When people train to get bigger muscularly, they must train to get stronger. No matter what you read or are told, legitimate researchers will tell you that they have all kinds of bits and pieces as to what goes on when muscle tissue is stimulated. They know what has to be done to get the muscle bigger and stronger, but they’re not sure exactly how it happens. The end result is obvious, but not so the process.

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This is a question I received from a blog reader which I have answered on the site for the benefit of all.

Question: I have often seen it recommended that bodybuilders should drink a lot of water. Is it really necessary to drink several liters of water a day in addition to other fluids, even when you are not thirsty? How much would you recommend?

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Do you keep asking yourself, “Am I eating enough?” when it should be apparent, from the fact that your scale isn’t giving you higher readings, that the answer is “No.” If you were eating enough, you would at least be gaining some fat. And the question is almost irrelevant, for the more muscle mass you have, the more food you’ll need. If you think gaining 10 pounds from your current weight takes a lot of eating, wait until you try to gain 10 pounds after you’ve put on 30 pounds of muscle. You have to eat progressively.

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Whilst on the subject of talking about the benefits of drinking milk post workouts, it makes for a good opportunity to discuss other things you should consider post workout to make for a more efficient training routine and to encourage fast muscle gains.

Not many people think about it, but sleep is simply your best workout partner. Lack of sleep not only reduces your coordination and mental focus but also severely inhibits your muscle growth. This is because during sleep your body releases most of its growth hormones. Optimally, you should aim for 7-8 hours of sleep each night.

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Part of an ongoing study into the impact of drinking milk after heavy weightlifting has found that milk helps exercisers burn more fat. The study by researchers at McMaster University and published in the American Journal of Clinical Nutrition, was conducted by the Department of Kinesiology’s Exercise Metabolism Research Group, lead by Stuart Phillips.

The study by researchers at McMaster University and published in the American Journal of Clinical Nutrition, was conducted by the Department of Kinesiology’s Exercise Metabolism Research Group, lead by Stuart Phillips.

The researchers took three groups of young men 18 to 30 years of age — 56 in total — and put them through a rigorous, five-day-per-week weightlifting program over a 12-week period. Following their workouts, study participants drank either two cups of skim milk, a soy beverage with equivalent amounts of protein and energy, or a carbohydrate beverage with an equivalent amount of energy, which was roughly the same as drinking 600 to 700 milliliters of a typical sports drink. Read the full article »

The point raised in the article is nothing new and highlights the importance of including milk in your weight gaining diet post workout. Drinking protein milk shakes is a great way to include protein and milk in your diet, which is not only beneficial for muscle gain but offers many other positive health benefits. For guidance on how often to drink protein milkshakes, read the sample weight gain diet which helped me gain 48lbs whilst maintaining a body fat percentage of about 10% which I am very happy with.

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Have you ever seen a study that says such and such supplements work because control groups have been selected and control group A gained X amount of muscle and control group B gained Y amount of muscle? Ill bet you have. The truth is that individuals do almost all of these studies or research groups whose job is to make slanted studies look like unbiased scientific data. All studies are subject to bias when there is money involved especially big money and the supplement industry has become big money. Its no secret that Creatine works, the method that it works through is not that complicated.

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Barbell Shrugs

The most basic of trap movements. All you have to do, is shrug your shoulders as close to your ears as you can. Try and not bend your arms.

Dumbell Shrugs

Similar to barbell, but you can have the dumbells slightly to the side as you lift.

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Military Press

I find it is easier to keep balance if you have one foot on front of the other. This has to be one of the top two exercises for shoulders.

Dumbell Press

The best exercise for shoulders. Make sure you go down deep enough that the dumbells almost touch your shoulders.

Bent Over Laterals

Exercise for the rear deltoids.

Angled Front Raise

Good exercise for the front delts. Only bring your arms up to forty five degrees, to keep it on the delts.

Arnold Press

This exercise is much harder than normal dumbell press. You must push up, back down, twist the dumbells so they face you, twist them back, then push up again.

Upright Row

Works a combination of delts and traps. Try and keep elbows high throughout.

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Standing Calf Raise

Keep your legs straight, and concentrate on going down deep, and up high.

Single Calf Raise

Very good exercise to do at home, or if you have a home gym. Extra weight can be held in free hand.

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Wrist Curls

Keep your forearms pressed against the bench, and curl all the way down then all the way up.

Dumbell Wrist Curls

Similar to barbell, but you can focus on one side at a time. I’ve found it best to do this over the corner of a bench.

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