Richard James Ahern's Blog

Fitness, Nutrition and Unchained Muscle!

The 2 Keys to Gaining Muscle and Size!!

RJA 27.08.2016

There are 2 keys to gaining muscle and size that most people miss and are the reason they are not getting the results they want! The two keys to size are compound lifts and carbohydrates! Let me explain!

Compound lifts: Exercises like bicep curls, tricep extensions and chest flyes all have their place in a good workout routine but these isolation exercises alone will NOT get you big! Compound lifts are exercises where more than one joint is moving and where more than one muscle is being worked, these exercises challenge the body far greater than isolation exercises and thus increase your anabolic response. In other words, compound exercises increase your testosterone and growth hormone which will make your whole body grow! Deadlifts, squats, presses, rows, dips, lunges and pull ups are all great compound exercises that will pack on size!

Carbohydrates: I hear your screams of protein, protein, protein! Protein is of course essential to building muscle, but what most people miss when trying to gain size is the role of carbohydrates! Carbohydrates will get you big, they increase the most anabolic hormone in your body, and that is insulin! Insulin causes your cells to take on nutrients, that includes your muscle cells! Aim for 2-3g of carbohydrate per gram of bodyweight along with 1g of protein per gram of bodyweight for ultimate size gain!

For the ultimate guide to increasing your anabolic hormones, buy my Hormonal Manipulation Programme!

Check out the rest of my blog posts and articles as well as share, comment and subscribe!

See you on the next blog!

www.richardjamesahern.com

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