The sound of steel plates clanging, hoisting weights equivalent to that of a Toyota, blurting out screams of agony as your training partner hollers, c’mon, one more rep.
Building strength and muscular development, beefing it up to the point that your arms are ready to explode right out of your shirt sleeves.
Does this sound familiar? Gym life at times doesn’t seem compatible for those who are faint at heart, but yet is addicting to those who live for seeing just the smallest increment added to their arms, chest or legs.
Muscular development is something that many have had the burning desire to achieve and have worked long and hard hours to achieve, and many people haven’t made the results that they had hoped for.
Some people have relied on the use of illegal substances such as steroids to achieve the results that they have longed for. Is it possible to increase your muscular development eating regular food?
Do you need supplementation along with a healthy balanced diet to build muscle? Or can you build muscle without it? Today we are going to cover 4 points that will hopefully clear up any questions that you may have been wondering but we’re afraid to ask.
Can you build muscle on a typical diet?
The age-old question, can you build muscle just eating a typical diet of fruits, vegetables and your choice of protein whether it be beef, chicken or fish, or eating other healthy protein-packed foods such as cottage cheese, Greek yogurt or a variety of other healthy protein filled foods.
Can loading up your plate full of colorful vibrant nutritious foods give you all the essential vitamins and minerals and they need to build muscle? Or do you need other sources such as supplementation products or illegal steroids in order to build a vast amount of muscularity on your frame?
All of these healthy and nutritious foods come packed with the vitamins and minerals that you need to build muscle, but often times the food that we buy in the store might be lacking in nutrition value, as well many times it can be difficult to take in enough nutrition just through eating many of the common foods that you buy at the supermarket.
For example a bodybuilder with a large frame that would need to take in a substantial amount of carbohydrates, protein and overall calories would need to take in a large amount of food in order to support his frame and build muscle, but what if this same bodybuilder as a slow metabolism and he has a harder time burning off the excess calories without it turning to fat.
With proper exercise, a person can increase their metabolic rate which will in turn help with burning excess calories, but this isn’t necessarily always an easy situation for many people, sometimes it is more economical for a person taking in a higher amount of calories to support their frame and their workout load through supplementing their normal diet with products that can help with boosting their metabolism.
Do you really need illegal drugs to build muscle?
The sport of bodybuilding as well as many other sports these days have become so saturated with the use of steroids, and many of these Sports athletes are actually getting away with using these which makes it unfair for the competing athlete that is all natural.
Steroids are giving athletes the competitive edge, but it is not from their own ability that they have achieved such talent in their given sport, not to take anything away from the users of these steroids, because there’s no doubt they still work very hard for what they have achieved. But do you think that these athletes obtaining an edge from the use of illegal drugs is fair for the other athletes?
It is true that when bodybuilders and other sports athletes use these illegal drugs, they are obtaining much more substantial results from the use of these steroids than they would be if they had never used them. From the use of steroids, they are developing muscle size, strength and speed at a much faster rate than the athlete that has never used steroids.
Personally I feel that there would be a lot more pride for what one has achieved in their given sport if they had obtained the results that they work hard for through the process of natural muscular development, that is through training hard, eating a proper diet and being a little more patient through obtaining their results through a natural process.
Exercise and weight training are supposed to be about living a healthy lifestyle and feeling good about oneself, after all, I’m sure that’s the way it was meant to be when it first started out. But since people have become selfish through obtaining bigger and better results at faster speeds so that they can be better than the next guy made it more of a liars sport in my eyes.
There are far too many professional bodybuilders and sports athletes that have died prematurely due to the excessive use of anabolic steroids all in the name of being better than the next guy. Don’t you think it’s about time for a change? The sport would have a lot better reputation if there was no need for drug testing because the athletes would have never went down that path in the first place, what do you think?
Can you build muscle at 50?
Many people believe that you can’t build muscle at a certain age, and that typically lies around the age 40 because our metabolisms start to slow down and this makes it difficult to build muscle or lose weight.
Whether you are 40, 50 years old or older, it is still 100% possible to regain muscle that you have lost. If you have built up a certain amount of muscle mass in the past and have laid off from working out for a long enough time that you have begun to lose some muscle mass, it is easy enough to get that muscle back provided you train hard and take in enough of the proper ingredients like lean protein, fresh carbohydrates, vitamins and minerals.
Now that I have covered a little on the fact that you can regain lost muscle at a certain age, what about building new muscle? Say for example if you are 40 years old, you have been training for several years and if you have found yourself built up to a certain point but you feel that you could get bigger. If you wanted to add, say an extra half an inch of muscle to your arms over the next year, would this forty-year-old man still be able to do so?
The fact is that once a person reaches around the age of 40 their testosterone starts slow and their metabolism has a difficult time generating the capacity to develop muscle or lose weight like they were able to do back in their twenties and earlier 30s.
Even though once a person reaches a certain age and it gets difficult to build muscle or lose weight because of your testosterone and metabolism, you can still achieve more muscle, it just takes more effort to muster in order to accomplish this goal and it may take more time, but it still requires the same dedicated hard work in the gym and the same basic principles to follow with a healthy diet.
The importance of following a healthy high protein diet with supplementation
You can spend many years training and eating the right diet, but if you are not taking in the right portions of food, it will be difficult to sustain the amount of calories it takes to build up muscle, or the lack of calories it may take to lose body fat.
This can be a challenge for many people when they are on the go between school and work, keeping up with taking in the right combination of ingredients in their diet and the right quantities so that they can see beneficial results. This is one of the major reasons why many people take supplementation is because it can be difficult to take in the right nutrients through your general food sources alone.
Many people also find it necessary to take in a supplement along with their regular diet because taking in a form of supplementation can help give their health a boost and may also help with preventing or warding off diseases.
Another scenario that I have found myself in often is if I don’t have a supplementation to back up my workouts, I have a tendency to slack off on my weight training. Sometimes it can be a funny thing how our mind works in that way, but having that added boost of nutrients or protein in supplementation form to back up our workout can help with giving us the motivation to even get a workout in, in the first place.
There should be a general rule to follow on how much protein a person should take in, in order to obtain muscle mass. You will find different theories on this among different people, some people believe it is necessary to only take in .08 grams of protein per pound of body weight while others feel it is necessary to take in one gram of protein per pound of body weight.
Yet, some people follow other theories on the importance of really boosting the protein levels up in their diet in order to build muscle. Many people feel that it is necessary to take in as much as 1.5 to 2 grams of protein per pound of body weight. If you take in too much protein, is your body using all of it, or is a portion of it just going to waste?
This basically comes down to your training volume. Naturally if you are a 250 lb bodybuilder and you spend three hours in the gym per day training, you will naturally need more protein per pound of body weight than a 150 pound bodybuilder who only spends 1 hour a day in the gym.
Much of this can also come down to our genetics and how well our bodies adapt to adding muscle. A person with an ectomorphic body type will naturally need more overall food and protein than someone with an endomorph body type.
From what we have covered today, you should understand the importance of eating a healthy diet and taking in an adequate amount of overall calories for building muscle while making these calories the sustainable kind of nutrition that your muscles require to grow.
Do you need illegal drugs to build muscle? It’s highly unlikely that you will get as big as Ronnie Coleman or Sergio Olivia without the use of anabolic steroids, but there are plenty of bodybuilders that have achieved some pretty good muscular development without the use of steroids.
And the point is, they’re still alive and healthy.
For further reading, you can check out one of my product reviews on supplementation by following this link.
If you have any questions or comments, don’t be afraid to leave a comment in the box below and I will get back to you as soon as possible.