How to Build Muscle – the Right Way (Part III – training for hypertrophy)

In Part I and Part II of these series, we have looked at factors that are necessary to support muscle hypertrophy.  The primary trigger, however – a trigger, without which all of the previously discussed contributing factors are going to remain largely useless – is exercise. The truth is – if you don’t train your muscle – it won’t grow.  No matter what magic pills, powders and potions you take. Hypertrophy is triggered by exercise and you need to know how to exercise properly, to produce maximum hypertrophy. When you train to grow muscle, you get both sarcoplasmic hypertrophy (increase in the volume of muscle sarcoplasm – the liquid that surrounds your muscle cells) and myofibrillar hypertrophy (the actual increase […]

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How to build muscle – the right way (Part II – supplements)

(Continued from Part I – Rest, Recovery and Nutrition) Bodybuilding supplements for muscle growth You may be impatient to get to the exercise part, but exercise by itself would do little if you don’t address other pillars of building muscle.  We talked about the importance of nutrition and recovery in Part I.  We will discuss exercise last, in Part III, where we will cover the science behind muscle growth, common misconceptions in bodybuilding and sample protocols.  But for now let’s talk about a few important supplements. We’ve already discussed protein supplementation in Part I.  Can you build muscle without protein powder, simply consuming whole protein sources?  Probably – but it’s going to be extremely hard to do when you consider […]

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How to build muscle – the right way (Part I – Rest, Recovery and Nutrition)

Most of the time, women’s fitness and athletic goals do not involve gaining muscle. If anything, becoming “bulky” and “too muscular” remains the biggest and largely unfounded fear that, sadly,  stops most women from touching heavy weights and leads to compromises with cardio and safe and “female-friendly” exercise machines, instead.   Nevertheless, the principles described in this article are equally applicable to women, although they will not result in significant muscle growth because of the lack of sufficient testosterone in females with normal hormonal balance.  Testosterone plays a key role in muscle growth and, while most women still have this hormone in their system, the levels are not nearly comparable to the levels usually present in males.  That said – what […]

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The Ultimate Alpha’s guide to Intermittent Fasting

When I first heard about intermittent fasting, just because the phrase included the word “fasting” – my immediate reaction was to dismiss it.  I’ll be honest – I’m not a big fan of fasting in general.  I feel like the majority of fasts are either too heavily influenced by religious beliefs with no regard to health benefits or hazards, or are too esoteric and “woo-woo” and bear very little connection to real science behind them. Religious or spiritual fasts are often aimed at achieving a specific state of mind (with no regard to what this does to your body).  They restrict the wrong kind of foods (most partial religious fasts restrict animal fats and protein, while being very lenient with simple carbs) […]

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On Time Management and Setting Priorities

So many people wish they had 48-hour days to be able to do more.  “Time Management” – a term that was unheard of several decades ago – is, all of a sudden, a very hot topic because of the demands of the modern era and its information overload – these days you are expected to be able to handle more things than ever before. Not having enough time (or not being able to find time when truly necessary) is one of the most important reasons for not reaching your true potential.  You wish you were fit, but you can’t find time to go to the gym.  You wish you learned a new skill, but can’t find time to study, because […]

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