How to properly gain muscle mass
How to properly gain muscle mass
How to gain muscle mass ? No matter how many generations of bodybuilders and bodybuilders have tried to derive a universal formula for muscle development, it does not exist.
Genetics is a unique phenomenon and it is possible to achieve impressive results only by following its whims. Even professional athletes are forced to create an individual schedule of activities, exercise and diet. But fortunately there are principles that are mandatory for anyone who wants to gain physical strength and beauty.
In the days of the strongest and strongest men, the title of knight was given, which meant the ideal of a warrior. Surprisingly, this trend has continued to this day, and good health and physical strength are an indicator of the ideal of the man, the head of the family and the leader of each team. To develop an impressive mass and strength, one will have to sacrifice free time in exchange for exercise and a healthy diet. You should not believe the genetic signs of failure, lack of time or well-being, muscle mass is an extremely beneficial good, so let's get started!
How to gain muscle mass without harming health?
The human body is the main supplier of resources throughout the body. Proper nutrition for a set of muscles, in the first place, lies in the number of meals and the load on each of them. You should eat 4 to 6 times a day without filling your stomach completely. It is advisable to create your own observation nutritional program to keep your body full throughout the day.
Each serving should have a high nutritional value in the form of calories, carbohydrates and protein. The basic principle of a productive diet is to supply the body with more of the above substances than they have been lost. It is recommended to have the densest meal of the day after each strenuous workout. After 40-60 minutes after physical. loads, the body stabilizes its work and willingly accepts the substances lost during work.
It is a common misconception that beer after a workout can help you gain muscle mass. In fact, alcohol simply fills the body with empty calories and is also harmful to health, which is not at all what we expect from exercise. Therefore, to consolidate the results, it is not advisable to reach for a bottle while intoxicated every time, it is better to drink milk, juice or, ideally, a protein shake.
Smoking, in turn, is even more harmful than alcohol. Nicotine significantly dulls the metabolism, which is a major component of muscle fiber development.
In fact, a box of cigarettes and a bottle of beer will write off several hours of intense training to zero, and this is unacceptable for achieving impressive results. Therefore, before you gain muscle mass, you will have to make the first cardinal sacrifices.
The most pleasant element of the regime is energy recovery. Sleep, walking and meditation are important above all for psychological well-being, which in turn can harm the body. Lack of sleep and lack of positive emotions generate stress, depression and anxiety, which adversely affects the body, especially in related activities. To fully regain strength, an athlete needs 8 hours of quality sleep. During this time, damaged muscle cells grow and heal and the mind acquires positive attitudes.
Rest all day will also help you gain muscle mass, requiring 20-30 minutes of rest or even 1 hour of lunchtime sleep. Training without proper rest will only worsen the weight and will significantly weaken the athlete. Being in a passive state, a person allows the body to accumulate more glycogen and somatropin, necessary for the growth of fiber.
Because the key information on how to gain muscle mass lies in the individual characteristics of the individual's genetics and strict adherence to the regimen, a diary with records based on analysis is guaranteed to speed up the result sometimes.
Rough sketches of sets of exercises, the number of approaches and repetitions will help you analyze your strengths in the initial stage and rationally prioritize. Also, looking at past successes shown on a piece of paper will help stimulate interest and determine which method or exercise is most useful.
Recording the nutritional value of each serving of food consumed will take no more than 5 minutes to calculate and report the total amount of protein, carbohydrates and other substances. At the same time, it will be much easier to bring the diet to the level that the body needs, to establish metabolic processes and increase weight without harming the body.
By following these rules, it will be easier for an athlete to start developing muscle mass properly, which is actually half the battle, but otherwise it all depends on his own desire. Be determined and committed to your goal and then the result is guaranteed to come!
Protein, gainers, creatine, carnitine and other nutritional supplements can also significantly enrich an athlete's diet. In this case, it is important to understand exactly what is needed for this or that individual.
Such protein mixtures saturate the body with energy, while improving the synthesis of carbohydrates, proteins and other nutrients, which helps relieve fatigue and the production of the hormone of happiness. With such a supply of useful micronutrients, muscles can grow in a shorter time and most importantly, without harming health.
Proteins and gainers from different manufacturers are in perfect harmony with milk, juices and mineral carbonated water. Taste is only a small part of the benefits of such supplements, but it plays a big role in daily consumption.
Meanwhile, the healthiest and purest foods to improve metabolism are milk chocolate, buckwheat, cucumber, sesame halva, tuna, almonds and cherry juice. By combining such products in the diet, the athlete is guaranteed to experience a surge of beneficial micronutrients and accelerated muscle growth.
It would be nice if the muscles grow with only one observance of the basic rules for weight gain. Unfortunately, the situation is different and without sweat and blood the result will not come.
The most important rules in pumping training are the following requirements:
- Every workout is work to complete muscle failure;
- Regardless of the type of simulator, the load should be designed for 6-12 repetitions. It is important to strictly adhere to the specified range, as any deviation will direct efforts in another direction, for example, to develop endurance, speed, etc.
- For beginners, 2 approaches for muscle group failure will suffice, when for experienced 3-4.
- When doing the exercises, you need to stretch the "neutral" phase of the repetition. We are talking about lowering during push-ups, bench presses or kicks, which should be at least 3 seconds, when 1 second is enough to lift the weight
The following exercises are the most effective ways to achieve active metabolism of the main muscle bundles of the trunk, arms and legs:
- Chest - couch;
- Back - dials with a wide grip on the bar;
- Quadriceps - squats with a barbell on the shoulders;
- Front and side delta of the shoulder - a bench standing next to the chin with a wide or medium grip;
- Biceps - barbell pull-ups;
- Triceps - push-ups on uneven bars and a bench with a narrow grip in a supine position;
- Press - brochure on the horizontal bar;
- Calves - raising fingers while sitting on the simulator or standing;
- Forearms - curls on the wrist with a barbell;
- Trapezoids - rolling the shoulders with dumbbells in hand;
In order for each workout to have a positive effect on the body, it is necessary to pre-warm the muscles.
The heating consists of 4 practical parts:
- General - circular movements of the joints, jumping rope, jogging. At this stage of the warm-up, the body temperature rises, more oxygen enters the muscles, which contributes to a high-quality metabolism.
- Special - performing 10-12 repetitions of program exercises, with only 4 times less weight or load. Strengthens the exercise technique and warns the muscles about the upcoming load;
- Stretching is the best way to warm up, preferably after warming up and a short run.
- Cooling - is performed immediately after the lesson, consists of light jogging or stretching. Reduces temperature and heart rate, removes lactic acid and optimizes intramuscular blood flow;
Each person's genetics have unique properties that, unfortunately, preclude the existence of a universal training program. It is therefore suggested to focus first on your own abilities and the practical basis of the exercises.
To develop muscle mass, not just relief, you need to do slow and confident repetitions of exercises for a specific muscle group. 8-12 repetitions for 3 sets are enough for a program for a specific muscle group. It is recommended to take 1-2 minutes to rest before the next approach.
To choose an active training program, you must first analyze your weaknesses and give priority.
And most importantly, remember: a small muscle is always pumped in combination with a wide one, for example:
- Monday. Chest compression;
- Wednesday. Biceps-press-triceps;
- Friday. Legs-shoulders-press-chest.
The information presented in this article contains the basic requirements that muscle mass needs, maintains the harmony of each of the 5 principles and the result is guaranteed to come.
Many people who have never exercised, the question arises, is it possible to gain weight and most importantly muscle mass at home and how to do it? Our magazine conducted its investigation and answered many questions honestly and objectively.
For starters you need to decide what kind of mass you want to gain ? If you mean muscles, then you will have to try hard, because it is more difficult to create conditions for training at home than to buy a gym subscription. But if you still aim to gain muscle mass at home, then this article will help you do it as effectively as possible.
The beginning, as with any other activity, must be the exact setting of goals. What results do you want to achieve and how much effort are you willing to spend on it?
It should be remembered that the accumulation of muscle mass is not only training, but also proper nutrition and recovery , this will be discussed below.
So, you are already motivated enough, now, before you start training, you need to look: what conditions do you have at home to do fitness?
If you have nothing, you will have to buy some equipment, because without it the classes will be very difficult (but this method will be discussed in this article).
Ideally, you should have a horizontal bar, a bar with pancakes, a bench and dumbbells at home. The list looks very impressive, but in fact everything takes up very little space and in the absence of some of the devices on this list you can train quite normally.
In general, basic free weight exercises are best for gaining muscle mass. In this case, exercises such as squats with a barbell on the shoulders and deadlifts will be difficult, but we will find a replacement.
With a bench and a barbell with pancakes you have everything to develop your pectoral muscles and triceps.
The bench press is one of the main exercises, thanks to which the growth of muscle mass will happen at a very high rate.
The horizontal bar will help you develop the widest muscles of the back, you can perform pull-ups on it.
And with the help of dumbbells you can do a large number of exercises for all muscle groups: dumbbell attacks in the arms (legs), spreading dumbbells to the sides while standing and pressing dumbbells over the head (shoulders), lifting dumbbells for the biceps and many others.
In principle, dumbbells and barbells in this case can be interchanged. If you do not have dumbbells, you can do the above exercises with a barbell and vice versa, if you do not have a barbell, you can do a press with dumbbells.
The only drawback that exists in home training is the difficulty of advancing workloads. In fact, in the beginning, the athlete gains strength very quickly and it becomes too easy to work with the dumbbells you have used before. But a few dumbbells and pancakes are enough for the beginner level.
An example of a training program for home training using different equipment will be described below, but now let's go back to the case when there is no sports equipment in the house and it is not possible to buy it.
First , there is always a horizontal bar next to each house, on which you can perform various exercises for the upper body.
Secondly , no floor support shells are needed and this exercise perfectly develops the pectoral muscles.
And third: squats and lunges will perfectly develop the muscles of your legs. But again, there is a huge drawback: this load will be enough just to get in shape and gain a small amount of muscle mass, but once you gain a certain shape, there will be no opportunity to increase the load, then progress will stop. But at this time you may already want to visit the gym.
In the meantime, make the most of what you can do at home and follow these important conditions.
When answering the question of how to quickly gain muscle mass at home, you should not forget about nutrition. Much attention should be paid to nutrition while gaining muscle mass.
Weight gain requires the consumption of 2-3 grams of protein per kilogram of body and 4-5 grams of carbohydrates per kilogram of body.
Most carbohydrates should be consumed before 6 pm , and protein should be taken evenly throughout the day. As for the frequency of meals, you should eat every 2-3 hours so that the food contains both protein and carbohydrates.
The exception is the evening meal before bed, at this time you should eat foods rich in milk protein.
Which products are suitable
Food is divided into 2 types: protein source and carbohydrate source. A protein diet can be quite varied. Contains all kinds of meat, poultry, fish, seafood, eggs, nuts and cottage cheese.
All of these foods have different amino acid compositions, so it's best to alternate them.
Chicken breasts and cottage cheese are the most popular among athletes. The beauty of cottage cheese is that it contains casein, a milk protein that has a very long digestion period. Therefore, it is very often eaten at bedtime, so that at night the body does not experience a lack of building material for the muscles.
Recovery and sleep
Muscle growth occurs in the body not during exercise, but during sleep and rest. Therefore, daily training is canceled.
Between each workout, you should take one or two days off so that your body can fully repair the damaged muscles.
Before going to bed, as mentioned, it is best to consume milk protein so that your muscles do not break down at night.
Sleep should be at least 9 hours , and preferably more. Another hour of sleep during the day will do the trick. Fitness and bodybuilding are sports that require very strict adherence to the regime, but the reward for the work will be worthy.