Apr 092013
 
easiest-way-to-build-muscle-mass
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The easiest aspect of building muscle mass is simply through getting enough undisturbed sleep.

In total, there are a lot of aspects in building muscle for skinny guys, but it can be divided into 3 main parts:

  • Workout
    • Workouts must only last long enough to trigger muscle growth and strength development and nothing else.
    • Proper form, movement, range of motion etc must be observed.
    • Certain types of exercises will target and recruit certain fast twitch muscles for growth and development.
    • The order, manner, and number of reps of each workout program should be designed in a way that the intensity of the program isn’t too easy nor will it be impossible to be done.
  • Nutrition
    • In order to build muscle, we need to have just the right amount of chaloric intake per day
    • not to mention, just the right distribution of calorie sources (10-20% healthy fat, 10-25% protein, 55-80% carbs) depending on our fitness goal.
    • hydration
    • vitamins and minerals. (some vitamins and minerals can only be metabolized with fat).
  • Rest
    • rebuilding of muscle.
    • is needed for high intensity workouts.
    • working out fr more than 45 min has been shown in studies to lessen the production of testosterone, a hormone needed in muscle building.
    • adequate sleep is needed for muscle repair and rebuilding.

 

Why sleep is the easiest aspect of build muscle mass

easiest-way-to-build-muscle-mass

Sleep by far among all the ones mentioned above to be the easiest aspect to building muscle for skinny dudes like us. However, for some of us it proves more difficult due to studies, work, play, etc.

But it is a quintessential part of building muscle, as I’ve learned the hard way. Over the past week before this writing, I’ve just increased my workout intensity, improved my nutrition, and observed proper rest day intervals, however, have not been able to had muscle gains that I once had before, all because of continuous sleep deprivation.

Sleep deprivation is the number one culprit for my failure to gain muscle mass at some point and as research would soon point out.

According to Scooby’s workshop, not only did I fail to gain muscle during sleep deprived days, I also burned more muscle and gained a bit of fat as well.

You can also check his site out on how much sleep we need to build muscle. Bottom line, we need to get 7-9 hours worth of sleep else we are working for nothing. And compared to every aspect written above including calorie-counting, working out, etc, building muscle through sleeping is fairly the easiest aspect of building muscle.
photo credit: Federico_Morando via photopin cc

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