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.

 

Menu

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.

Protein

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).

Carbohydrates

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.

Fats

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.

 

Training

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!

Diet

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!)

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