Indifference curve

You've been exercising for a bit, lifting weights and maybe some other muscle building exercise, but how can you put on that muscle faster? And maximize your strength gains?

One of the best ways to get the rest your muscles need is by sleeping. A full nights sleep will do more for you than just let your muscles recover and grow. You'll find that you're more alert, energized and happy after a solid night of sleep. The number of hours each of us need varies but you should aim for a good eight hours each night and then adjust from there.

In fact, while the many-small-meals-a-day approach is still very popular - many bodybuilders today are exploring a dieting system along opposite lines, nicknamed intermittent fasting. I'll explore this system in one of my next articles.

Carbohydrates are equally important as protein is to a muscle building program. You just can't do with out it. Not only does it help you add more mass, it is needed to help fuel your muscles through your grueling work outs for added sustained energy. You won't be able to lift hard and intense with out any energy, it just won't happen.

Basically, almost all white meat (chicken and fish) and egg whites. These are the most common sources of protein that people take daily, although there are easily hundred more types of food that are high in protein. For an average skinny guy like me, chicken, fish and eggs will be good enough. If you're terribly into bodybuilding or don't like these kinds of food, protein supplements and powders might be more effective.

Getting adequate sleep is crucial in increasing muscle mass. If you fail to get enough rest, your body cannot afford to expend any energy to build muscle. Your muscles will recover from workouts more quickly and build new muscle tissue if you give them not only the proper nutrients, but plenty of rest as well. Eating shortly female muscle after weight training is thought to be critical in giving your body the fuel it needs to add muscle. You should eat and take vitamins and any supplements you may take within an hour of finishing your workout.

This is basically the plan that I myself currently use. It is composed of a twice-per-week rotation of a pressing day, leg day, and pulling day. To be clear, this means that you will be training six days in a row with one off-day.

Eat Whole Grains. Finally, you must know that if you eat whole grains you will have better chances developing your muscles and getting six pack abs. Supplement the whole grains with lots of vegetables and fruits. It is proven that dairy, lean meat are also great supplements.