Increasing muscle mass is the main goal for a large number of people attending the gym. We present 5 key principles that will help you achieve this goal. Even if you think you know everything about it, you’ll probably find here suggestions that will help you. Since the science of sport and nutrition has recently developed a lot, the guidelines are constantly changing. However, current knowledge can co-exist with novel discoveries.
Do not eat “junk food”
Although the prospect of occasional fast-food for convenience or going out for a pizza is really tempting, this is not a good solution. While building muscle mass it is necessary to supply the body with a large amount of energy, but it should come from high-quality products. Many dieters emphasize that “junk food” significantly exceeds caloric needs in one meal. It often leads to fat growth. It is best to aim for 300-500 calories more each day than the body burns during exercise and normal functioning.
Eat a lot, but do not overdo it
When building muscle mass, it is not only the amount of calories that is important, but also their appropriate ratio derived from carbohydrates, proteins and fats. Generally, it should look like 50-55% carbohydrates, 15-20% fat, 25-30% protein. Protein is important for building muscle mass, because it is the only nutrient that stimulates muscle growth. It should consume up to 2 grams of protein per kilogram of body weight per day. Meals should be eaten every three hours. This will help ensure rapid absorption and assimilation of enough protein to support muscle growth. This recommendation is standard when gaining muscle mass. The more you feed your body, the better you contribute to building muscle mass, while avoiding the growth of body fat. To maximize muscle growth, you need carbohydrates. During digestion, they are broken down into glucose, which can then be used as direct fuel. Excess glucose is stored in the form of muscle glycogen, which affects strength and regeneration. Fat has a bad reputation, which is unfair. For those looking for more muscle size, fat is an ally. First, fat saves the burning of glucose and amino acids, which gives more of them to build muscle. Fats are also hormonal starters. By lowering their level, you can reduce the amount of testosterone, which will delay the increase in muscle mass.For those looking for more muscle size, fat is an ally. First, fat saves the burning of glucose and amino acids, which gives more of them to build muscle. Fats are also hormonal starters. By lowering their level, you can reduce the amount of testosterone, which will delay the increase in muscle mass.For those looking for more muscle size, fat is an ally. First, fat saves the burning of glucose and amino acids, which gives more of them to build muscle. Fats are also hormonal starters. By lowering their level, you can reduce the amount of testosterone, which will delay the increase in muscle mass.
Change your training
Choosing the right exercises and doing them in the right order are the first steps to maximizing muscle growth, but that’s not all. You should also do the right number of repetitions, exercises and series. Fortunately, there are many studies on this topic. Thanks to this you know what is optimal for you by adjusting the training to your level. To help with muscle growth, we should change our training from time to time. This can be done on the basis of the exchange of exercise for a given muscle part, changes in the number of series, repetitions, or load or the choice of another training method. All this to give the muscles a new impetus to grow.
Do not give up cardio training
The best cardio training done 2-3 times in 20-30 minutes sessions each week. Cardiovascular training improves the heart’s ability to pump blood and increases oxygen uptake into cells. Tired strength training can result in oxygen deficiency and hence will be less efficient. In addition, faster blood circulation means burning more fat than at rest. Thus, combining cardio training with other exercises is easier to maintain a proper figure.
Do not be “too heavy” for too long
Each period of building muscle mass should go into a reduction period. While exercising at the gym, we try to make our muscles grow as effectively as possible. At the end of this period, we enter the phase of body fat reduction and final figure sculpting. During the mass period, we provide the body with a large amount of calories, which results not only in muscle growth but also in the fatty oil tank. Because of this, too long periods of muscle mass gain may result in too much fat, which will later have to be wrestled. There are various ways to build muscle mass and reduce body fat. Their choice depends on individual predispositions and goals.