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1. Diet:
We’ll keep this extra easy, merely have something containing protein (what ever: amino acids, eggs, protein shake, cottage type cheese, other cheese, yogurt, seafood …) roughly every three hrs, don’t stress about kilocalories, simply look at the mirror and be sure you don’t lose sight of those abdominal muscles!

Carbohydrates are OK here, but most all should be on the lower side of the G.I. (Glycemic Index) So Cruciferous Veggies, whole grain spelt, barley and oat meal, fruit such as oranges and apples, the majority of greens, and so on).

Carbohydrates are usually recommended when your target is muscular mass gain.
They should be largely minimal G.I. (glycemic Index, which means essentially just how much will they raise the insulin levels), with one omission: the Post Training Shake.
Right here the carbs want to be high G.I., we’ll get into that in the next part.
Note: organic food is always best in general.

2. Supplements:
You’ll really want these: to recuperate, to super-compensate, for an optimized Hormone Response. If you wish to induce muscular hypertrophy in a natural way this is just plain essential.

First we increase human growth hormone
• BCAA’s Powder
ten g AM, 10-40 g through the exercise session.
• L-Glutamine
five g Am&PM, 10-20 gram Post Workout
• Glycene
five gram AM and working up to twenty gram by means of five gram steps in the Post Exercise protein shake
• Zinc
three x 15 mg p.d.
• Magnesium Citrate or Aspartate
1000 mg daily at least, fifty percent in the PWO (Post Training Shake)

Now we assist restoration, raise the metabolism, increase anabolism and strength
• Vitamin D3
five thousand IU daily
• Iodine
Lugol’s 5%, 6-10 Drops in some water, specifically AM
• Oil of Rosemary
1-3 drops underneath the tongue, 1-2 a day, early rather than later.
• Omega 3
three x 5-15 g p.d.
• Whey Protein Isolate
20 g inside the PWO
• Carbo Powder
30-40 g in the PWO
• Creatine monohydrate
5 day loading stage of 4 x 5 g p.d., then two x 5 g p.d.: five gram before and following exercise sessions.
• Beta Alanine
Take with the creatine monohydrate, non-training days roughly 4 gram in the AM, exercising days up to 7.5 g throughout the workout.
Beta Alanine makes creatine more effective, in other words the 2 collaborate closely to create an EXTREMELY complete double whammy!

We boost free testosterone, reduce conversion to estrogen as well as protect the prostate
• Turnera Diffusa
5 g 3 times p.d.
• Saw Palmetto Extract
Saw Palmetto Berry Extract Pills, take three caps x 2-3 p.d.

3.Training:
Upper Body ( Mondays and Fridays)
A1: Close Grip Pull-Ups, 3×8-10rm, 3010, 10s. pause
A2: Incline Dumbbell-Press, 3×8-10rm, 3010, 10s.
A3: Standing Barbell-Rows, 3×8-10rm, 3010, 10s.
A4: Chest-Dips, 3×8-10rm, 3010, 10s.
A5: Seated Cable-Rows, 3×8-10rm, 3010,1 0s.
A6: Decline BaB-Press*, 3×8-10rm, 3010, 10s.
A7: Front-Levers**, 3×8-10rm, 3010, 10s.
A8: Dumbbell Flat-Press, 3×8-10rm, 3010, 10s.
A9: EZ-Pull-Overs, 3×8-10rm, 3010, 10s.
A10: Unrolling Dumbbell-Flys***, 3×8-10rm, 3010, 180s. Rest Interval

B: Muscle Snatch, 3×8-10rm, 3010, 90s. rest
*Arms Parallel Grip, usually some 35 cm wide (your own accurate shoulder width)
**This is basically a standing Pullover, completed with a Triceps bar on a high pulley. You are taking a split stance, bend your upper body to some 45°, and do a fairly straight arm pullover motion. The point is that the strength curve changes, thus it’s a completely different exercise to for example the lying EZ Bar pullover. Also you enhance the range of motion here.
***The arms ar almost completely straight, the weights are high, on eye level. You remain on that plane when doing the move, for max stretch. The hands are pronated, yet in the bottom position you supinate, start the concentric (positive) phase, and “unroll” back to pronated (palms facing away from you).

Lower Body (Tuesdays and Fridays)
A1: Full Squats, 3×8-10rm, 3010, 10s. pause
A2: Leg Curls, 3×6-8rm, 3010, 10s. pause
A3: Split Squats, 3×8-10rm, 3010, 10s. pause
A4: Eccentric Back Extensions, 3×8-10rm, 3010, 180s. rest

Follow this program and you can be sure of increased muscular hypertrophy!

P.S.
Disclaimer: you know I’m not a M . d ., and you need to talk to your heath care treatment specialist before starting any exercise program, or before you take anything.

Tags: muscular hypertrophy