Posted on: Wednesday, May 11, 2011
Jon Davie ex Mr Olympia Body Building competitor and now body shaping coach to the elite tells us his 5 golden rules to ensure you maximise your workouts and gain muscle.
Five Golden Rules for gaining muscle
1) Resistance training causing DOMS ( delayed onset muscle soreness )
In order for our muscles to grow we need to stimulate them enough for there to be a need for them to be bigger and stronger. In other words the whole process of lifting weights is to fool your body into believing it needs to change because of the increasing weight you use.
There are two types of muscle pain that you can and will get when you weight train. The first is in the gym, where your muscles get pumped with blood and you get a burning sensation. The second is the pain you get in the muscle 24 -48 hrs after your session. This is called DOMS and it is a sign that you have created enough stimulation for the muscle to grow. Your goal for each training session is to be sore 2 days later.
Nutrition supports muscle growth. After you have trained hard and caused DOMS, you require protein to aid muscle recovery, Carbohydrates for glycogen replenishment and fats to assist hormone & energy production. Check out the Musashi Protein Calculator to see your recommended grams of protein to consume per day.
3) Supplementation: Pre, During and Post-Training
The supply of carbohydrate (sugar) and amino acids around training time has been shown in studies to help reduce the catabolic effects caused during training (Beelen et. al. 2008, Miller et. al. 2003, Tipton et. al. 2001), which may be mediated via supporting insulin response. Additionally, the supply of amino acids supports an anabolic environment to enable muscle growth. Musashi Elevator has been developed with this science in mind to be used during training.
4) Rest and Recovery
Muscle growth generally takes place when you’re asleep. You should aim to get 8 hrs of sleep per night. You should also listen to your body and when you feel you need a night or two off training, have it.
Setting weekly, monthly or even yearly goals and being consistent with the above 4 factors is key for on-going gains targeting physique changes.
So there is my 5 golden rules to gaining muscle. Are you struggling with any of these? Or are you seeing great results through hardwork and following the tips above? Let me know we would love to hear how you are tracking.
Beelem, M. et. al. (2008) Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiology Endocrinol Metab, 295:E70-E77.
Miller, S. et. al. (2003) Independent and Combined Effects of Amino Acids and Glucose after Resistance Exercise. Med. Sci. Sports Exerc., 35:3 pp. 449-455.
Tipton, K. et. al. (2001) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiology Endocrinol Metab, 281:E197-E206.