A question that every athlete who seeks to increase muscle mass is looking for an answer. At first glance, the answer to this question may seem very simple.
- Start exercising – unfortunately, muscles won’t grow without it
- High-quality diet – the very basis of exercise
- Regeneration – no less important point in your journey to building muscle mass.
But it is not as easy as it may seem. After reading these points, you may think, “Yes, I do exactly these three points, but my muscles are still not growing.” But these are accumulated more and more knowledge.
This process is for several years if not for life. There is still new information about eating, exercise, regeneration, etc.
No one in the world can say that 100% understand this issue, even though it has decades of experience. Everyone is unique and what works for a friend may not work for you
If you are a complete beginner, I recommend that you contact a quality coach. They will teach you how to exercise properly, explain how the body works, advise you on the diet and, last but not least, teach you how to stretch and regenerate the muscles correctly.
Practicing a couple of months under the supervision of a trainer is definitely a better investment than worrying and not knowing what I do, if not hurt in some way through poor exercise and posture. You’ll need the help of an expert anyway.
If you want to speed up this process and I believe you want, look for this help. The worst thing you can do, whether you are dieting or gaining muscle mass, is that you invest in miracle pills, powders, etc.
None of these products will miraculously help you. Not even the forbidden ones. Because even if you have these products, it just won’t grow. It must be 100% training, 100% diet and regeneration.
If you are a complete beginner, I recommend that you practice your whole body at least 3 times a week in one workout. And practicing basic self-weight exercises is enough – push-ups, squats, horizontal bar attachments with help, center-body and hand-tightening exercises, triceps handles, undershooting.
The biggest evil for gym beginners is that the first thing to touch is the dumbbell and pump the biceps in front of the mirror. You won’t just gain muscle mass from that!
You run the risk of running out of a small muscle and then not having the power to unleash a big muscle (for example, your breasts) because you have biceps boiled! I recommend always starting with a big muscle such as the back, breasts, legs.
Then work out a small muscle area such as biceps, triceps, shoulders. Although for beginners, small muscles do not need to be trained separately, as they are already involved in large muscle exercises.
So if you are starting out, exercise the whole body and in about 2-3 months you can divide the training into parts. E.g. 1 training will be at the top, 2 training at the bottom, 3 training hands, etc.
If you exercise under the supervision of a trainer and he sees that you can handle everything, it is possible that the training will change earlier.
Quality daily diet
If you want to gain muscle mass, you have to start taking more calories to grow your muscles. I don’t mean to visit Mc Donald’s, KFC and similar fast foods.
The biggest role in gaining new muscle mass is the intake of quality protein (protein), without which it is impossible to build. If you wanna learn which food is best for building muscles, check out Fitness Mind page.
If you are a real beginner, it is not necessary to buy nutritional supplements immediately, but you only need a good diet and proper training. I often hear sentences like “meat is expensive, I am a student and I don’t have the finances”,
but if we think about it further together, we conclude that instead of 10 bucks for fast food menu I can buy 2kg of chicken in action. The quality of chicken is a chapter in itself, but if for any reason you cannot afford turkey or beef, the choice is clear.
And in the beginning, it’s easier because you don’t have to feed as much muscle mass. Eggs, meat, cottage cheese, cheese, fish can be classified as quality protein sources.
If you get the protein from the beginning, it’s just a bonus for you. Protein can replace 1-2 meals a day if you do not have enough quality food during the day. So-called “all-in-one” products (protein-carbohydrate preparation) are not bad either.
In addition to a high-quality protein source, they contain a complex source of carbohydrates and other added substances such as creatine, glutamine, BCAA, taurine, vitamins, minerals and enzymes.
Carbohydrates and fats are also an integral part of mass building. Carbohydrates increase to 7-8 g / kg body weight, but here again, the rule is that I accept carbohydrates from quality sources, ie none at a super price, it is no overpriced sugar.
Regeneration of body muscle
Regeneration is very important in building muscle mass and the body’s condition. Its insufficiency leads to decreased performance, fatigue, CNS disruption, irritability, the greater susceptibility of the organism to disease, but also to muscle tension – injuries, sleep problems. Good sleep is the most important point of regeneration and is one of the factors in building muscle mass.
We should sleep for at least 7 hours with a good night’s sleep, ie: no disturbing factors such as television, mobile phones, and various light effects.
If you wake up at night, it means you can’t fully shut down and regenerate. Visit saunas and various wellness centers, treat your body from time to time to relax your muscles and stretch!