Page 10 - Phaseone
P. 10
M U S C L E B U I L D I N G
Strength Guidelines
o In order to build more strength/muscle, o Eat every 2-3 hours in order to stimulate muscle
increasing your carb intake in this period is protein synthesis: a very important process in
crucial. This will ensure that you always have muscle building! Effective amount: 20g of protein
available glycogen (your body's main energy o Keep your cardio to a minimum to be able to
storage) to complete your heavy lifts and put on as much muscle as possible
maintain a high performance level. Schedule (suggested 2 days of moderate intensity a week,
most no more than 30 minutes)
of your carbs around your training (pre & post o Rest is crucial in order to allow your body to 6
workout) recover optimally. Your body grows while it
o I suggest supplementing with creatine sleeps.
monohydrate: this helps you recover quicker, o Always work large muscle groups (legs, back)
increases endurance and strength. It is one of the first before small muscle groups (calves,
most studied and proven performance biceps)
enhancing supplement
P E R F O R M A N C E
