The Key To Building New Muscle
By Dane C. Fletcher

When you’re looking to add some new muscle to your body, it all comes down to muscle fiber contraction. That is, most simply put, the direct action that occurs every single time any muscle in your body moves. When you stand up, the muscle fibers in your legs, back, hip and glutes contract by the thousands. When you yawn in the morning, your arms, shoulders, neck and jaw muscles are contracting. And in the gym, there’s a whole lotta muscle fiber contraction going on!

It’s not the muscle fiber contraction alone that is responsible for adding new muscle to your body. After all, these muscle fibers have been firing since you were born, and we don’t see many babies crawling around the daycare center looking like Arnold Schwarzenegger, do we? Your muscles must contract without enough force to challenge them! They must be ripped and torn, bent and bruised, pushed to their absolute limits. This is done with very heavy weight, of course!

When you get in the gym, conduct a full warm up with 5 to 10 minutes of slow walking on the treadmill. You don’t want to risk muscle fiber damage without having some blood flowing to those muscles. Next, move to the weights and get pumping! Start at the free weights, and finish at the free weights. Tackle bench pressing, squats, rowing, deadlifting, and military pressing, then end your day with biceps barbell curls. Complete low repetition and high repetition sets. Make a few sets slow, a few sets fast, and the rest of a moderate speed. You are working to hit each and every muscle fiber like it is not used to being targeted.

Now that they have been contracted using a great deal of weight, the muscles have sustained a fair amount of damage. It’s not quite time for them to grow. You have done the damage, but you now have to provide the tools that the muscles need to recover and heal. First, you will need to give your body protein! Initially, you should consume 40 grams of whey protein (about two scoops) within 10 to 15 minutes of completing your workout. Then, wait about 45 minutes and then begin what will be a solid meal every three hours. For the rest of the day, the week, the month, and the year. This is your new dieting regimen! The continual shuttling of nutrients to the healing muscle fibers gives them the fuel and food they need to use to grow back bigger and stronger. Don’t forget to rest as well. You don’t grow in the gym, you grow when you are sleeping at night following a brutal workout.

If you want to build new muscle, then you need to work hard to force every single muscle fiber to contract in the gym each time. Then, go home and force the protein to the muscle fibers and groups you targeted. Give yourself adequate rest and sleep for recovery, and your body will have no choice but to grow!

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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