Archive for the tag - mass

Myth: Extra Protein Builds Muscles.

JedHillbyRickDay02

A body like this wasn’t build by protein alone.

Think eating extra protein is enough to make your body big and buff? Think again.

It’s a common misconception that increasing one’s protein intake is enough to cause muscle development. In reality, the following three conditions must ALL be met for muscle growth:

  1. Effective strength training program
  2. Adequate calorie intake
  3. Sufficient protein intake

Yes, protein is a part of it. But all three conditions must be met together.

Drinking a protein shake is easy. Training for increases in muscle size – a process called hypertrophy – requires some real work. Our bodies are very efficient machines and muscle mass takes a lot of calories to maintain. Therefore, your body won’t build extra muscle unless it’s absolutely required. The first step in bulking up is employing an effective strength training workout – thereby signaling to your body that it’s time to add muscle.

In order to gain any sort of mass, you need to consume more calories than you burn. Thus, the second step in adding muscle consuming a surplus of calories. It’s simple math, but it’s something that many aspiring muscle guys and gals overlook.

Last but not least, is protein. The truth is, most people already get more than enough protein. And, often times, any additional required protein can come from food. First, calculate your protein requirements. Then, if there is a gap, figure out the best way to close it. Only avid exercisers require protein supplementation through protein shakes or powders.

The bottom line: Drinking protein shakes isn’t enough to buff you up. Without an effective strength training routine and enough calories, you’ll be spinning your wheels and wasting your money.

Want more help in building muscle? Download my muscle building program right now! Use discount code “YouTube” to save during checkout.

 

 

Build Muscle with Davey Wavey’s New Workout Program!

I have some exciting news!

With the New Year’s holiday just around the corner, it’s time to make your resolution for 2013! For that reason, I’m thrilled to launch my brand-new program, Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

And I have a special discount for you!

Many people want to add muscle to their body, but few understand how to do it. This program changes all of that! If adding muscle is part of your goals for the new year – whether it’s building a bubble butt or a total body transformation – then this is the program for you!

I know that this program works because it has worked for me. If you follow the step by step guidelines, there’s no doubt that your body will build muscle exactly where you want it. Period.

Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle is:

  • A complete, comprehensive exercise and nutrition program with sample workouts and exercises
  • The perfect solution for men and women of all ages and fitness levels
  •  Based on real science – not gimmicky marketing or the latest fads

This program is already helping people build the body of their dreams, and I know it can work for you, too.

Because you’re a loyal blog buddy, I also have a special discount for you. Use discount code size13 during checkout to save 25%. This coupon expires January 5th at midnight, so don’t delay! AND, if you order before January 5th at midnight, you’ll also receive my Get Ripped Workout exercise video series (a $59 value) for free!

(Already have my Get Ripped Workout and don’t need another copy? Email me and I’ll give you a code for a 50% discount on Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.)

Start the new year off right by downloading this program – and creating the body of your dreams. I can’t wait to see your results!

Here’s to a happy, healthy and loving 2013!

Love,
Davey Wavey

P.S. This special discount expires on January 5 – so don’t delay! Use discount code size13 during checkout to save 25% today!

Too Much Cardio to Build Muscle?

Dear Davey,

For a little while now I have been trying to put on some muscle mass (I’m a fairly skinny guy), but have been having a hard time. I have been told by a few people that it is because I do too much cardio. I’m a cycling instructor here in Canada and I teach 3 – 5 cycling classes a week. Is there a way to gain muscle mass even though I do a large amount of intense cardio on weekly basis?

Thanks,
Jason

Hey Jason,

The real story here isn’t cardio – it’s calories. In order to build muscle, you need to create a calorie surplus. That is, you need to take in more calories than you burn.

If you take in fewer calories than you burn, you’ll lose weight and mass. If you take in the same amount of calories that you burn, you’ll stay the same. But if you want to increase the amount of mass on your body, you need to take in a greater number of calories than you burn. The surplus calories can be put to work building new muscle mass.

Of course, this assumes that you’re exercising and engaged in a workout program that promotes muscle growth (i.e., heavy weights, train to muscle failure, etc.). If you’re sedentary and spending your time watching TV, then those surplus calories will build fat – not muscle. And even if you are hitting the gym, it doesn’t mean that your training necessarily targets gains in muscle size. In other words, make sure your workout is on point.

If you’re looking to build muscle, the recommended calorie surplus is 250 – 500 calories. So, calculate your recommended calorie intake – and then add 250 – 500 calories to it.

Doing frequent and intense steady-state cardio makes it harder to build muscle because you burn many more calories than the rest of us. Whereas I could gain muscle by eating around 3,150 calories, your requirement may be considerably higher – and difficult to achieve. This is why, for many people, frequent and intense cardio sessions can cannibalize their muscle gains.

If you can’t cut back on the amount or duration of cardio, then it just means you’ll have to top your plate a little higher – a problem that most of us would love having!

Love,
Davey

P.S. It’s worth noting that high intensity interval training is the type of cardio recommended for individuals who are trying to build muscle. High intensity interval training is more anabolic in nature and better for muscle retention.

Why Did My Muscles Stop Growing?

Hey Davey,

I’ve been following your advice for about a year to build my muscles. For the first 8 or 9 months, I had a lot of success and my muscles increased in size pretty dramatically. I haven’t changed my workout strategy and I’m still eating what I’ve always eaten. So what gives?

From,
Ryan

This is a common problem – and the solution is surprisingly simple.

Of course, all of this assumes that your workout plan is designed around muscle growth and that it will include low reps of heavy weights and constant progressive overloading. Since you were able to see muscle gains for so many months, it seems likely that your workout strategy is very effective. Good job!

The culprit is most likely your diet – and here’s why.

To build muscle, you must have a calorie surplus. Without the extra calories, your body won’t have the fuel to build your increased muscle mass. As such, it’s generally recommended that individuals who are looking to build muscle through their workouts consume a surplus of 250 – 500 calories per day. In other words, if your daily calorie requirement is 2,500 calories for maintenance, then you’d want to eat at least 2,750 calories for muscle growth.

But as your body becomes more muscular, you burn more calories each day. With added muscle, your calorie requirement increases. And so while 2,750 calories may have been sufficient a year ago, it’s no longer resulting in the required calorie surplus. And without the surplus, your body won’t build muscle. This is why you were able to see muscle gains for many months, but then things tapered off – even though nothing in your workout strategy or diet plan changed.

To solve this issue, simply increase your daily calorie intake by another 250 calories. It’s basically one extra snack per day. As simple a fix as it is, it’s the number one reason why muscles stop growing.

Why Am I Not Gaining Weight?

Dear Davey,

I have been trying to put on weight for the last 6 months. I’ve tried several diets, I’ve been eating as much as I possibly can and have been training heaps as well. So far, I’ve toned up but haven’t put on any weight. What tips do you have? Sometimes I feel like I’m meant to stay this size forever and I often feel like I should give up.

From,
Luke

There are a few things to consider if, despite your diet and workout regime, you’re having trouble gaining mass.

Overtraining

First, overtraining may be a contributing factor. Overtraining is a condition wherein you provide more stress on the body than it is able to handle or recover from. When you lift weights, you create tiny tears in your muscles. This is a normal and healthy process – and, as the body rebuilds, the muscle is made stronger and larger than before. However, it takes time to recover. And if you’re training too frequently without adequate rest days in between, then the overtraining response will occur. Your body will become weaker and you may lose muscle mass.

Signs of overtraining include irritability, difficulty sleeping, poor performance, fatigue, losses in strength, weight loss, increased colds or flues and muscle pain. If you experience these symptoms and if overtraining is to blame, take a week or two off to recover – and then reassess the situation. By getting 7 – 8 hours of sleep per night, taking at least one day off per week from exercise, eating properly and by minimizing life stress, overtraining is easy to avoid.

Caloric Intake

Second, take a look at your calorie intake. Though I recommend using the Harris Benedict Calculator to determine your calorie requirements, a good general guideline is 14 – 16 calories per pound of bodyweight for active individuals. For example, at 155 pounds, I’d need to consume about 2,480 calories to maintain my current body weight. To build muscle and mass, you need an additional surplus of 250 – 500 calories a day. In other words, assuming that I’m following a nutrition and exercise plan to targets muscle growth, I’d want to aim for about 2,750 calories per day. This will result in a few additional pounds of mass per month.

Nutrients

Third, look at what you’re eating. To build muscle mass, you’ll need the fuel your body with the right ingredients. Very general guidelines (these can vary from individual to individual) include a gram of protein per day (per pound of bodyweight) from lean protein sources. It’s also recommended that you consume at least 100 carbs on non-workout days and 150 carbs on workout days – with a strong preference for complex, natural carbohydrates like those found in brown rice, quinoa and whole wheat breads. Include foods rich in heart-healthy dietary fats like nuts, seeds, olive oil and avocado.

Train for Hypertrophy

Fourth, consider your workout. Are you following a workout plan that targets muscle growth? When you lift weights, they should be heavy – and your rep ranges should be low. I generally go for 8 reps, and I’m fully fatigued on my last repetition. Ensure that you’re not using low levels of resistance and performing 12 or more repetitions. Lighter weights and high repetitions are great for endurance training, but they’re not well suited for gains in mass.

Avoid Excessive Cardio

Fifth, moderate your cardio. Cardiovascular training offers great benefits – but don’t overdo it. If you have a naturally thin body type, a few sessions of high-intensity interval training or steady-paced cardio each week should be plenty. Limit cardio times to 15 minutes so that your results aren’t cannibalized.

Certainly, you’re not destined to be a skinny guy for life… so long as you follow these steps. With some effort, energy, dedication and know-how, you’ll be bulking up in no time!

How to Bulk Up & Gain Mass Fast.

How to go from twinkville to beeftown.

Dear Davey

I just recently began going the gym. I am 6 ft tall and 135 lbs. I’m 18 years old and really have been working hard to see results. I recently started creatine for an extra boost because it was hell trying to lift weights. What are some tips you can give me to gain weight in muscle and get a more cut look?

From,
Joey

Dear Joey,

It sounds like you’re ready to make the transition from twinkville to beeftown.

You’ll want to pay careful attention to your diet. For a week or two, keep tabs on what you typically eat. If you can, count the calories to give yourself a benchmark. Since you want to gain muscle mass – and since you’ve already taken the important step of hitting the gym – don’t be afraid to crank up your intake.

When someone is looking to lose weight, we tell them to create a calorie deficit. That is, they are taking in fewer calories than they are burning. For you, it’s just the opposite. You’ll want to take in more calories than you are burning. It doesn’t need to be dramatic; even a 10% or 20% increase will make a difference. If you find that you are gaining weight too quickly – or it is coming on as fat instead of muscle – you can always scale back.

Having said that, it’s not a free pass to eat cheese puffs, bonbons and make frequent visit to McDonald’s. You’ll still want to eat healthy foods including lean meats, healthy fats (i.e., nuts and avocados), fruits, beans, veggies and the like. You’ll just be eating more of them – and perhaps more frequently – than before.

When it comes to exercise, focus most of your efforts on strength training. While it’s still fine to perform some cardio (definitely no more than 30% of your gym time), acquaint yourself with the free weights. Since you’re looking to build muscle, you’ll opt for a low number of repetitions of very heavy weights – and you’ll target muscle failure. Here are some more muscle-building tips.

And yes, you may find that the creatine will help. Many individuals report significant weight gains in just the first month. Ensure that you are cycling the creatine (i.e., one week of 20 grams followed by one week of 5 grams, and an occasional week off) for best results.

Also, be realistic: As a skinny guy, you probably don’t have the frame to look like a muscle daddy. But embrace and rock what you do have – and know that many of us would give our right testicle to have your metabolism.

Love,
Davey