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Simple Guide To Putting On Muscle for the Busy Man

Are you among the many men out there that wants to put on muscle so that he can look great naked? But really have no idea what you need to do in order to get results? Well, in this article I will share the only guide you will ever need to building all the muscle you want in a safe and healthy manner.

Of course the best muscle mass that a person puts on is that which actually has strength in it. Not only will you look leaner and way better but you will be a lot stronger. The people that have over inflated muscles just don’t look that good in everyday life.

Don’t worry if you happen to be a person who finds it hard to put on muscle mass because I’ll be tackling that issue too.

How Much Muscle Should You Put On?

Its important to note that the leaner you are the healthier you are going to be in the long term. It is a fact that the more lean muscle mass you have the longer you will probably live and the chances of you getting a chronic illness will be radically reduced.

There are certain hormones which are responsible for muscle growth and they include, testosterone, growth hormone and insulin like growth factor 1. I’ve gone into further detail about each of these and how you can use them in the following few sections:

1. Testosterone

Of course you’ve all probably heard of bodybuilders that inject themselves with steroids. Well, the main ingredient and base for most of these steroids is the hormone testosterone. And trust me there is a good reason why a bodybuilder would use these steroids.

There are many factors that testosterone contributes to and one of the most important is that of muscle growth. Testosterone directly affects the protein synthesis that occurs in your muscles. It also works with other hormones such as growth hormone etc.

Believe me if you want to gain muscle mass (especially those hardgainers out there) then you’re going to need more testosterone in your system. However you need not worry… no injections are required to get the results you are after.

2. Growth Hormone

Well, I guess the name gives it away. Essentially this hormone helps your muscles grow but an even more important role it plays is its ability to burn excess body fat.

This is really important because what is the point of building all that muscle mass only for it to be covered by layers of ugly body fat. You’d just end up looking overweight.

3. Insulin like Growth Factor 1 (IGF1)

IGF1 is very similar to what growth hormone does. There have been many research studies which indicate that IGF1 is the hormone that does a lot the work that growth hormone takes the credit for.

It’s important to understand that all these hormones are anabolic in nature and in order to maximise the amount of muscle that you actually build you are going to have to have all three of them in your body.

At the basic level testosterone increases the amount of IGF1 that is produced but this only happens if growth hormone is present.

The Central Nervous System’s Role In Muscle Growth

Of course the only time your body is going to be producing these hormones in ample quantities is when you are out there giving it a reason to.

The best way to encourage your body to produce these vital muscle building hormones is to shock the central nervous system.

Of course you need to appreciate that it will take a lot of effort to awaken your central nervous system from its slumber. You really have to jolt it awake to get the results you want in terms of muscle growth.

Believe me if you think that lifting those super light weights that you have lying around under your bed will cause your central nervous system to jolt up and produce those hormones then you have another thing coming. You really need to exert yourself hard for your central nervous system to take notice.

Really push yourself by sprinting as hard and as fast as you possibly can. Get down to the gym and lift as heavy as you can. When you are at the gym and doing full body workouts such as the squat or the deadlift then your central nervous system will jolt up and send a message to your hypothalamus who then sends a message to your pituitary gland.

This pituitary gland is the key and is the part of your body that will secrete luteinizing hormones which essentially tell your testicles to produce more testosterone.

This is also the gland which directly creates and produces growth hormone. When it comes to IGF1 it is made by your liver but of course it is only going to be produced when there is enough growth hormone around. At the basic level all these hormones are only going to be produced by your body when your central nervous system is given a reason to do so.

Doing things like running on a treadmill for hours on end won’t activate your central nervous system so there is no point in doing it for long periods of time. Things like sprints and weight lifting are the keys to getting the muscle mass that you desire.


When your focus is on building muscle it is really important not only to encourage the production of the anabolic hormones mentioned above but to also avoid the production of a hormone called cortisol. This hormone essentially depletes the muscle mass you currently have.

Cortisol is basically a stress hormone, and the reason it is inside your body is so that you can deal with stressful situations as they arise. Things like lack of sleep, and depression result in the release of cortisol. However it is important to understand and appreciate that large quantities of this hormone will result in your muscle mass breaking down. This is not exactly conducive to your muscle building goals.

To prevent this hormone from being released, just make sure that you live a stress free life and enjoy plenty of sleep.

Lift Heavy Weights

Of course the only way that you are ever going to grow the muscle that you want is by lifting really heavy weights.

The best exercises that you can perform are full body workouts. That means your workouts need to focus on exercises like, deadlifts, squats, bench presses, rows, pull ups and jerks.

By really pushing your whole body to workout you are going to really shock up your central nervous system which will then result in more of the anabolic hormones being produced which of course will result in more muscle mass for you.

You need to have a balance, between weight and form. It is essential in order for you to get the best results that you always lift weights in the best form. Poor form will result in poor results.

Make sure that you workout one body part a week, and rest one day a week. This will keep you balanced and avoid overtraining.

Consume Lots of Vegetables and Lean Meats

If you already think that you eat a lot then you need to eat a lot more!

Seriously you need to begin gorging on all the best foods out there that will promote muscle growth. Your results are mostly determined by what you eat. You are going to have to give your body a lot of protein so it can grow the muscles you are looking for.

Some factors to take into consideration when it comes to diet:

  • Be sure to consume at least 1 gram of protein per pound of body weight. When you are working out really hard you muscles will need all the protein they can get.
  • Eat good amounts of saturated and monounsaturated fat. Fat will reduce the amount of insulin that is produced and also encourage the production of testosterone.
  • Make sure that you eat regularly throughout the day so you can get in all the calories that your body will need.
  • Eating lots and lots of foods need to become your number one priority. Keep your diet clean and full of fresh vegetables and lean meats and you will essentially be able to grow a lot of muscle mass without putting on that much fat if any at all.
  • When you have worked out particularly hard you should have some good quality carbs such as a sweet potato.
  • Those of you that find it really hard to gain muscle mass (i.e hardgainers), just don’t take in enough calories. If you find yourself among this group then you are going to have to put in the effort to eat a lot more.

So there you have it, everything that you could possibly want or need to know about gaining massive amounts of muscle in a healthy way.


Thomas loves helping people improve the condition of their health. He particularly loves helping those that have renal disease overcome their symptoms by implementing either the renal diet or the kidney diet.

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