muscle gain articles

Increase your lean body mass safely and efficiently with advice from dotFIT experts. expand_more
By dotFIT experts
on May 05, 2010
No one has ever maximized their body’s natural muscle growth or strength potential. The proof is in the fact that we keep discovering more ways to stimulate skeletal muscle strength and growth thus creating bigger, stronger and faster athletes. More...
By Registered Dietitian & dotFIT Experts
on August 22, 2009
Gaining weight, with a primary focus on building muscle, requires a daily calorie surplus More...
By Registered Dietitian
on October 09, 2008
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...
By dotFIT experts
on October 06, 2008
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...
By dotFIT experts
on October 10, 2008
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...
If you diligently follow the recommendations outlined in this article, you will be amazed at the pace at which your body increases muscle size and strength. If you have been at a plateau and thought adding muscle was no longer possible, then rejoice in the knowledge that you have an arsenal of weapons at your disposal that can allow you to naturally maximize your muscle building physiology. More...
By Dr. Stephen Kraus, Ph.D.
on October 07, 2008
Visualization, which is also called “imagery rehearsal” and “mental practice,” offers many benefits. Thinking about an event can make success seem more possible as you begin to construct mental scenarios of how it might occur and how you might make it happen. More...
By Steve Jordan, NASM-CPT, PES
on October 04, 2008
Negative self-talk is a destructive habit that forms an essential defense mechanism that we often develop to protect ourselves. Here you’ll learn why negative self-talk can keep you from getting the results you want in your fitness programs. More...
By dotFIT experts
on November 18, 2008
Here is a menu and eating instructions specifically designed to help you reach your weight gain goals while maximizing performance. More...
By dotFIT experts
on February 17, 2009
Consistency and reliability are the keys to making measurement results as accurate as possible. To help ensure this you were given a “checklist” when you first designed your dotFIT Me Program. More...
By Registered Dietitian
on August 07, 2009
In adults, muscle growth, or hypertrophy, is initiated by appropriate training and will manifest with proper rest and nutrition. More...
By Registered Dietitian
on August 07, 2009
Protein powders such as whey have their place and purpose, but they are not a required part of a healthy lifestyle or all training and nutrition programs. More...
Most athletes want to reach their full potential in height, bone, and ligament and tendon strength. Believe it or not, many people can still increase in height into their early 20s. And everyone can continue to increase bone, tendon and ligament strength well past their 20s. More...

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