So here’s the thing:
This article thoroughly demonstrates my personal 14 techniques on how to naturally improve fast muscle growth.
The main purpose here is to provide online readers with adequate and accessible information that I have worked hard on for a couple of years now.
Best part is: You do not have to necessarily follow all of the 14 tips from the article, as long as you implement one or two of them you will see changes and improvements to your natural muscle growth.
What I would recommend is just skimming through the whole article and reading through all of the different bits and then choose one or two of them which you would like to implement.
Then, come back afterwards and pick another two or more that you would ike to apply.
Another important note that needs to be made before you jump into the article is that my tips for building muscle will definitely help you achieve good results.
However, do not expect huge jumps or impressive, super-human massive muscle growth.
And also something to consider is that all of the tips are not listed hierarchically meaning that there is no progression from one to other and they are not in order of importance.
This will not have a direct effect on muscle growth but it’s something that I believe is really important to begin with.
It is always important to understand how the human body works and asking the vital question how much muscle can you gain?
Keep in mind we are talking about muscle gain not weight gain those are completely different things and should never be mistaken to be the same.
Dr. Michael Colgan PH.D., a leading sport nutritionist who runs The Colgan Institute of Nutritional Science, located in San Diego, explains that in his experience the most muscle gain he or any of his colleagues have recorded over a year was 18 1/4 lbs, or roughly 8.2 kilograms.
Dr. Colgan also states that “because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce (28.3 grams) of new muscle each day”. Keep in mind that athletes are usually the subject of these studies!
Muscle hypotrophy has been shown to be controlled by the so-called protein turnover – the breakdown of muscle proteins and the creation of newer stronger ones.
This process, of course, takes time.
In our enzymes, protein turnover rate happens every 7-10 minutes, in the liver and plasma it’s every 10 days, and in the hemoglobin it’s every 120 days.
And finally, in the muscle, protein turnover occurs every 180 days, approximately every 6 months or twice a year.
All of those articles written by people on topics such as “How to grow muscles fast” who claim that by consuming another 3,500 calories a week, are nothing more but misguiding, confusing and quite frankly just plain lies.
Well, if you are looking for ways to gain weight and by weight I mean one pound of fat every week, then yes go ahead and follow those guides.
When it comes down to training it is always important to remember that consistency is key – staying focused and being realistic by training hard, eating proper food, and to recuperate properly.
It is scientifically proven that it is physiologically impossible to gain more than one pound (0.45 kg) of lean muscle every week, naturally that is!
Stuart Phillips, PH.D., who has conducted many studies about maximum muscle growth in the human body at the McMaster University in Ontario, says that he expects the average person to gain 4 to 7 lbs every three months.
No matter how good the program or supplements are, Dr. Phillips never sees average muscle gains exceeding about a half-pound (0.22kg) a week – or roughly 24 pounds a year.
It is important for me to mention that genetics is the most important tool that will control the amount of muscle you gain.
Dr. Phillips also claims that he has seen subjects individuals gaining approximately 15 pounds of muscle, that is almost twice of what the average athlete is capable of achieving.
Another study by Lye McDonald claims that with every year the amount of muscle that we are capable of gaining every year gradually drops.
This is understandable as our bodies get accustomed to training and even the best muscle building workout plan cannot aid us.
Our bodies will try their best to gain as much fat as possible and as little muscle due to sheer survival evolutionary impulses.
In conclusion, natural muscle growth takes a lot of time and the only important tool that you can have in your arsenal that will help you is patience and consistency!