How to Build Muscle

#1 EXERCISE with Weight and Resistance Training

Cardio can also be very helpful, especially with reducing adipose tissue in the legs and abdominals. Amount of time spent doing cardio is important because cardio is catabolic, meaning it causes more break down. The longer you run, the more protein and muscle you use up. Over a certain point, it does not promote building or maintaining muscle.

#2 PROTEIN

No supplement replaces a good diet. Dietary protein intake supports skeletal muscle remodeling after exercise by stimulating muscle protein synthesis. Protein can aid in increasing muscle size and strength from resistance training.

Protein in the form of protein powder is not as healthy for the body, as a whole, but can deliver a higher amount of protein per caloric intake. It is important to remember that protein powders and bars and processed and ultra-processed foods. They have been processed with chemicals that linger in many formulas and denature various components of the once whole food.

#3 TESTOSTERONE

Testosterone is an androgenic hormone made by the ovaries and adrenal glands in females and 95% of testosterone in males comes from the Leydig cells in the testes. Testosterone attaches to receptors in side muscle fibers, which then send a signal to the nucleus of the cell to make proteins faster. This creates an anabolic state, meaning a state of building or creating new growth. Testosterone also slows protein loss. It partly does this by blocking the catabolic (break down effect) of cortisol on muscle tissue. So, the result is increased protein production and faster protein synthesis with a slowing of breakdown, resulting in more muscle mass.

#4 CREATINE

Creatine is an ergogenic compound formed from the amino acids arginine, glycine, and methionine in the kidneys and liver. It is an intermediate in the metabolism of muscle and other tissue in the body with high energy demand.

Creatine monohydrate as a supplement, increases the phosphocreatine/creatine ratio in skeletal muscle, resulting in an increase in the capacity for rapid adenosine triphosphate (ATP) resynthesis during repeated high-intensity exercise.

This may also speed up muscle recovery.

Creatine promotes glycogen storage in them muscle. Glycogen can quickly release glucose, releasing instant energy and is necessary for the healing process.

The increase in muscle mass from creatine supplementation is partially due to increased water retention in the muscle.

Creatine powder alone, does NOT build muscle. Creatine WITH exercise, especially resistance training and a well-balanced diet can build muscle.

It takes creatine 1-2 hours to pass through the GI tract and absorb into the bloodstream where it can be delivered to cell. This lasts up to about 4 hours. The best time to take creatine powder is about 2 hours before a workout or within 1 hour after a workout.

Possible side effects

Creatine powder can cause water retention, nausea, loose stools, and kidney problems. Creatine is broken down into creatinine, a waste product that you want your kidneys to excrete. Elevated creatinine levels on bloodwork can indicate a kidney problem, but it may also indicate creatine powder use. Additional kidney markers should be used to monitor kidney health. Those with low kidney function should avoid creatine supplementation. Bloating, diarrhea and nausea are the most common side effects. Creatine can pull water into the intestines. This leads to looser stools and stomach pain. Because of this water retention is the muscle cells, it can alter electrolyte levels, often leading to sodium, potassium, and magnesium imbalances.

#5 TB-500 (The Wolverine Peptide)

Thymosin Beta-4 plays a role in cell migration and differentiation and blood vessel formation (angiogenesis). TB-500 is a synthetic peptide that mimics the structure and function of Thymosin Beta-4. The main way Thymosin Beta-4 does this is through actin regulation. Actin is an essential protein for cell structure and movement. By promoting the polymerization and depolymerization of actin, TB-500 facilitates cell migration, which is crucial for wound healing. When exercise small muscle damage (as is natural and part of building muscle), cells move to the site of damage to initiate repair. TB-500 enhances this process. By increasing angiogenesis, TB-500 also increases blood and oxygen delivery to the tissue. This also speeds recovery and increases the rate at which new muscle is formed.

It is used to speed tissue repair, reduce inflammation in the joints and connective tissue, and accelerate muscle recovery and flexibility. Peptides enhance the body’s natural production of growth hormone, IGF-1.

LABS to check if you are trying to build muscle

• CMP

• Testosterone, free & total

• Sex hormone Binding Globulin

• DHEA-s

• Estradiol and total estrogens ( especially important for women & men struggling with excess weight in the abdomen and chest)

• Progesterone (important for women for a comparison to estrogens)

• TSH, free T3, free T4 (thyroid hormones are very important because the thyroid hormone T3, has a direct impact on ovaries in women - promoting egg follicle growth and modulating estrogen, and in men T3 receptors exist in the testes - T3 helps to differentiate the Leydig cells, having a significant impact on hormone production and fertility.

• LH & FSH (hormones made by the pituitary gland that create the signals to the adrenals, thyroid, ovaries and testes for hormone regulation). These tests are often not needed unless a hormone imbalance has been found.

• Nutritional testing with amino acids can be very helpful in some cases.