Building large muscles can be a very difficult task for most people. Most men do want to have bigger muscles. Whether it be bigger arms or a bigger chest, most men are not satisfied with their current muscularity. As a San Diego Boot Camp owner, many of male clients are always asking me out to get bigger muscles.
Well, there are a few factors that determine your muscle size. Besides your genetics, which you can't control, there are the specific exercises you must perform for each body part, and of course your nutrition.
You obviously can't control your genetics. All you can do is maximize what God gave you. But, you can make your muscles bigger for sure. First thing, you need to lift weights to grow big muscles. By lifting weights and breaking down the muscles, your muscles respond by repairing itself and growing, becoming stronger and stronger. We lift some weights in our San Diego Boot Camp, so both men and women can have bigger muscles.
Now, you must use compound movements to get the best muscle growth possible. Andy exerise that involves using more than one muscle group at a time is a compound exercise. Great example, when you do squats, you are working your quadriceps, hamstrings, and your glutes. We use a lot of compound in movements in our San Diego Boot Camps to get the best workouts.
Next, you must lift heavy weights where you are reaching muscular fatigue at 6 to 12 reps. Keeping your repetitions around 6 to 12 works your fast twitch muscle fibers. And it is your type 2, fast-twitch muscle fibers that grow the most. So, you want to use compound exercises, such as your bench presses, back rows, squats and so on, lifting heavy weights, where you are failing between 6 to 12 reps.
Now, it doesn't matter how much weight you lift, if you are not eating the right foods and the right amounts. The better your diet is, the more muscle growth you are going to have. First, you want to be sure you are eating enough high quality protein, such as lean red meat, chicken breasts, fish, egg whites, turkey, and whey protein. Be sure you are eating at least one gram of protein for every pound you way. And space out your protein intake over 5 to 6 meals. This will give you body the chance to assimilate all the protein your are consuming. This is what I preach to all my male San Diego Boot Camp clients.
Next, make sure you are eating three grams of carbohydrates for every pound you weigh. You must consume enough high quality carbohydrates to spike your insulin levels, which will allow the broken down protein, amino acids, to enter your muscle cells and repair the damage that has been done, making your muscles bigger and stronger. Some great sources of carbohydrates are potatoes, yams, brown rice, oatmeal, sweet potatoes, pasta, and whole grain breads. Be sure to mix it up a bit. These are the very same foods that many of my San Diego Boot Camp clients eat on a regular basis.
Lastly, be sure to consume some unsaturated fats. Your diet should consist of about 20% unsaturated fat. Great sources are fish like salmon, olive oil, nuts, flaxseed oil, olives, and avocadoes.
This is a great basis to start building some serious muscle. And whenever you start to plateau, where your muscles gains start to diminish, just increase your caloric intake and keep trying to lift heavier weights. This is the same strategy that I use with my San Diego Boot Camp male clients. And they are still growing their muscles.
If you are looking for a top rated San Diego Boot Camp, then you need to be sure you know what to look for. Any Boot Camp that is truly effective should have a huge following of loyal customers. If not, they probably are not that good.
