How to gain muscle

how to gain muscle

Learn how to gain muscle mass in this tutorial. You should learn here everything you need to know about gaining muscle mass.

Every day I see in gyms young boys and older men who want to gain muscle, but they still look the same. In this article I will try to break down the main causes of their stagnation and advise how to get quality muscle mass. There are two main aspects of dining and training (and then the overall diet).

  • The most important thing when talking about weight is the dining room – from nowhere your body will not grow!
  • The training will determine what will grow on your body if your muscles or fats.
  • And ultimately, the food – that is the golden nail to achieve the perfect form.



Absolutely a key point is to receive more energy than you do – it is just a natural law and you can not do it! This amount of energy can be calculated, but it is easier to derive it (in addition, each is equally different and what is true for one does not apply to the other). We derive it by going out of today’s daily income and increasing it by 2000kj per day every week until you get started, then maintain your energy intake. This is what you will do whenever your weight gain stops for more than 1 month (more muscles will want more energy just to keep!). In general, 80kg is assumed to receive 13000kj a day. The meal should be spread regularly throughout the day (5-8 meals).

how to gain muscle

Another important moment is what your food will have – how much protein, carbohydrates and how much fat. By following the first step, you will start gaining, now we will determine how to gain muscle. Important is the maximum number of proteins, enough carbohydrates and a minimum of fat. Of course, this ratio depends on the type of your metabolism (what your natural tendency to fattening) and on your energy output (ie your activity – if you run a marathon every day, you can eat more fat than if you just reinforce it). In general, this ratio is 25% of protein 60% carbohydrate and 15% fat. It is a proven rule to take in the morning rather carbohydrates (flakes, musli …) if you have enough energy for the whole day and more and more proteins during the day to the maximum.


Here is a simple rule to accept 1.6 to 2.4 g of protein per 1 kg of your body weight. Important is also the source of proteins must be exported both animal and plant sources. Mostly, they try to help with protein drinks – they depend on digestibility (how much body they use and how much they will exclude).


they should accept enough to cover your energy supply. If you accept few carbohydrates, precious proteins will begin to convert to carbohydrates (moreover, incredibly ineffective). If you take too much of a carbohydrate they will begin to convert into fats (unfortunately with excellent efficiency). Carbohydrates have different forms from simple sugars to complex polysaccharides, roughly the easier the form, the faster the energy intake and the greater the risk of fat change (suitable only after training), the longer the chain the worse the use (until the indigestibility – cellulose). It should be remembered that muscle glycogen renewal (ie your strength) lasts at least min. 12 hours means that a good breakfast is the basis for the whole day. That’s why oat flakes are popular, they have, etc. – they have the right length.


someone says that the less the better. But it’s not quite true, as one source of fat-soluble vitamin (A, E – no fat is ever absorbed by the body) and second, it would be incredibly expensive and complicated to avoid it altogether.

how to gain muscle

In general, you have to adapt your dining room to your requirements, if you eat desserts (simple sugars) and bacon (fats), it’s hard to work out for the figure being engraved. If you eat few proteins your muscles will not grow.



The intensity and frequency of the training will determine the shape of the figure and overall fitness. Generally, a lot of relaxation and regeneration is needed for huge volumes – we do not grow in the gym but during regeneration. For maximum volumes, it is therefore best to practice one muscle part once every 4 days. The trainings should be very intense and short – within 1 hour. The choice of exercises must be from basic multi-articulated exercises. These exercises wash out the most growth hormone. They are squats, dead move and benchpress. You do not need to practice special shaping exercises – pay attention to the basic shaping exercises.

The next step for advanced ones is special cycles where we concentrate on fast and slow muscle fibers with different workouts – eg 4 weeks fast and then 4 weeks slow to strength (such a lot of cycles). But the program here is to concentrate on basic volume exercises and cough on shaping!


It can be a clinging cove to our coffin. Mostly one of the bad habits, here is how you enjoy your enjoyment and your overall quest. – lack of sleep (no regeneration without growth, dormant growth hormone) – beer (big energy intake – unfortunately directly into fat) – irregular food intake (when you do not eat 3 hours, the body starts to decompose your muscles to energy!)

How to gain muscle fast when you are 16 years old

gain muscle


Hello, I would like to ask myself how to strengthen my muscles quickly and what protein would be suitable for muscle growth. Thank you. Standa, 16 years old.


The muscles constantly respond to the demands of the environment. If the requirements of the environment last longer than the immediate potential of the stressed muscles, there is an increase in muscle strength and muscle mass (hypertrophy). If the requirements of the environment are long-term lower than the current muscles, it adapts the muscle downward, reduces its strength and decreases (atrophies).

If, however, the muscle is subjected to significantly excessive stimulation, it may be damaged (injury due to exceeding its tolerance limit). Therefore, it is necessary to build a booster program so that stimuli for muscle growth are optimal at the moment, and gradually increasing the load (applying the principle of progressive resistance) in connection with increasing muscle capacity. Young people who are interested in strengthening this principle often break and result in damage to the muscles, tendons, ligaments, joints and bones.

The muscle has three mechanisms of adaptation to increased stress:

increase of the number of simultaneous neuromotoric units involved (intrasternal coordination) if this mechanism is not enough, the nervous system optimizes the cooperation of the agonist with the synergists (externally coordinated).

Only when these two mechanisms are not enough and the increased stress is chronic, the body will increase the amount of contractile proteins ie myosin and actin (muscle hypertrophy, ie, muscle growth).

gain muscle

Therefore, you can not expect that muscular growth will occur immediately after starting exercise in the gym. Usually, the amount of muscle protein is increased at the earliest after six weeks of regular exercise.

The movement system of most young people today has marked muscle imbalances. Some muscles are overloaded and shortened, other muscles are not used extensively enough and are weakening. If the resulting muscular imbalances are not recognized and eliminated in time, the basic movement stereotypes are rebuilt, and the increased body load then leads relatively quickly to injuries to the muscles, tendons, ligaments or joints. Therefore, it is advisable to advise an expert who can analyze individual shortened muscle syndromes before starting a gym exercise session.

How fast you get your muscles depends to a large extent on what type of body you are (ie, what kind of somatotype you are). If you have a mesomorphic somatotype component, it is likely that your muscles will react to the selected load relatively soon and in addition to relatively rapid growth. If, on the other hand, there is an endomorphic or ectomorphic component, the muscle growth will be gradual and limited. In other words, everyone is not judged to have a perfect, solid and muscular body.

Generally, to build a booster

If you want to stimulate muscle growth, strengthen 2-4 times a week, the duration of the program does not initially exceed 60-80 minutes, select exercises for all major muscle groups (thighs and calves, back, chest, shoulders, abdomen, biceps and triceps). Perform each exercise in two to three runs, run 8 to 12 repetitions in one series, and select a break between the series in a range of 60-90 seconds. Again, I remind you that it’s best to get a real expert advice when composing the program.

From the distance, it is not possible to build a precise and effective weight-training program. On a number of websites, you can find “remotely” program builds. Such a bid can only be presented by a fool or villain . Prior to building the program, the expert has to consider a number of important variables and can only build up an optimal load structure based on exact measurement and test results.

Muscles do not grow due to increased protein (protein) consumption, muscles grow in response to increased environmental demands. The diet of most European and American populations is proven to contain enough excess protein. Therefore, it is not even necessary to increase the amount of protein in the exercise gym. Excessive protein (protein) consumption can, on the contrary, slow down muscle growth, overload metabolism and cause kidney and liver damage.

Young people are confused with information from bodybuilding magazines about the need for increased protein intake. We must not confuse the requirements of the body of professional bodybuilders who undergo a daily extremely demanding training with the requirements of a young, physically practicing man, whose organism has yet to create a number of enzymes necessary for protein biosynthesis.

Do not try to “get the muscles fast”

Begin regularly to go to the gym, gradually and sensitively increase the load, keep a close eye on the development of all muscle groups, optimize the recovery process and increase focus on improved eating habits. Trying to “fast-paced muscles” usually ends with the emergence of a cumulative traumatic syndrome, in other words, injuring your muscles, tendons, ligaments or joint joints. Once you are injured, you can not train, and your muscles will be less than accretion.

WARNING: This information is not intended as a substitute for professional care. Before starting an exercise program or before eating a diet, always consult an expert.

Green superfood powder that rocks – Athletic Greens

green superfood powder

Athletic Greens is the best green superfood powder that claims to improve both your mental and physical health. It keeps you charged through the day by providing enough green vegetables and fruits. There are plenty of reasons for you to include Athletic Greens in your daily food supplements. Here are the most important reasons among them:

#1 Green superfood powder with unmatchable combination of ingredients

Athletic Green is a unique combination of ingredients that are well thought and put together. It consists of seventy-five ingredients which you cannot put together in a blender by yourself to prepare a smoothie or a juice. Raw greens, adaptogens, vitamins, minerals, trace elements, prebiotics, probiotics, co-factors, enzymes, mushrooms, micronutrients, and herbs. It comprises of all types of natural substances that will help to improve your overall health, stamina, and immunity.

If you are searching for more information, you can go here:

#2 Rejuvenates your energy

Energy plays a vital role in helping us to do our daily activities. You need a substantial amount of energy to go to the gym, walk or do physical training sessions. It is also helpful to keep your brain fresh and working through the day. This green superfood powder provides enough energy to pull off even the toughest of physical tasks. Apart from doing the physical tasks your require energy to have a healthy body and mind.

#3 Magical touch of antioxidant

The main function of antioxidants is to counteract the free radicals in our bloodstream which will otherwise cause various health symptoms. The number of free radicals produced by our body is far more than the antioxidants it produces. Therefore it is necessary to consume food items that consist of antioxidants.

The most exciting property of the ingredients used to make this the best green superfood powder is that they all act as wonderful antioxidants. It consists of green tea extract, broccoli flower along with many other herbs that are natural antioxidants.

#4 Immunity and stamina for athletes

Athletes require more immunity and stamina when compared to a normal person. Immunity helps them to have a healthy body so they can give their best performance. Stamina increases the longevity of their performance. Athletes are recommended to consume two servings of this green superfood powder every day (preferably in the morning and afternoon). One serving a day is sufficient for others.

#5 Green superfood powder is the best solution for digestive problems

Athletic Greens is available in a form of a green superfood powder. When you consume it in the form of a drink along with the water it directly goes down to your digestive glands. It consists of 7.2 billions of probiotics from two streams that regulate digestion and reduce inflammation levels. Ashwagandha, which is another important ingredient of Athletic Greens cures constipation and other gastrointestinal disorders.

green superfood powder

#6 Improving mental health

Mental health is as important as our physical health. These days many people suffer from depression, anxiety and stress. This can be due to various factors like unhealthy lifestyle, the pressure in academics and career and so on.

This green superfood powder consists of herbs that are effective in reducing stress level and anxiety. You can see the results within the first five days of using it.

Start using Athletic Greens right away to have a healthy body and mind!



Cannabis seeds – powerful more than you can imagine

Cannabis seeds have a positive effect on health and contain plenty of nutrients:

  • From about 25% simple cannabis proteins, 31% fat and 34% carbohydrate.
  • Source of omega 3 and omega 6 fatty unsaturated acids.
  • Contain 22 amino acids including 8 essential amino acids.
  • High content of vitamin A, B (B1, B2, B3, B6), C, E, PP and F.
  • Seeds do not contain LEPEK and Lactose.
  • Source of fiber.
  • Rich in minerals, especially for: MAGNESIUM, IRON, FOSFOR, DUST, CALCIUM, ZINC, JOD, CHROME, SILVER, LITHIUM, DRYING, SULFUR and others …

What are THC and CBD

Hemp contains two major components of THC and CBD. If the THC content of cannabis is less than 0.3%, we talk about technical cannabis, which includes mainly CBD.

THC (tetrahydrocannabinol) has psychoactive effects and is also the major potent psychoactive ingredient of marijuana. It is not soluble in water, only in fats. It affects brain function by affecting the central brain system, which affects mood, perception, behavior, recognition.

CBD (cannabidiol / cannabidiol) is a non-synergistic component of cannabis, it has significant health effects, but it is not narcotic. They are among the cannabinoids that naturally occur in the human organism (so-called endocanabinoids). Together with other factors, it helps improve the immune system and works well as an anti-stress factor in the body.

Types of cannabis products:

  • seeds peeled
  • oil
  • protein
  • milk
  • tea
  • syrup

Cannabis seeds and their effects:

  • prevention of Alzheimer’s and Parkinson’s disease
  • for proper brain development and memory
  • supports proper development of the nervous system
  • in the treatment of psoriasis, eczema and skin diseases
  • regulate cholesterol
  • strengthens the immune system and is a great help for people suffering from cancer, cardiovascular disease, gland stuttering, kidney problems, skin, hair, nails
  • delivers a lot of energy and promotes muscle growth in conjunction with exercise
  • contributes to the treatment of acne, AIDS, cancer
  • natural source of complete proteins (cannabis protein)
  • support the cardiovascular system
  • improve digestive health
  • acts against osteoporosis
  • they benefit from anemia
  • strengthen the immune system
  • it works against cancer
  • regulate hormonal imbalance
  • suitable for autoimmune disorders, including, for example, multiple sclerosis or lupus
  • support the weight loss process
  • has a favorable effect on insomnia
  • source of electrolytes
  • as a prevention of hangover (thanks to the fat content) – help slow the absorption of alcohol
  • cannabis oil moisturizes and nourishes the skin

Cannabis milk and its preparation:

hemp milk is prepared from peeled and peeled hemp seeds. Unpaved cannabis seeds are soaked for 1-2 days (store in the fridge) and then mix in combination with water and then pass over. We can taste banana, Goji , blueberries and other fruits, we can finish with honey, molasses or Agave , etc.

Cannabis ointment

Dried or fresh pulp of hemp leaves and flowers and pharmaceutical cosmetic grease. Mix approximately one part of the plant and two parts of the grease.

First, dissolve the vaseline in the water bath and then add the hemp to it. Heat for approximately an hour, occasionally mixing the mixture. Then let macerate the next day. We warm up again, this time only briefly, and filter through a cloth. Pour the obtained solution into the container in which we want to store the ointment. The product has a greenish color that is directly proportional to the amount of plant used. Store in a cool place, preferably in the refrigerator.

Superfood – another superfood fruit most people don’t know #2

This is a second article about guarana. Please make sure you read also the first one.

Use of Guarana and its effects

The South American tribes roasted the seeds and then mixed them into a water paste that remarkably resembled chocolate. This mixture was then used for various diseases or as an external wound mask. They also used it as a stimulant or for chronic diarrhea. Guarana helps fight fatigue, improves concentration and memory. It helps against depression, anxiety and harmonizes the central nervous system. Guarana also helps with headaches and soothes migraine symptoms. It has analgesic, antioxidant, antibacterial and hyperglycemic effects. Guarana detoxifies blood, destroys free radicals and helps lower blood pressure. Guarana also reduces appetite. After prolonged use, it can rejuvenate the skin and help with heart problems. Millions of Brazilians help overcome heat fatigue, and in Peru, among other things, they are used for high blood pressure, migraine or rheumatism.

Guarana is a very popular companion for students who have a maturity test or a challenging test period, and people whose payout is directly proportional to their performance. Guarana acts as an oasis for the brain, it can accelerate brain processes, improve focus, memory, and consume the mind. Guarana also helps to strengthen nerves. Many students appreciate their effects and consider their use almost as a necessity.

To make the guarana really effective, it is important to meet these conditions. The preparation should be taken best every morning immediately after waking up if you feel tired or exhausted. It is important to follow the recommended daily dose and in no case exceed it. With long-term use, tolerance arises, so the bark must be removed for a while and then resumed.

Guarana and side effects

If you follow the recommended dosage, side effects occur rarely, not at all. However, if you miss a dose and any of these effects appear, consult a doctor immediately. Allergic reactions including breathing difficulties, swelling of the lips, tongue or face, irregular heartbeat or chest pain may occur. Less severe side effects include heartburn, stomach upset, loss of appetite, constipation or diarrhea, nervousness, irritability, anxiety, insomnia or headache. Overusage may cause stomach pain, vomiting, and shaking. Guarana should not be used by pregnant and breastfeeding women, people who are sensitive to caffeine and children. Among the benefits of Guarana we also include the ability to suppress a sense of hunger.

Guarana and weight loss

So far, the myth has been that guarana is an excellent means of weight loss, but unfortunately it is not. Guarana can stimulate our body, awaken energy and relieve the feeling of hunger. It can help with hunger attacks in diets, but it simply does not burn excess pounds. Guarana speeds up metabolism, but it does not contribute to a simpler fat burning. However, the advantage of Guarana is that it does not cause almost no side effects, if only slightly and exceptionally.

Guarana and cultivation

Cultivation of guarana requires a specific environment. Because it is a tropical plant, it needs enough moisture and heat. Guarana is a magnificent adornment of a vast garden or tropical greenhouse. Cultivation is very similar to grapevine. First, the seedlings are placed at a distance of 2×2 meters and are regularly cut. The substrate should contain gravel or sand for good permeability. Seeds bake to a depth of about 1.5 cm and for better germination it is recommended to immerse the seeds in hot water for several hours. Seeds of Guarana require warmth and plenty of sunshine. When the seeds germinate, they must grow red. Treated seedlings must have tropical conditions.

Guarana – another superfood fruit most people don’t know

Guarana is a climbing wooden creeper that grows up to 12 meters high. The leaves are green, licorice and oval in shape. Flowers are tiny and have a white or greenish color. They grow up in grapes. The fruit is a small, red capsule of deep red color. In the middle there is a black grain covered with a fleshy peel. Its appearance resembles a blue eye. Legend says that the Indian child was killed by a snake and his eyes gave birth to fetuses. Guarana grows in South America, specifically in Venezuela, Brazil and Uruguay along the Amazon River. At present, it is grown on huge plantations, but 80% of the harvest is made of wild trees in the middle of the Amazon jungle.


History of Guarana

The legend says that this plant has the blessing and power of the divine being. This plant has been discovered by indigenous Indians, and for centuries they have known its beneficial power. They were preparing different medicines, foods or drinks, and played an important role in their cultures. The name of guarana is derived from the Indian Guarani tribe who lived in Brazil and believed that her power was magical and helped them find the lost strength.

For Europe, the Guaranu Jesuit missionary Joao Felipe Bettendorf, who was operating in the Maues River, discovered a guarantor. At the end of the 17th century, he gave his first written report on this plant, describing the original inhabitants of the Amazon jungles and their unprecedented vitality. These Indians, living on the banks of the river, justified their physical and mental resilience to the regular use of guarana. Bettendorf himself tested himself and gave them the truth.

Exploring Guarana

For the first time, the guarana was explored in 1700 by the botanist Theodore von Martius, who isolated the white crystalline substance and named it Guaranin and later renamed caffeine. In 1940, Guarani began to research European scientists who found guarana to aid in headaches, fever, convulsions and acting as an energy tonic. Animal tests in 1998 have shown that guarana is nontoxic even at higher doses. While Indians enjoyed almost all the health problems of the Guarani, Western medicine is still on their way, and ongoing tests slowly but surely show that the Indians have given us a real treasure. A year later, it was confirmed that guarana helps to reduce headaches, migraine and rheumatism.

What Guarana contains

The main ingredient is caffeine. Guarana contains up to 4 times more caffeine than coffee beans. It also contains tannins, vitamins A, B1, B3, C and E, minerals like calcium, magnesium, potassium phosphorus, trace elements such as selenium and strontium and amino acids.

What Guarana is used for

Guarana was highly prized for its healing effects as well as for artwork. Fruits have traditionally produced rings, necklaces, earrings, various amulets, figurines of men, women and animals, or even groups of the whole village. European immigrants like to decorate their houses and cottages with guarana fruits. Since the 1980s, the popularity of the guarana has grown steadily and is now one of the most popular plants in South America. In Brazil, it is called a national drink and Brazilian laborers drink this drink daily to be able and strong in their hard work.

Superfood – Chia seeds


Chia is one of the most important and useful superfood even thought most people don’t know it yet these days. Chia, grew earlier as a one-year-old herb, whose height is about a meter, and at the end of each stem has purple or white flowers.

chia plant

Chia seeds – natural oilseed (contains 30% of oils), incredibly rich in nutrients. These seeds are a source of minerals, proteins, fiber and omega-3 fatty acids that prevent nutrient deficiency in the body, increased by physical activity and stress.

Chia is a great supply of calcium

Owing to their sifting abilities, seeds, naturally, increase the amount of food without additional energy. Seeds of chia contain 5 times more calcium than milk, 3 times more iron than spinach and 15 times more magnesium than broccoli. Chia are referred to as “Aztec runner and warrior food”. One handful of seeds delivers energy for the whole day. Chia was among the oldest Aztecs, Mayas and Incas one of the three most important foods along with corn, beans and amaranth. It was a key part of the diet, so it has been served both for religious rituals and as a currency. The Aztecs believed that these seeds gave them a huge, almost superhuman power. Chia seeds gave them strength and endurance in harsh mountain conditions and relatively warm climates, protection from dehydration, physical and mental exhaustion. Chia seeds are correctly called superfoods.

Chia for athletes

Chia is a great supply of calcium needed for the normal development and functioning of the musculoskeletal system of children, athletes, and to prevent the reduction of osteoporosis, especially in postmenopausal women. Studies have shown that seeds contain 5 times more calcium than milk. Calcium is fully absorbed in the body due to the presence of boron in the seeds. Chia acts as a catalyst for calcium absorption and assimilation.

Chia seeds are the source of other minerals: magnesium, phosphorus, zinc, potassium and iron, which are important elements for the formation of many enzymes, hormones and the work of the endocrine system. Studies have shown that Chia seeds contain 3 times more iron than spinach and 15 times more magnesium than broccoli. It is an excellent source of phosphorus for normal functioning of the nervous system and memory.

Potassium prevents muscle spasms, normalizes and stabilizes blood pressure. Zinc activates the immune system, improves muscle performance and is essential for reproduction. Magnesium increases the absorption of calcium and potassium, increases energy, is very important for active people. Copper, manganese, molybdenum, and some others are important components for the formation of many enzymes and hormones and the endocrine system. Chia seeds contain vitamins A, B1, B2, B3, B9, B12 that play an important role in body development, metabolism , cardiovascular and nervous activity.

chia seeds

Chia seeds pros

  • high energy value
  • rich vitamins and minerals
  • rich source of calcium (5300-8300mg / kg) – about 8 times more in milk
  • fiber approx. 34%
  • proteins (16% – 20%), suitable especially for athletes
  • 30% fat – omega 3 fatty unsaturated acids (about 60% of the total fat content)
  • they are hydrophilic similar to basil seeds (after soaking for 5-10 minutes a gel is formed into the water) – weighs up to 20 times the water weighs
  • do not contain gluten



There are no well-defined rules or criteria that clearly define the term “superfoods“. Superfoods are such foods – especially fruits and vegetables – whose nutrient content gives them health benefits higher than other foods. See this video to find out more.