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Max's Muscle Up Challenge - 5 Easy Steps to Build Muscle

Posted on February 24, 2015

Max's Muscle Up Challenge - 5 Easy Steps to Build MuscleDividerimage

If you’ve registered for Max’s Muscle Up Challenge, you must be serious about achieving your body goals. It’s definitely not a challenge for the faint of heart, and you should be ready to train harder than you’ve ever trained before. While you’re encouraged to step up your training, your transformation won’t just be about putting in the hard yards in at the gym. By adding some simple lifestyle changes, you can get ripped results even faster. As part of our commitment to assisting our challengers’ transformation in every step of the way, here are 5 tips that will help you build muscle:

 1. Get Your Nutrition Right

You probably already know the body requires protein to build muscle. Taking on a strength-training program to build muscle will only be successful if you fuel your body correctly. Consume good quality protein with complex carbohydrates. An easy way to work out basic protein requirements would be 1g of protein per pound of bodyweight (1kg = 2.2 lbs).

2. Carb Up

Fuel your body with good carbohydrates (e.g. brown rice, wholegrains, oats) those that are going give the body energy and restore glycogen in the muscles. Making sure your body is fuelled with good quality carbs will ensure your not breaking down hard earned muscle to fuel intense training.

3. Eat Good Fats

Good fats are essential to good health. Essential Fatty Acids are termed “essential” as they must be obtained from the diet. EFA’s are required for healthy cell membranes, transport of the fat-soluble vitamins and for growth and development. Try adding in some avocado, coconut oil or almonds in small amounts to ensure good overall nutrition.

4. Train Smart

Focus on compound exercises, those that incorporate more than 1 joint (e.g. squats, bench press, shoulder press). Compound exercises will allow you to lift a heavier weight and increase strength. These exercises will also burn more calories. Isolation exercises should also be performed (e.g. bicep curl, hamstring curl) these tend to focus more an isolated muscle as the name suggests. Split your muscle groups worked accordingly to ensure adequate rest such as day 1. Back and biceps, day 2. Legs, day 3. Chest and triceps. Your muscle need adequate recovery and repair in order to grow.

5. The Anabolic Window

Take advantage of the “anabolic window”. This is within 45 minutes of completing your workout and is crucial to building muscle. A combination of carbohydrates and a fast-absorbing protein source such as Whey Protein Isolate (WPI) would be ideal at this time. The carbohydrates will replenish glycogen stores and also create an insulin spike, which will assist transport of nutrients to the muscle tissue. This post workout “anabolic window” is the perfect time to deliver amino acids into the bloodstream to support anabolism (muscle growth).

To make the most of the Max’s Muscle Up Challenge be sure to utilize these 5 muscle-building tips and incorporate Max's Supplements to help you on your anabolic journey.