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Muscular Hypertrophy for Lean Muscle Mass 

1. Diet:

We’ll keep this super easy, merely try to eat a little something with healthy protein inside it (what ever: aminos, eggs, shake, cottage type cheese, cheeses, natural yogurt, fish …) about every Three hours, don’t concern yourself with calories, merely look at the mirror and ensure you don’t lose sight of them Stomach muscles! Carbohydrates are recommended, but the majority all must be low G.I. (Cruciferous Veggies, whole grain spelt, barley and oat meal, fresh fruit like grapefruits and apples, other veggies, and so on.). Carbohydrates are recommended if your aim is muscle size gain.

They ought to be mainly lower G.I. (glycemic Index, this means essentially how much can they raise the levels of insulin), with one exception: the Post Exercise Shake. In this case the carbohydrates WANNA be high G.I., we’ll get into that next segment. Note: organic and natural foods are best as a general rule.

2. Nutritional supplements: You’ll need this: to recuperate, to super-compensate, for an optimized Hormonal Response. If you want to produce muscle hypertrophy naturally this is plain necessary. First we enhance Growth hormone (human growth hormone)

•  BCAA’s Powder

ten g In the morning, 10-40 gram through the workout.

•  L-Glutamine

five gram Am&PM, 10-20 gram Post Training

•  Glycene

five g AM and working up to 20 gram by 5 gram steps in the Post Workout Shake

•  Zinc

three x 15 mg p.d.

•  Magnesium Citrate or Aspartate

a thousand milligrams each day minimum, fifty percent within the PWO (Post Workout Protein shake)

 

Right now we support recovery, raise the metabolism, increase anabolism and power

•  Vitamin D3

5000 IU per day

•  Iodine

Lugol’s 5%, 6-10 Drops in some drinking water, especially In the morning

•  Oil of Rosemary

1-3 drops underneath the tongue, 1-2 per day, early rather than later.

•  Omega-3

3 x 5-15 g p.d.

•  Whey Protein

twenty gram inside the PWO

•  Carbo Powder

30-40 g in the PWO

•  Creatine monohydrate

five day loading stage of four x five g p.d., then 2 x five gram p.d.: 5 g before and after workout routines.

•  Beta Alanine

Take together with the creatine, non-training days around four gram in the Morning, training days up to 7.five gram during the workout.

In very brief, Beta Alanine helps make creatine monohydrate much more efficient, in other words the 2 work hand in hand to create an EXTREMELY synergistic double whammy!

We enhance free testosterone, reduce conversion into estrogen as well as protect the prostate gland

•  Turnera Diffusa

five g 3 x p.d.

•  Saw Palmetto

Saw Palmetto Berry Extract Capsules, take 3 caps x 2-3 p.d.

3.Workout:

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.

B: Muscle Snatch, 3×8-10rm, 3010, 90s. rest

*Arms Parallel Grip, usually some thirty-five centimetres wide (your accurate shoulder width)

**This is essentially 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 perform a fairly straight arm pullover motion. I can agree that the strength curve changes, so it’s a totally different exercise to, say, the lying EZ Bar pullover. You also increase 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, begin the concentric (positive) stage, and “unroll” back again 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

P.S.

Disclaimer: you know I’m not a Doctor, and you should talk to your heath care treatment specialist prior to starting any workout program, or before taking anything.