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.