A Quick Guide to Taking your Muscle Building Game to the Next Level


Let’s face it; building great muscle is never an easy walk in the park. You need to put in the hard work, stay on top of your nutrition, and have a few tricks up your sleeve. But, what happens when you plateau?


Here are a few tricks on how to burst through your plateau, and build optimal muscle.

Training Tips: Volume vs. Intensity

When it comes to building ultimate muscle, there’s no room for error. However, you need to know which mode of training, volume or intensity, will deliver massive results. While doing more reps and sets will build your muscle, they are bad news if you want to wriggle yourself out of a plateau.  Ideally, you want training routine that combines both intensity and volume.

Ultimate Muscle Building Nutrition Tips

Your workout intensity should grow in tandem without nutrition. After all, you need enough fuel to take on increased muscle mass. Here some nutrition tips to keep abreast:

Calories: set your calorie intake to 14x, 16x or 18x your bodyweight in pounds if you live a sedentary, moderately active or laboring lifestyle respectively. Do you think – how much weight can a trampoline hold.

Proteins: anchor your diet around protein intake, which is recommended for muscle building at around 0.7-0.8 grams per pound of your weight. Quality proteins include lean meats, whey protein, fish, tofu, and eggs, just to name a few.

Fats: you need fat intake at no less than o.3g per pound of your weight. You can eat more depending on your daily energy levels and workout intensity. Fatty fish, nuts, healthy oils (olive oil), and trail mix are great sources of healthy fats.

Carbs: despite all the fuss, carbs will keep you revving at optimal performance in the gym. So, load up on enough fiber-rich carbs like oats, fresh fruit, veggies, brown rice, potatoes, beans, and dried fruit to fill the calorie gap left by other micronutrients.

Supplementing for Optimal Muscle Gain

Pre-workout supplements can make a huge difference when it comes to building next-level muscle. However, not all supplements are created equal. That’s where Betancourt pre workout supplements outshine the sea of competition. It’s jam-packed with scientifically proven ingredients that include:

Caffeine, a great stimulant that keeps your mind and body energized and focused on the workouts. It’s also amazing for energy/endurance

Taurine: this is part of Betancourt pre workout blend for mental strength and endurance

Beta-Alanine: a recent study has shown that BAA found aplenty in Betancourt pre workout supplement can not only spruce up endurance but also keeps fatigue at bay for the ultimate hardcore training.

Dr. Estee Williams is a board-certified medical, cosmetic, and surgical dermatologist, as well as an assistant clinical professor in dermatology at Mount Sinai Medical Center. She treats adult and pediatric patients and has a focus on the interplay between hormones and the skin.