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Bodybuilding Training: Volume, Load and Density

The proverbial question: what's the fastest way to gain muscle? That question can be answered in a number of ways, but the best way (not the easiest!) is going to be discussed in this article.

Training techniques: It is very important indeed to train the larger muscle groups in order to create a highly anabolic environment inside the body. It is essential that these larger muscles; mainly the muscles of the thigh, hip and lower back, are both trained and stimulated to grow because that they are needed for the squat, dead lift and even leg-pressing.

Why? Since these muscles comprise such a large amount of the total muscle mass on the human body, any training stress of sufficient intensity to cause these muscles to grow will also place great stress on the body overall.

These muscles are an integral part of the physiology and mechanisms of your entire body, i.e. they do not work on their own, and the ENTIRE body is placed under stress and the need for growth and recuperation is generated; for example, you need the digestion in your stomach to supply your muscles with nutrients, and there will be a greater demand for nutrients from very large growing muscles, and so your stomach, for example, could well adapt and become more efficient at digesting food, i.e. the entire body adapts including the muscles. The effects of training ARE that far-reaching.

The stress thus placed on your body is obviously greatest from expending enough time and intensity training the largest muscles of your body. This creates a highly anabolic environment in the entire body, due to the need created in the body for extensive growth and repair of muscle tissue, which will translate into greater gains from the training of your smaller muscle groups, since the body works as a whole, and not in separate, isolated parts.

The Importance of Protein and Water is significant in order for your body to adapt to training stress and it is vital that you are ingesting enough protein and carbohydrate, and as I mentioned previously most people find that a high protein diet, with lower relative carbohydrate levels, is better for them: this is something that you have to experiment with for yourself.

Water is an extremely important part of the diet while training, so much so you can't really get enough of it and protein is just the same. These nutrients are vital in muscle formation as muscle cells consist of 70% water and the rest is virtually protein. Large quantities of water also help to get rid of waste products which relieve the kidneys of any stress.

You should also supplement your diet with additional L-glutamine as it is the most active amino acid in muscle tissue. Both vitamins and amino acids are helped on to their destination with the intake of abundant water allowing them to optimise the tissues healthy state, vital in achieving large muscle gains. It goes without saying that the insufficient intake of water would lead to a negative effect in muscle growth.

A good multi-vitamin and mineral supplement and it's importance must not be overlooked either, muscle growth will be optimal unless all necessary growth factors are present in the body, including vitamins and minerals, as well as the necessary amino acids present in dietary protein, and other dietary constituents.

With and Without Steroids? I have always made it quite clear that maximum gains should primarily be achieved through natural training before starting out with steroids...this could mean as many as 8 to 10 years without Anabolic drugs.

When steroids are used and the body is already very fit from years of training in the gym, then the steroids have a much greater and more beneficial effect than they would have on a previously untrained body, and this is due to the difference in initial fitness between the two: the fitter and stronger the body is to begin with, then the better it can use the steroids and other anabolic drugs that may be used.