Strength and Muscle Growth: A Bodybuilding Guide

Developing stronger muscles is essential for developing bigger muscles. Strength increase is a positive change that facilitates muscle growth and change. A maintenance level of calories frustrates muscle growth because the body requires extra nutritional, caloric building blocks to build new mass.

To serve the needs of muscle growth, one must consume nutrients and calories above the daily maintenance level for a positive calorie balance in an intelligent manner. Claims that the body can 'steal' calories from fat for muscle growth are scrutinized, especially considering the context of steroid use.

To gain muscle while minimizing fat, keep a 5-day food diary to determine your average daily calorie intake and maintenance level, then eat 300 to 500 calories above it. Those who do not gain weight may need to increase their calorie intake. Calorie increases should conform roughly with the 60/25/15 ratio and emphasis on protein.

Monitor strength increases as an indicator of growth stimulation. If weight gain slows, increase calorie intake by another 300-500. Focus on gaining muscle over fat for a defined appearance. As muscle mass grows, the maintenance calorie level also rises.