Three conditions must be met in order to establish the best metabolic conditions for muscle anabolism: 1) an exercise stimulus is required to incite muscle’s biosynthetic machinery into action; 2) proper nutrition is needed to provide the proper substrates for growth and; 3) adequate rest is required so that muscle’s biosynthetic machinery can work at optimal efficiency.

1. Exercise

Taxing our muscles with exercise makes them adapt to the new load being placed upon them with the production of new proteins, aka protein synthesis. In practical terms our muscles grow in response to training because they acquire more contractile, structural and metabolic proteins. The increased contractile proteins allow us to generate more force. The added structural proteins allow our muscles to withstand the greater forces being generated. The metabolic proteins make our use of energy substrates more efficient during exercise. Therefore, exercise stimulates protein synthesis, which is at the crux of muscle anabolism.

As far as the correct set of exercises to perform to optimally stimulate muscle growth, however, I am not the ideal person to consult. The person to contact with questions concerning the proper way to exercise in order to gain muscle mass is Anthony Ellis, a good friend of mine and someone whom I first got to know through his muscle gaining program. I believe in Anthony’s methods and his integrity. Believe me, there are loads of muscle gaining “gurus” out there, who principally rely on hype to get you hooked into joining their programs and then you are left hanging… Anthony is not of this class, his is the only program I endorse. Independently of my endorsement, the fact that Anthony now has over 70,000 clients in 122 countries, indicates that he must be doing something right!

Anthony has now kindly offered to give my newsletter subscribers a special discount for joining his program. This is an exclusive offer that you will find nowhere else. Anthony is offering my subscribes a $90 discount (!!!!) on a lifetime membership to his mass gaining system.

This offer is for a limited time, however, and is valid from the 2nd of October until the 4th of October (2008, of course) - three days only.

Here is what you need to do to cash in on this special discount:

First, subscribe to my newsletter at the following link: http://www.creatinemonohydrate.net/newsletter.html

Second, click this link: http://www.massology.com/special/idevaffiliate.php?id=103

You must do this second step in order to become electronically “flagged” as one of my subscribers. This way you will get your discount, otherwise you will pay regular price. This link will also explain to you the specifics about Anthony’s program. Become informed before you buy…

Third, when (and if) you are ready to sign up for Anthony’s program at the special discount price you MUST purchase the package between 2nd and 4th of October using the link below:

http://www.mcssl.com/SecureCart/SecureCart.aspx?mid=D6B2773C-7DA2-4C82-8EAE-3798D2B075A6&pid=10203a20a76ea4baa7d576094a6e8327

Again, this offer is only valid between the 2nd and 4th of October.

Lastly, when you sign up please give my regards to Anthony!

2. Nutrition

The way that certain nutrients (amino acids, glucose and creatine) get into cells is with the assistance of insulin. Insulin activates the cell’s transport mechanisms to take up these nutrients from their surroundings.

Insulin Release Mechanisms

Insulin is a very important anabolic hormone that works at the level of nutrient acquisition. Insulin’s physiological impact is regulated in two principal manners, the ease at which it is released into the pancreas from the blood stream and changes in cellular responsiveness to insulin once released.

Insulin is a very important anabolic hormone that works at the level of nutrient acquisition. Insulin’s physiological impact is regulated in two principal manners, the ease at which it is released into the pancreas from the blood stream and changes in cellular responsiveness to insulin once released.

Release Via Meals

Insulin is typically released in response to a meal and in this manner serves to remove nutrients from the blood stream once they are available. Carbohydrates that are easily broken down into simple sugars such as glucose provoke a large surge of insulin being released from the pancreas into the blood stream.

Increased Insulin-Sensitivity in Response to Exercise

Muscle cells become hypersensitive to insulin immediately after exercise. That is, a little bit of insulin goes a long way after exercise.

An athlete would be foolish not to take full advantage of this second scenario by consuming a meal rich in amino acids, creatine and easily assimilated carbohydrates after exercise. In essence, this combination of nutrients will stimulate insulin release as well as provide materials for insulin-mediated uptake at a time when muscle is most receptive to the effects of insulin.

Consuming such a meal after exercise will also maximize muscular anabolics by providing the basic substrates (amino acids) for muscles to rebuild and surpass previous levels as well as maximally replenish its creatine and glycogen reserves.

The exact ratio and composition of this meal is detailed in my creatine guide: http://www.creatinemonohydrate.net/creatineguide

3. Rest

How to use recovery time for your greatest anabolic benefit will be the topic of my next post. Stay tuned…