2. STEP ONE
Stimulate protein synthesis and muscle hypertrophy by breaking
down muscle fiber with weight training exercises. This can be done
in many different ways and styles, but the most common and proven
approach for building muscle would be heavy weights with sets of
6-10 reps to failure.
3. STEP TWO
Feed the body and the muscle with nutrients after the exercise.
Protein is the fundamental building blocks of muscle in the human
body, therefore it will need a surplus to allow proper recovery and
growth. If these nutrients are not included the body will not be able
to properly recover and rebuild therefore the previous exercise
would have no muscle building benefits.
4. STEP THREE
After the nutrients are in the body after the muscle building
stimulation via the exercise, the next step will be to allow the body
to sleep and recover. Sleep is a fundamental process for the human
body to not only recover but while in REM sleep the body will then
and only then release the anabolic and androgenic hormone called
human growth hormone and also this is the time when the pituitary
gland will release the lutenizing hormone which signals the testicles
to produce testosterone. In women the ovaries produce a small
amount of testosterone. (about 1/25 of the male)
5. STEP FOUR
REPEAT PROCESS FOR EACH BODY PART OR SET OF BODY PARTS
EACH WEEK. IDEALLY EVERY MUSCLE CAN BE TRAINED UP TO TWICE A
WEEK.
