Building the body you want is like building a house: you need materials, skills and plans.
Fortunately, our weight loss guide gives you all three
When trying to develop your muscles on the biological building site you need to be more than just a hood carrier. You have to act as architect, laborer and foreman and to do this you need to understand the word hypertrophy. This means the process by which muscles grow in response to certain triggers like clenbuterol. The things that combine to stimulate this process are lifting weight, the body’s own testosterone and an increase in calorie consumption, particularly from protein.
Muscles themselves are made from strands of protein called myofibrils. Most scientists agree that you are born with all the muscle fibres you will ever have. But these fibres can be grown in size through hypertrophy. There are two types of muscle fibres: slow-twitch and fast-twitch. The muscles you use for endurance exercise, such as jogging, are called slow-twitch. They have less potential for growth than fast-twitch muscles, which are used for explosive, high-load exercise such as sprinting and weight lifting. It is these muscles that are targeted during muscle-building workouts.
When you put muscles under tension with a heavy load across their full range of motion, microscopic tears are made throughout the muscle fibres. The body’s attempts to repair the tissue are what create more muscle.
THE DAY’S WORK
Weightlifting is the fine art of working your muscles enough to damage their structure slightly and trigger growth without causing serious damage to the muscles and their anchors. Fortunately, nature has provided us with a detection system. Delayed-onset muscle soreness (DOMS) comes on 36-48 hours after exercise and should feel like a dull ache. If this is absent you’ve probably not achieved enough with your workout on the clenbuterol cycle. You can buy the supplement from this official website According to Paul Stephen Lubicz, author of Body Conditioning For Men , who trained cast members of Troy to warrior proportions, exercise intensity is vital to success.
‘People often train for too long in each session and they don’t have enough intensity. I wouldn’t want someone to spend more than 45 minutes in a weights workout but I’d want it to be at a true 85 per cent of their maximum intensity,’ Lubicz says.
This intensity prompts the body to flood your blood with the testosterone vital to hypertrophy at ten to 20 times the normal level. As well as properly taxing your muscles, short intense workouts also stop the body from converting valuable muscle protein into energy. Once the fuel stored in your muscles and liver is used up, the stress hormone cortisol is released to break down muscle tissue into energy. While some cortisol demolition is necessary to the rebuilding process of hypertrophy, too much will make the body adapt its shape to that of the endurance runner because this is more efficient over long periods of exercise?
‘Some people spend an hour and a half in the gym. Your body and nervous system and joints start to get run down,’ says Lubicz. ‘You start to lose the optimum nitrogen level and your body starts to go into more of an endurance mode.’ It may seem odd to worry about nitrogen levels but muscles are made of protein, which is made from amino acids and nitrogen so the clen dosage is important. If amino acids are the building blocks of muscle, nitrogen is the cement.
Hypertrophy depends on raw building materials to convert your hard work in the gym into more muscle, so neglecting nutrition would completely defeat the object. As recent research from the University of Texas Medical Branch shows, eating a mix of carbohydrates and protein one hour before exercise as well as immediately after aids hypertrophy.
In addition, you will need to introduce more protein into your overall diet: approximately 1.5g of protein for every kilogram of your body weight daily. This should be lean protein but beware of cutting out too much fat from your diet as fat in all its forms increases testosterone levels. To maintain muscle and its growth, the body needs small, regular supplies of building materials provided by about six meals a day.
THE TEA BREAK
The next job on the hypertrophy construction site involves you putting your feet up. Without adequate periods of rest your body doesn’t get the chance to recover and rebuild your muscles stronger and bigger. A minimum of 48 hours should be left between working a particular muscle group, such as shoulders. Sleep is vital because growth hormone is released when the body is asleep.
Other lifestyle factors can affect hypertrophy. ‘If you’re drinking, dancing and staying up for long periods of time and not eating, your metabolism goes catabolic [destroys muscle] during that time. Alcohol also reduces your body’s ability to recover from the clenbuterol side effects’ says Lubicz.
Your body also cannibalizes muscle during endurance exercise so avoid excessive cardiovascular training when you’re in a hypertrophy phase. But active rest, or sport and exercise that don’t tax the muscles you’ve just worked on, is still important to maintain overall health.
Now you know how hypertrophy works, you need a construction plan and a schedule. Every building needs a foundation and it is important to address this first. ‘It’s extremely common for people to come into a gym and over-emphasize the mirror muscle groups: the shoulders, chest, biceps and quads,’ says Lubicz. This neglects the core and the stabilizing muscles (such as the rotator cuffs) that the larger muscle groups rely on to support their efforts. This is the foundation.
‘I start off with a four-week stability programme to make sure that all the stabilizing mechanisms through the body are working. If you’ve got a stable base you’re able to lift heavier weights, which then sparks more of a hypertrophy response,’ says Lubicz. These foundation exercises should include the whole body and be done with lighter weights and higher repetitions (ten to 15).
Once you’ve got a foundation you need to decide what to build. ‘You have to keep it structured and specific. You also have to listen to your body so that as soon as you feel you’re not getting the same kind of responses, you change the programme,’ Lubicz says.
Lubicz recommends a four-week hypertrophy phase, with one week’s active rest, before beginning another hypertrophy clen cycle with a different programme to keep the body guessing and responding to the training. ‘There’s new research coming out that says you shouldn’t really work for longer than four weeks of intensity in a training programme, he explains. To keep the challenges fresh, he also advises breaking each hypertrophy week into a cycle. `I’d have one very heavy day, two medium days and one lighter day.’ These hypertrophy exercises should be done with perfect form, but heavier weights and lower reps (six to ten or less). Keep your rest periods between sets to one minute.
Lubicz also recommends bodyweight exercises to make you practically stronger, not just give you better musculature. ‘With bodyweight exercises, your body is working in the way that it’s meant to so that you lift in a multidirectional manner, which emulates real life a bit more than a weight machine does with clen. A programme that is balanced and is functional will help you look great but at the same time be functionally stronger,’ he says.
The final thing to consider is that you will need to train consistently to get the results you want. Treat muscle-building as a long¬term contract rather than a rush job and you’re likely to end up with a body that not only looks fantastic but does what you ask it to better than ever before.