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    Best Way to Build Muscle
    Use Free Weights for More Calorie-Burn
    Optimize Your Hormone Levels
    Protein: to Use or Not to Use

Best Way to Build Muscle

The Centers for Disease Control and Preventions 2008 Physical Activity Guidelines state that adults need at least 150 minutes of moderately intense aerobic activity each week and at least two days or more that are devoted to muscle-strengthening activities.

But even when you follow these guidelines, your body can still be hesitant to produce the lean muscle mass that you need and want despite your regular efforts.

So what is the missing link? Below youll find some of the surprising facts and myths about muscle building so that you can figure out which way is the best way to build muscle mass for you.

Build Muscle

Use Free Weights for More Calorie-Burn

With about 650 muscles in your body, and millions upon millions of individual fibers, youve got so many more muscles working for you than just your biceps, quads and even your abs.

When you use machines, however, you eliminate the need for stabilizing muscles that you need when you use free-weights. By sitting down on a machine and isolating your hamstrings, for instance, you miss the chance to engage abdominal muscles, as well as your glutes and calves on the opposing leg, that you would if you were to do a hamstring workout using free weights or even gravity.

So do your body a favor and switch to the dumbbells the next time you head to the gym.

Optimize Your Hormone Levels

As many athletes know, balancing your hormones can be absolutely crucial in making sure that your body responds to tough workouts by producing more lean muscle mass. Hormones can also control how much energy and power you have while you are working out, thus helping you get more out of your time spent at the gym.

Human growth hormone, also known as HGH, is one of these hormones that is essential to a powerful workout. Not only does HGH help improve your energy and endurance levels by helping your cells metabolize energy, but HGH is also responsible for stimulating the production of new sarcomere tissue, or muscle mass.

At HGHMeds.org, you will find some of the most popular products, as well as opinion from experts in the field of nutrition, exercise and supplements to help you decide whether or not increasing your human growth hormone levels is the best way to build muscle for your needs.

Protein: to Use or Not to Use

For years, protein supplements have dominated the industry for muscle repair and rebuilding. And while protein is definitely essential to producing new muscle mass, researchers are still wary about whether or not huge supplemental doses of protein can have the greatest effect on your levels of muscle production.

The recommended intake of protein for most people is somewhere around 56-62 grams each day. And while this might sound like a lot, remember that there are 28.34 grams to every ounce; making your quarter-pounder hamburger worth about double what your recommended protein intake is.

Since so many adult Americans get far more than the protein needed to build healthy muscle tissue, are protein supplements that can add another 60 grams of protein to your diet really the best way to build muscle? Most researchers say that it depends on the quality of protein that you get from your regular diet. If you are pretty sure that you arent getting all the essential amino acids that your body needs to build new tissue, then you could probably benefit from a healthy dose of a protein supplement. Otherwise, you are just adding extra calories.

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Be Realistic

For the scrawny out there looking to beef up indefinitely, you might be disappointed to hear that how many muscle fibers you have has been determined since about the time you left middle school.

The number may increase early in life, but it becomes set at puberty, says C. David Geier Jr., M.D., director of sports medicine at the Medical University of South Carolina about muscle fibers. What is good to know, however, is that you can control how big the fibers get, which will determine who strong you feel and look.

Performing exercises to the point of exhaustion sends a signal to nearby cells to trigger the formation of proteins at the site of your microscopic tears, thus increasing the size of the muscle.

With these tips, you will be able to get on track to getting a routine that will be the best way to build muscle for you.

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