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By Sasa James

Do you sometimes feel your intensity and/or energy levels are going down? Your diet is good, you drink enough water, all other things seams to be perfect but for some reason you lack energy you had just recently. Symptoms of weakness and tiredness are very disturbing but worse of all, very much destructive for all building muscle mass attempts we may have. Good news here! Vitamin C is the answer. Muscle weakness is a common symptom of vitamin C deficiency.

Research showed valuable data. Functions of ascorbic acid indicate that any strength athlete needs to be consuming more than the RDA (recommended dietary allowance) because it has several functions that are important for building strength and muscle mass. Vitamin C is needed for maintaining the strength of tendons and ligaments but also it is essential for the adrenaline synthesis (the hormone crucial for intense training).

Physical training increases oxidative damage to cells in muscle tissue in our body. Vitamin C is an antioxidant that reduces the amount of oxidative damage caused by exercise. Proper amount of vitamin C ensures a lower release of cortisol. Why this cortisol thing is important? Being a catabolic hormone it does serve in other ways but its presence in the muscles promote excessive breakdown of muscle tissue. Therefore, lower secretion of this hormone should provide faster recovery and better performance. But here is a problem: vitamin C is not of the stable structure and it can not be stored it in our bodies. Therefore we need sufficient amounts of vitamin C everyday. You may know that RDA for vitamin C is 60mg/day. However, recent studies in people that are not athletes suggest that a good intake is more likely to be around 200mg/day.
And if you saw ours (or any other good) nutrition calculator you already know it is not too difficult to arrange. 8-ounce glass of orange juice will provide you with around 100mgs of vitamin C.

But it is very difficult to know the right amount your body will need. I must say it wouldn't hurt to supplement with an additional 250-500mgs a couple of times a day particularly if you are already feeling the "down phase" symptoms. I always take an extra 500mg dose with breakfast and before I train just to be sure. To conclude, vitamin C isn't advertised and glorified as so many "big" supplement labels. But despite that, it so important for building new muscle tissue. Fresh sources of the vitamin C like orange juice or lemonade are best in the sense. Adding extra vitamin C by supplementing your diet for most of us is necessary.

You can build up Massive and Strong Body fast, without risking your health. Sasa's advices saved time, money and good health to many Athletes. His dedication, profound experience and personal example are causing the difference. Feel free to visit his web page , claim your Free e-Book's and Video's and learn more on Fast Massive Muscle Building.

Article Source: http://EzineArticles.com/?expert=Sasa_James

Labels: Gains, Increase, Mass, Muscle, Vitamin

By Chris Taeni

How Do You Build Muscle?

Muscle is a fabric in the human body which allows the body to hold itself together and move in many different ways. When forces are 'put through' muscle fibres the muscles are thought to suffer micro-tears (a precursor to DOMS) which causes the muscle tissue to break after which the body then repairs the muscle with some extra re-enforcements ready to handle the next load. This process is known as hypertrophy and if it is repeated over several weeks, the muscle will begin to grow larger to handle the ever-increasing demands it is facing.

The only way to build muscle quickly is to bring the muscle to fatigue and then to allow adequate rest and recovery for the muscle to repair itself.

What Are The Best Exercises To Build Muscle?

Building muscle can be achieved with just about any exercise imaginable. The 'best' exercise is simply an exercise that works, which can be easily performed and which does not place the body at risk of injury. Many exercises which are commonly performed at the gym are in fact quite hazerdous, a lot of them are unnecessary and many of them can cause muscle impingement.

The most effective and efficient exercises you can do to build muscle are functional exercises.

Functional exercises are exercises that compliment the human body's natural form and ability. These include exercises such as the simple push exercises, squat-type exercises and pull exercises. What makes them the best exercises? Your body was designed to move in certain ways to handle the challenges of everyday life. Functional exercises utilize the body's natural design to enhance the quality of your workout. Not only this, but functional exercises are just as good, if not better than non-functional ones. This is because it is possible to fatigue many different muscles through repeating one simple exercise, giving you an effective and efficient workout so you don't have to spend hours at the gym. A complete strength training session should only take 10 - 15 minutes (excluding warmup and warm-down).

This way you can achieve maximum benefit with minimum time.

Do I Have To Warm Up And Warm Down When Lifting Weights?

It is extremely important to make sure you warm up before lifting weights with 5 - 10 minutes of medium intensity cardio exercise. It is also important to do a warmup set of weight, approximately half of your maximum weight and half the reps. Warming down is also very important. Usually a 15 - 30 minute stretch is adequate to clear the lactic acid build up in the blood.

The 3 Steps To Building Muscle Fast