When I decided to review this program I wanted to get independent information about building muscle and strength. It's one thing to take the word of a guy who is trying to sell you something but if you can compare it with an independent source, that's when you can truly get to the truth. I am an Australian so I went to the official Australian Institute of Sport, (AIS), website to get an independent viewpoint. The Australian Institute Of Sport, (AIS), has a step by step guide for athletes interested in gaining muscle mass, strength and power. The AIS recommends a 6 step program to increase muscle mass:
1. Start with a good training program:
Muscles need stimulation to grow. Seek expert advice from a reputable strength coach.
2. Set realistic goals:
Everyone is after quick results when it comes to muscle development but the reality is that muscles take time to grow. Everyone has a different genetic potential to develop muscle mass so your goals must be realistic for you. Gains usually occur relatively quickly at the start of a training program then slow down as the body adjusts.
3. Support your training with a high-energy diet that provides adequate protein:
To gain muscle mass effectively, a positive energy balance of at least 2000-4000 kilojoules per day is required. This calls for a general increase in dietary intake.
4. Get Organised:
Increasing your energy intake is not always easy. It requires considerable organisation and commitment to consistently consume a high- energy intake. This includes having a planned approach to shopping and cooking to ensure appropriate foods are available.
5. Eat and drink more frequently:
Eating more frequently, rather than increasing the amount of food you consume at each meal, is a more effective way to ensure an increase in food and energy intake.
6. Be patient and consistent:
Increases in body mass of 2 - 4kg per month is generally considered achievable but individuals can respond differently to strength training. It is important to be consistent with your training and diet.
1. Start with a good training program:
Muscles need stimulation to grow. Seek expert advice from a reputable strength coach.
2. Set realistic goals:
Everyone is after quick results when it comes to muscle development but the reality is that muscles take time to grow. Everyone has a different genetic potential to develop muscle mass so your goals must be realistic for you. Gains usually occur relatively quickly at the start of a training program then slow down as the body adjusts.
3. Support your training with a high-energy diet that provides adequate protein:
To gain muscle mass effectively, a positive energy balance of at least 2000-4000 kilojoules per day is required. This calls for a general increase in dietary intake.
4. Get Organised:
Increasing your energy intake is not always easy. It requires considerable organisation and commitment to consistently consume a high- energy intake. This includes having a planned approach to shopping and cooking to ensure appropriate foods are available.
5. Eat and drink more frequently:
Eating more frequently, rather than increasing the amount of food you consume at each meal, is a more effective way to ensure an increase in food and energy intake.
6. Be patient and consistent:
Increases in body mass of 2 - 4kg per month is generally considered achievable but individuals can respond differently to strength training. It is important to be consistent with your training and diet.
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