The principles behind adding lean muscle mass to your physique can make no sense at the best of times.
If you’re a painter, and your goal is to finish a painting – then you paint for as MUCH as you can to achieve your goal.
But in the world of fitness and muscle-building – the game is totally different.
You can feel your muscles growing by the second in the gym as you squeeze out that last rep before letting it hit the ground can’t you? Right? WRONG.
In case you weren’t aware – you DO NOT grow muscle in the gym. In fact – this where your muscles are breaking down and your enemy CORTISOL begin to flow.
CORTISOL is the body primary catabolic hormone, and is something you want to avoid at all costs.
Also, your body’s TESTOSTERONE and ENERGY levels will be lower if you’re not resting properly.
You grow muscle when you REST and RECOVER.
Building muscle really is like baking a cake. You need the ingredients (nutrition) the oven (your training) and the rest and recovery (the time it takes your cake to cook) to get a finished product.
There is no use just having the ONE thing – without the other?
Then there’s the hormone LEPTIN – which tells your body when it should be feeling full. Your body will start begging you for carbs when leptin levels drop. This occurs when your body does not get enough sleep.
HOW MUCH REST?
Each night you should be shooting for 8-10 hours sleep, to allow for your muscles to recover and begin the growth process. Also – try training no more than THREE days in a row.
A good split would be the following:
MONDAY – Train
TUESDAY – Train
WEDNESDAY – Train
THURSDAY – REST
FRIDAY – TRAIN
SATURDAY – TRAIN
SUNDAY – REST
DO I TAKE ANYTHING BEFORE BED?
A recent study out of the Maastricht University Medical Center in the Netherlands has found that protein synthesis is increased by 22 percent in subjects that consume a protein shake BEFORE bed, compared to those who had just flavored water.
As crazy as it sounds – REST will do you good, and allow you to build muscle quicker and more efficiently than one who skips this important part of the muscle-building process.