Fitness Tips

How to Grow Your Muscles?

Building Muscle on Keto with Intermittent Fasting

Keto and intermittent fasting can support muscle growth, but exercise is essential. Here's what you need to know:

  • Intensity Matters: Muscle growth depends on challenging workouts. Focus on pushing yourself to your limits.

  • Benefits of Fasting: Fasting boosts human growth hormone (HGH), aiding muscle growth and preservation. Minimize snacking to maximize HGH benefits.

  • The Keto Advantage: A well-formulated keto plan with intermittent fasting sets the stage for muscle building:

    • 2 meals a day

    • 50g carbs per day

    • 7-8 oz. protein per meal

    • Prioritize sleep

The Dorian Yates Approach (Advanced)

Inspired by 6-time Mr. Olympia Dorian Yates, this intense strategy can accelerate results:

  1. Warm-Up: Light sets prepare your muscles.

  2. Go All Out: One extremely hard set of 6-8 reps, then assisted reps to push beyond failure.

  3. Controlled Negatives: Focus on the eccentric (lengthening) phase of each exercise.

  4. Full Recovery: Work each muscle group once a week for optimal repair.

Important Notes:

  • Start Gradually: If you're new to this intensity, ease in and consider a trainer's guidance.

  • Recovery is Key: Intense workouts require ample rest for maximum muscle growth.

https://www.youtube.com/watch?v=5pjG98krPT4&t=216s

Last updated: Mar 12, 2024 19:26 PM