As an Irvine Personal Trainer I know that bodybuilding is an "individual" effort that requires each person their own dedication, discipline, and determination to train by themselves at any time and ways needed. Each person is responsible for their own actions, such as the choice of what foods to eat or not, what supplements to take and what degree of consistency a person will dedicate to training.
I have been doing training and coaching for many years and in the process have created guidelines that are suitable for anyone no matter what stage of training they are in. Although each of us differs in physiological system, there is some commonality that will assist anyone in attaining his or her physique goals. These are my hypertrophy tips.
Tip # 1:
Compound movements - include military, leg, or bench presses, squats, dead lifts, dips, upright rows, stiff dead lifts, and many more physical movements as the bases for your physique exercises. Isolation and machine training can also help if done with these movements.
Tip # 2:
Intense but brief training - Intense weight training is the right way to build muscle but it should be done briefly so that the muscle will not be over trained. The training should be completed within an hour or less than an hour to give muscle enough time to recover.
Tip # 3:
Train and rest - When you do the training for two consecutive days, take the whole third day to rest so the muscle will have the best results you wanted. You can also try every other day workout muscle training. The muscle grows at the gym but it grows more when you rest.
Tip # 4:
Protein for the muscle - Muscles need protein in building and repairing muscle tissues. It is essential to eat foods rich in protein. Weight gain may be blocked when daily protein intake is not enough. 1 gram of protein for each pound of body weight is usually enough for trainees but for professional body builders, they consume daily 1.5 to 2 grams per pound of body weight for faster gains.
The protein intake should be proportioned to 5 to 7 daily meals so the body will have available amino acids throughout the day's workout. Among the sources of protein are fish, chicken, turkey, red meat, cottage cheese, eggs, buffalo, venison, ostrich, milk, and whey.
Tip # 5:
Post work out nutrition - After a hard and intense workout, the body, especially the muscle, would crave for protein and carbohydrates. To help the muscle grow stronger and larger, grab this perfect time to give what it wants. For protein rich, post work out nutrition, prepare a shake that contains 30 to 50 grams of protein and 60 to 100 grams of carbohydrates.
The primary option for protein source for the post work out is the whey; it is not only high in protein, it is also the kind of protein that is easy to absorb. The carbohydrates should also be easy to absorb so that it could penetrate the insulin level of the body.
Insulin is the key factor in bringing carbohydrates and amino acid to the cells of the muscles. For fast-acting carbohydrates with high insulin level, the best source is the dextrose or the maltodextrin powder. You can mix it with whey for a good tasting shake and best work out nutrition. The body would still ask for more proteins, so after an hour or two prepare a meal with protein and carbohydrates. This post workout nutrition will help the muscle to gain more.
Tip # 6:
Right supplements - To make progress in your workout, supplements may help you in one way or another. You have to know first which supplements are right for your muscle. There are 3 supplements that can be useful and must be included in the list of trainees. The first one is the protein powder. Whey is the best source of protein; it is not only good as post workout nutrition but also as supplements for the muscle building. Casein, whey, and egg albumin when blended together can be a best source of protein. Take it before bedtime or at any time in between regular meals.
The second supplement is creatine. Its benefits and efficiency has been scientifically proven. Use of it can increase strength, nitrogen retention, cell development, and lactic acid buffering.
The third supplement is the glutamine. More glutamine can enhance immunity and resistance, add storage of glycogen, produce more glutathione for antioxidants of the body, improves gut health, cell development, and release of natural growth hormone.