Building muscle requires taking in adequate amounts of protein so your muscle tissue can repair and grow, but it also requires eating protein-dense, low-calorie foods so you can keep your fat percentage low. Some people try to confuse their muscles. They keep changing exercises, sets and reps. This makes it hard to improve your form because you’re never doing an exercise long enough. You also can’t know if you’re making progress because you’re changing too many variables at the same time.
Great post! What you mention across the board is what people usually avoid and/or do wrong. And the suggestion of Mark Rippetoe’s Starting Strength is spot on. Mark has a DVD to go along with (read that again: go along with!) the book which I recently received and is a great help for folks not sure about their form on the lifts.
A 2007 study in the Journal of Applied Physiology found that muscle size increases 0.2 percent per day during the first 20 days of a strength-training program. That growth is over and above the high rate of muscle-protein breakdown that’s occurring simultaneously.
Do this: Matheny suggests getting a quick protein-heavy snack in within a window of 30 minutes after working out. He also says if you’re eating a well-balanced diet but are chronically sore and/or fatigued it could be from not getting enough protein. A lot of people recommend eating Greek yogurt after a workout for this reason.