What food supplements and training programs are good for developing muscle mass?

What food supplements and training programs are good for developing muscle mass?

What food supplements and training programs
are good for developing muscle mass? Anita Morgan says, “What food supplements
are good for developing muscle mass?” Well, foods, so overwhelmingly, muscle mass
is, work out enough, eat enough protein, eat enough calories. Working out enough means 10 to 20 — I mean,
probably for most people, what’s sustainable is trying to hit 10 sets per muscle group
per week. If you’re really devoted to it, maybe going
up to 20 is where you might get maximal advantage. When we’re talking about sets, we’re talking
about going up within 80% of failure. If you’re doing a set that’s 8 reps and you
could have done 20, then that doesn’t count. But if you’re doing a set that’s 8 reps and
you would have failed at 10, then that does count. Ideally, you would mix them up in like 5-rep
range, 10-rep range, 15-rep range, maybe split them equally across those ranges. But again, doing 5 reps when you could have
done 6 is okay, but doing 5 when you could have done 15 is not. I think if you get that in, that’s a huge
thing right there. Then protein, you probably want to be up around
1 gram per pound of body weight or per pound of target body weight. Whatever your goal is to gain, set it that
way. Then calories, you do need a caloric excess,
but you don’t want to get fat. What I would recommend is to titrate the calories
up if you know where your weight is stable at 100 calories a day and then track your
progress if you are gaining waist circumference. I know this is a little bit harder when you’re
a woman because you’re going to have more fluctuations in water weight and stuff. But I guess in terms of simple things to do
to track your progress, waist circumference is valuable, and looking in the mirror is
valuable. In terms of better things, then if you can
get an actual Bod Pod or DEXA Scan, then that would give you more reliable information. There’s a device called Skulpt. It’s bioimpedance, I believe, but it’s taking
it at many different points where you take so much data that it actually becomes pretty
accurate, but it’s very time-consuming. Anyway, take your choice of what you’re going
to use to track your progress. If you’re not gaining any fat, you can very
slowly add your total calories. If you are gaining fat, you need to cut back
on the calories. But you need to have a caloric excess to maximize
your muscle gains. That right there is probably 90% of it and
anything else is probably completely pointless unless you are a very good athlete, in which
case you’re going to be looking for what’s the next – Like, someone who is very close to their potential,
who is at 90% at their potential is going to need everything in the book to figure out
how to get from 90% to 91%. Someone who is at 10% of their potential doesn’t
need to do anything. They just follow what I just said and they’re
going to be at 30% of their potential in like two weeks. I think it depends where you are. If you haven’t put on much muscle before and
you’re not well trained, meaning you’ve been at this for five or ten years consistently,
then I wouldn’t do anything else. But in terms of doing other things, creatine
supplementation, for sure. There’s a couple other things, but they’re
probably not worth it to most people, I would say. Thank you, Anita.

4 thoughts on “What food supplements and training programs are good for developing muscle mass?

  1. Hi Chris! How about the role of carbs? Not for direct syntesis but to sustain the energy to workout. I ruined my gains in last two years following a low fat carnivorish diet plus fasting. Meat is ok, full of nutrients, but doing strength excercises daily is very taxing on cortisol/adrenals without carbs.

  2. Dr Chris is a scientist that actually trains and he knows his stuff for sure. Spot on, on the mechanical tension being the primary driver for hyperthrophy and the supplement stack. There're a few others but i think they're worth even less than the described 10% – probably 4-5%.

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