In posting this question, I am hoping to create a central repository for muscle building knowledge here at PaleoHacks. Let's discuss the best ways to build muscle as it pertains to diet, exercise, meal timeing, nutrient timing, cortisol regulation, testosterone boosting, growth hormone regulation, and anything else I might not be able to think of.
Also, the magnitude and duration of the post-prandial elevation of protein synthesis correlates well with the leucine/BCAA content of the meal and completeness of essential amino acids, respectively.
As for meal timing, consensus seems to be pre and peri-workout BCAA's with post workout protein and carbohydrate. Poliquin recomments .22 to .44 grams of BCAA's per kg of lean bodymass, Martin Berkhan recomments about 10 grams. Excellent presentation from Volek.
Alternate the classical strength protocols (5x5, 6x4, 8x3) with 'functional hypertrophy' ranges (4x8, 3x10-15).
Use assistance exercises when necessary, pay attention to structural balance. Read Eric Cressey & Gray Cook.
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But this way is for person who just want to manage his life making it healthy. Not for those who want to compete Arnold. For that purpose you have to use some other techniques like http://hyperfuel9x.us/As you know excess of everything is bad so be real and be healthy thats enough i think.