I have studied muscle development for most of my life - 30 of my 52 years - and after all this time there are just a few things I can say with certainty: First, exercise stimulates muscle growth; Second, proper nutrition will make your efforts in the gym pay the greatest dividends and; Third, our most important muscle-developing agents are the insulin-like growth factors type 1 (IGF-1s). You’ll see these three points pounded over and over again in my posts and other publications. In fact, I am staking my scientific career on these three truths and yet another… The fourth I will tell you about one day just as soon as the initial studies become published. Stay tuned.
The first point is simply common sense, the second is also obvious enough, the third point, however, may come as a surprise to most of you. In my reading of popular fitness literature I have rarely seen this extremely important developmental agent “directly” mentioned, which is disturbing given its profound importance in muscle and bone development. On the other hand, nearly everyone who has ever picked up a beauty or fitness magazine has heard of Growth Hormone (GH) and the transformations it can bring about. Here’s the catch, GH’s muscle building and bone fortifying potentials are actually mediated by IGF-1, which is the true muscle-and bone-building agent. Quite frankly, to make the greatest gains in muscle mass you must first understand how to correctly combine exercise and nutrition to directly stimulate IGF-1 production - without GH as an intermediary… GH will still be there later on (mostly at night) to do what it does best, dissolve fat.