don't want to get hurt.
Ages 12-17
I am a guy who is of an average height but I come from a family of guys who are very tall, my dad for example is the tallest person I know, I have yet to meet someone taller than him.
But compared to my dad I'm kind of short, now there could be many reasons for it but in my opinion its because of how reckless I was back when I started working out.
At the age of 12 I started to do squats, it put a lot of tension on my back and fast forward to now, I am shorter than any of my cousins.
Now its possible that I'm wrong but it is still strange that I am not as tall as my relatives.
a young man who is still growing up should NOT do any exercise for his legs that puts any strain on his back, this will stagnate your growth, no you wont be like Mini Me from the Austin Powers movies but you will still be short.
Tall Guys
No I am not gonna say that tall guys shouldn't do squats, but there is a thing that you must remember as a tall guy, you are more liable to damage your back if you aren't careful.
First I want to make it clear that being tall is not an excuse to avoid doing squats, all it means is that you need to be cautious.
I have read on a forum that short people have an easier time lifting heavier but don't develop muscle from this exercise as well as tall guys do, also I am not flaming short people here.
The best way to avoid injury is to start with at least 15 minutes of warm ups, this actually applies to everyone but taller guys SHOULD NOT forget it.
Also stretching your legs and back is a good idea, if you think that warm ups and stretching are the same thing you are going to risk injury because you can't get away without one or the other.
The amount of stretching that must be done should take at least half the amount of time that it takes you to work out.
And one last thing, there are also safety belts that you can wear but I don't use them, its up to you if you want to use them.

Core Strength Can End Lower Back Pain

By Peter Boston Peter Boston Level: Platinum Peter Boston is a retired attorney, writer and netrepreneur. Peter edits the micronichemaverick.com website, an internet writer and marketer resource site, where he contributes often ...

Core strength is critical for athletes but it is also critical for you too. Strengthening your core is about much more than getting a flat tummy or sexy sixpack abs. The core is the link between your upper and lower body and the primary determinant of your posture, how well you can balance yourself when doing such simple things as reaching for something on the top shelf at the supermarket, or bending over to pick something up off the floor.

Core strength is more than abdominal crunches - that nobody likes to do anyway. You want to include in your fitness routine exercises that work the muscles in your pelvis, lower back, hips and abdomen. Weak core muscles may be the cause of most of the lower back pain experienced by older adults and younger people who get little physical exercise.

Even if you are already involved in an aerobics program or in a strength training program there is a good chance that it does not include specific, beneficial core exercises. You will undoubtedly get some benefit from any exercise that involves moving your whole body, but the good news is that training and strengthening your core muscles does not require any specialized equipment or expensive gym memberships.

Here is a simple core strengthening exercise that was developed especially for firefighters who must work in physically unpredictable situations where balance and stability can mean the difference between injury, life and death.

This is only one of the exercises in the series but it is simple enough for anybody to do at home. If you haven't exercised for a while take it slow. Gradually build yourself up to 10 repetitions. Take frequent breaks if you need them. And if you over do it during an exercise session take a day off between workouts to give your muscles time to recover.

1. Lie on your back with your knees bent and your feet on the floor.
2. Keep your knees, hips and shoulders in a straight line.
3. Lift your butt up off the floor and hold it there, without sagging, for as long as you can.
4. Repeat the exercise 5 or 10 times.

This simple exercise is a good start to building your core strength and you should keep it up until you can replace it, or add to it, with more specialized training. You should start noticing a difference in your balance and stability within a few weeks. If you play golf or tennis you're going to love the difference.


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