The 8 Pillars of Mass Gain - Part 2
Pillar 2 - Square One
With breakfast take....
Multivitamin/Mineral
With all the other supplements out there it's easy to overlook the humble multivitamin, but to do so is a crime against size. Providing these nutrients to your body at the beginning of the day supports muscle growth, aids metabolism, enhances immunity and regulates every other physiological system in the body. It's critical that you take it with a meal because most multivitamins/minerals are absorbed best with food.
Vitamin D
You'll also want to stock up on extra vitamin D since it has been shown to be important for muscle strength and for boosting testosterone levels.
Pillar 3 - Lube the Chassis
About one hour pre-workout, take....
Nitric Oxide Booster
Taking a nitric oxide (NO) booster at this time maximises blood flow to your muscles during exercise, thus increasing the amount of nutrients, oxygen and anabolic hormones they receive. NO will also kick up your energy levels, and enhance post-workout muscle recovery and growth. You'll get a better pump, too.
Caffeine
Many NO boosters have caffeine added to the mix, but if you use one that doesn't, make sure to include this stimulant. Caffeine increases immediate strength and blunts muscle pain during exercise so you can train longer and harder to further stimulate growth.
Pillar 4 - Rev the Engine
Within 30 minutes pre-workout, take...
Whey Protein
Drinking a fast-digesting whey shake before you go to the gym helps prevent muscle breakdown during your workout and boost protein synthesis immediately afterwards. The peptides in whey will also widen your blood vessels.
Creatine Beta-Alanine
Creatine and beta-alanine give you all the energy you need to hit the weights with controlled fury. In other words, this combo will help you get more reps per set, which is key to stimulating hypertrophy.
Carnitine
Although you've prepped your body for increased blood flow with an NO booster, taking carnitine is another effective way to ensure your muscles are adequately fed.
BCAAs
These aminos not only provide your muscles with more energy but also stall fatigue by tricking the brain into thinking you're still fresh and strong. Plus, they blunt the catabolic hormone cortisol, which could increase muscle breakdown, and limit both testosterone production and function.
Slow-Digesting Carbs
Get them from fruit or whole grains. This will serve as a kind of conductor by keeping your insulin levels low and steady, which directs your body to burn fat, not muscle. They also provide adequate energy for the work ahead.
Emergency!
The post workout window is the most crucial feeding of the day. Not only are your muscles in dire need of fuel, but they have a higher capacity to absorb nutrients such as amino acids, beta-alanine, carnitine, creatine, glucose and protein after training. We recommend that your bring a shaker bottle and a blend of the supplements you need so you don't miss this important window of time in which your body is primed to grow.
Stay tuned for Part 3, which features the final 4 pillars for the effective mass gain.
