So……you wanna get big??? If yes, then continue reading……..
I have worked with thousands of athletes, weekend warriors, and average Joe’s. Some needed to drop a few pounds while others would be considered “hard-gainers”; those guys that say “no matter what I do I can’t gain weight.” Thankfully, I had the remedy and was able to change their ways.
1. Sleep – If you want to pack on muscle, your hormones need to be optimal. When you sleep, your body releases growth hormone. If you are only getting 4-5 hours a night, or waking up every hour, that needs to change. You will need to block at least 8 hours per night, preferably at the same time every night. If you find that you are waking up fairly often, then supplements such as zinc, magnesium, cordyceps, ashwaghanda, and 5-HTP may help you out.
2. Eat 6-8 times per day – If you want to get big you cannot skip meals. If you skip a meal you’ll never get it back! Hard-gainers generally have higher metabolisms and need to eat more calories.
3. Get enough protein – You will need to get 1.5 – 2 times your bodyweight in grams of protein daily. If you weigh 160lbs that would be 240g-320g daily. Break that up into 6-8 meals and you should be in the range of 30-40g per meal. On workout days I like to be taking in a little more than on my off days.
4. Train at the same time – Studies show that if you are on a routine of getting to sleep, waking up, and training at the same time every day, then your results will be improved. Schedule your workouts like they are appointments that you will not miss.
5. During the workout – We recommend taking BCAA’s during your workout. We use Poliquin brand BCAA’s because they have the optimal ratio of Leucine, Isoleucine, and Valine. You need to take 15-20g during the workout, or don’t bother. This will help keep you in an anabolic state and give you the building blocks to repair your muscles after a gruelling workout.
Part 2 coming……………next week
Larry Jusdanis
SST Canada owner
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