Page 46 - The Skinny On Your Diet Plan

much about body composition, i.e., the ratio of lean mass (such as muscle

and bone) to fat mass.

Body composition is influenced by factors such as our:

• hormones (such as testosterone, estrogen, or growth hormone);

• exercise (e.g., how often, how intensely, how long, what type of
exercise, and so on);

• age;

• medication use;

• genetic predisposition; and, of course,

• macronutrient intake (especially protein)

The next step and second most important part of the pyramid is your

macronutrients.

Muscle growth seems to occur best when training with relatively higher volumes,
close to muscle fatigue, and with shorter rest periods between sets/reps.
1. When training, 6 – 12 repetitions per set is the optimal range for
muscle growth.
2. Train towards contraction failure.
3. Take relatively short rest periods — 30 – 90 seconds. Rest-pause
techniques can also be effective.
4. Perform 12 – 20 sets per muscle group. Supersets can help add
volume and improve efficiency.
5. Be consistent with training.
6. Consume enough energy (calories), with a minimum of 20 – 35% of
calories from protein.
7. Sleep 7 – 9 hours per night.