Muscle Build

Muscle Build–Muscle building describes the combination of resistance training, weight bearing cardiovascular exercise and structured nutrition to attain a higher degree of muscular development. Muscular fitness can be defined as the strength, muscular endurance, and flexibility that are needed to carry out daily tasks and avoid injury.

Did you even know that there are different types of proteins? Do you even read the back of the supplement bottle you're taking, or just go by what the fitness celebrity endorsing it says? There are whey protein isolates and concentrates. What is casein? Which is which? What are they, what do they do?

Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy. 

Any serious lifter can tell you that in order to continue making progress in size, strength and/or fat loss over the long term, just about every workout needs to be “balls to the wall.” In the beginning, almost any new stimulus will bring about gains. However, after several years of pushing and pulling the iron you must continually push yourself to new heights, and this takes an extraordinary amount of dedication, discipline, passion and MOTIVATION! Here are 7 great ways to get mentally ready to tear things up before even getting on the gym floor!

When preparing for a workout, your nutrition has been refined over the years but the basic facts remain. You should eat:

•5-6 small meals per day spaced every few hours.

•Lean protein sources to build and repair muscle.

•Complex carbohydrates to fuel energy needs.

•Limited amounts of dietary fats, which also provide energy and are important for hormone production.

Building Blocks Protein, a top selling product, in large part because active people know they need protein. Protein is vital in the repair, recovery, maintenance, and building of serious lean muscle. With Building Blocks Protein customers trust they are getting a high quality product.

Building muscle requires an increase in calories. To gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle gaining process but not so much that you’ll add fat along with it. One way to do this is by controlling portion sizes when eating. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, around, 225 pounds will shoot for the higher end. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.

The Mind in Muscular Development

In my opinion, no dialogue on training would be complete without discussing the mind’s role in the equation! It would be a true disservice to the readers of Industry Insider not to include what may be the most important element in your pursuit of reaching the outer limits of your genetic potential.

Is your fitness journey stuck in a rut? Have your results plateaued? Then now is the time to Unleash the Beast.

All of us have been endowed with a sense of fight or flight. It is a part of our being that is designed to keep us safe and prevents our race from extinction. Our inner core waits for a signal from us to activate that beast that lurks inside… just itching to be unleashed. This natural fighting instinct can propel us to be in the best shape of our lives…and these supplements can support you in your quest. 

Protein is commonly known for making muscles heal quickly and grow bigger. There are many more benefits to using protein supplements, besides big biceps. 

Breaking the silence of this crippling condition

There is a strange phenomenon that occurs to individuals during the process of becoming a bodybuilding competitor. This affliction shows no preference for class and can affect every competitor from bikini to bodybuilder equally. When, how, or why this change occurs is unknown but it’s existence and serious nature must be brought to light.

In this YouTube video, Layne Norton answers the following questions: 

What happens when you consume more than 30g protein in one sitting? 
How much of that is going to induce an anabolic response? 
What's the real truth about protein and your kidneys? 
How can we explain the link between meat consumption and cancer?

  • BioLayne Video Log 4 - Myths About Protein

What Intake is Right For You?

Dr. Layne Norton clarifies the misguided belief that carbohydrates and insulin are necessarily anabolic, drawing on studies that demonstrate the muscle protein synthesis response in relation to different macronutrient combinations. Additionally, Dr. Norton discusses the thermogenic properties of ketogenic diets as well as the adaptive abilities of an individual's metabolism. 

  • BioLayne Video Log 18 - Carbohydrate Metabolism: What Intake is Right for You?

Unleash Your Muscle-Building Machinery!

In the mainstream, Protein is perhaps the most under-rated, under-valued, and least-respected of the macronutrients. Looking at protein the way bodybuilders and physique athletes do, then, it should be no surprise, to realize that a full one-in-three of our society today is obese! If more of us could recognize the power of protein to help keep the body lean and strong, we’d have a much healthier, more functionally active society! Read on, true-believers! And then, spread the word and change the world!


To maintain a feeding pattern consistent with building a lean, muscular body, many successful physique athletes have learned the art of assembly line cooking one day per week. Although you can pick any day that best suits your schedule, most physique athletes who use this method often designate Sunday as the day when they plan, purchase and prepare all of their road meals for the week. The best way to do this is to break up your food preparations into three categories, which are proteins, starchy carbs and fibrous carbs. This way all you need to do is mix and match these three components to create awesome meals on the go.

Food and exercise play a crucial role in the composition of your body. And it isn’t simply about energy in, energy out. It’s about chemicals. The food you eat truly becomes active after it becomes chemical messengers inside your body. Of course, training, especially with weights, activates a whole host of chemical connections that literally transform us. The human body orchestrates these chemicals with elaborate sensors that are nothing short of ingenious. But it’s not foolproof.


One of the "big ideas" proposed by nutritional experts is that a varied diet is the sure-fire way to a healthier you. According to the Harvard School of Public Health; "Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss".