Tricks & Tips to Stimulate Muscle Growth

Nutrition

• Muscle building is hard work, and the body needs plenty of calories to keep up. A diet rich in protein and complex carbohydrates is an excellent start, as is the practice of serious bodybuilders of eating more frequent, smaller meals throughout the day. It is not necessary to eat nothing but protein--a mix of vitamins, minerals, oils, fiber and other essential nutritional sources is essential. Eat plenty of chicken, lean mean, fish and vegetables, and determine the right calorie mix for your metabolism and growth goals.

Exercise

• Cardiovascular workouts should be combined with the weightlifting program. When lifting, use proper form and exercise with a partner. Push your muscles to the point of failure, but not beyond, and do not do more exercise than is necessary. Pyramid sets are effective. There is a point where muscle fatigue and overuse limit growth. Professional bodybuilders can do a full routine and be out of the gym in less than 45 minutes.

Hydration

• Remain well-hydrated. Drink plenty of fluid or low-sugar sports drinks, as fluids help flush out wastes from the muscles after a strenuous workout. People who have adequate hydration will urinate frequently and the urine will be clear--yellow urine is a sign of dehydration. In addition, avoid carbonated beverages or coffee, and limit salt intake.

Rest

• Get plenty of rest. Many professional bodybuilders get as much as 12 hours of sleep per day. Sleep is the time when the body repairs itself and rebuilds muscle tissue. In addition, give muscle groups time to recover between workouts. Working all muscles every day is counterproductive because the muscles will not have time to heal between exercises. Give each group three days off between workouts to maximize the rate of growth.