Welcome to my latest blog post where we’ll be discussing a topic that’s important to many of us – how to grow muscle. In this post, we’ll be delving into the insights of Dr. Berg, a renowned figure in the fitness industry as he shares his expert tips on this topic. Are you ready to learn how to effectively gain lean muscle mass? Keep reading and find out more.
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In this week’s What the Fitness, we discuss a recent video from Dr. Eric Berg, a chiropractor who has never met a topic that he wasn’t ready to give his uninformed opinion on. In this video he talks about ‘How to Grow Your Muscles.’ In it he makes various claims, the vast majority of which are unsupported by data. In the video I cite various references to debunk his claims that you can review below:
Growth Hormone: Great Expectations (Article on biolayne): [https://www.biolayne.com/articles/supplementation/growth-hormone-great-expectations/](https://www.biolayne.com/articles/supplementation/growth-hormone-great-expectations/)
GH does not increase skeletal muscle hypertrophy
Muscle Damage is NOT required for muscle growth
Volume Load is the Main Determinant of Hypertrophy
Greater lean body mass loss with intermittent fasting compared to non-IF
Protein distribution is important for optimizing muscle mass
Ketogenic Diet Impairs Muscle Building
Fast Eccentrics Create MORE Damage than Slow Eccentrics
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How to Grow Muscle – A Comprehensive Guide from Dr. Berg – What the Fitness Ep. 39
Building muscle mass is not just about lifting heavy weights at the gym. It requires strategic planning, proper nutrition, and consistency. In this article, we will take a closer look at the muscle growth process according to Dr. Berg – one of the most renowned fitness experts of our time. Dr. Berg is a certified chiropractor, and nutritionist who has been helping people achieve their fitness goals for decades. In this article, we will delve deep into Dr. Berg’s insights on muscle growth and explore his tips and tricks to achieve a healthy and sculpted physique.
What is the Muscle Growth Process?
In Dr. Berg’s opinion, muscle growth is a complex process that involves three key factors:
1. Mechanical Tension
This is the process of adding weight to your muscles, which creates resistance and increases tension. When your muscles are subjected to this tension, it creates a stimulus for growth.
2. Metabolic Stress
Metabolic stress is created when your muscles undergo a high volume of work, such as performing multiple sets and reps. This causes muscle fibers to tear down and rebuild, which contributes to muscle growth.
3. Muscle Damage
When you lift weights, it creates tiny tears in your muscles. These tears are repaired via muscle protein synthesis, which results in muscle growth.
To achieve optimal muscle growth, Dr. Berg suggests focusing on all three factors during your workouts. He advises to work on lifting heavy weights with proper form and performing multiple sets and reps to create sufficient metabolic stress.
The Importance of Proper Nutrition
Dr. Berg highlights the importance of proper nutrition in achieving muscle growth. According to him, the quality and quantity of food you eat are crucial factors in the muscle-building process. He recommends a diet that is high in protein, healthy fats, and complex carbs.
Protein is an essential nutrient for muscle growth. Dr. Berg recommends consuming at least one gram of protein per pound of body weight each day. This can be achieved by eating protein-rich foods such as chicken breast, fish, turkey, beef, legumes, and Greek yogurt.
2. Healthy Fats
Healthy fats, such as those found in nuts, avocados, and olive oil, are essential for muscle growth. They help to keep your hormones balanced, which plays a vital role in muscle recovery.
3. Complex Carbs
Complex carbs, such as sweet potatoes, brown rice, and quinoa, provide the necessary energy for your workouts. They also help to replenish glycogen stores in your muscles to aid in recovery and growth.
Consistency is Key
One common misconception about building muscle is that it can happen overnight. In reality, muscle growth takes time, effort, and patience. Dr. Berg stresses the importance of consistency in achieving your fitness goals.
1. Regular Workouts
Regular workouts are crucial for muscle growth. Dr. Berg suggests lifting weights at least three times a week and performing exercises that target all the major muscle groups.
2. Rest and Recovery
Rest and recovery are essential for muscle growth. Dr. Berg recommends getting eight hours of sleep each night, as this is when your body does most of its repairing and rebuilding.
Building muscle is not an overnight process. It takes time to see progress. Dr. Berg advises to track your progress and celebrate small wins along the way.
Building muscle requires a structured approach that includes proper nutrition, regular exercise, and adequate rest and recovery. Dr. Berg’s insights provide a roadmap for achieving your fitness goals while avoiding plateaus and injuries. Be consistent, patient, and committed to following Dr. Berg’s tips and watch your muscles grow and strengthen!
How long does it take to build muscle?
Answer: It depends on several factors, such as your age, gender, fitness level, and genetics. On average, it can take anywhere from three to six months to see noticeable results.
Can I build muscle without lifting weights?
Answer: Yes, you can build muscle with bodyweight exercises such as push-ups, squats, and lunges. However, lifting weights creates more mechanical tension, which leads to greater muscle growth.
Is cardio necessary for muscle growth?
Answer: While cardio can help you burn fat and increase endurance, it is not necessary for muscle growth. In fact, excessive cardio can interfere with muscle growth by reducing recovery time.
Can I build muscle with a vegan or vegetarian diet?
Answer: Absolutely. You can get enough protein from plant-based sources such as tofu, quinoa, and lentils. However, you may need to consume larger quantities to meet your protein needs.
What is the best time to take protein supplements?
Answer: The best time to take protein supplements is within 30 minutes after your workout as this is when your muscles are most receptive to nutrients.