When going to the gym, everyone has set a certain goal for themselves. One of the most often heard goals of athletes - I want to increase muscle mass. However, not everyone manages to do it the same quickly or at all. Why? In this article, we will share various tips on how to do it as quickly and efficiently as possible.
Of course, first you need to understand the most important factors that can affect the growth of muscle mass. It may depend on age, gender, and genetics. It should be understood that a woman's and a man's body are different, so the muscle mass can also be different.
What Factors Contribute To Muscle Growth?
Unfortunately, the wrong stereotype has emerged - muscles grow during training. On the contrary - after training you are at your weakest - muscle microfibres are injured and energy reserves are used up. Muscles only look bigger because they are full of blood. The muscles become stronger in the recovery process - this is how the body tries to ensure the muscle is stronger and will last this type of load much easier next time. Therefore, one of the most important things in the process of muscle growth is rest, full sleep and recovery. If the bodies are not fully rested, energy supplies in the body are reduced and the muscle mass is lost.
Secondly, strength training is very important. These workouts must definitely be regular, with enough resistance. The keyword for these workouts is progress. It would be advised to use a variety of base exercises in training, such as squats, deadlifts, bench press.You can use different variations of this exercise, but the main thing is to progressively increase the training load - use more resistance.
In this way, the effect will be achieved that the muscle feels "stressed" and only in such conditions the muscle is able to grow.
Wholesome meals - a very important factor. For a muscle to grow and function fully at maximum strength in training, it requires a full diet that includes proteins, carbohydrates, vitamins, minerals and other necessary nutrients. You have to apply a lot of strength in training, employ a muscle with maximum commitment, so you need a lot of energy.And the main source of energy is carbohydrates. Therefore, it is definitely not necessary to "fear" carbohydrates or exclude them from meals altogether, but on the contrary - it is necessary to consume products containing carbohydrates , such as rice, whole grain pasta, buckwheat, etc.
How Much Protein Do I Need Per Day?
By continuing to talk about nutrition, the athlete will not be able to contribute to muscle mass gain unless enough protein is ingested into the diet. The main function of proteins is to build and restore tissues, so ingesting enough protein can increase muscle mass. A daily intake of at least 0.8 g of protein per kg body is required. But if you're doing endurance sports or strength training, you need to take at least 1.2 - 1.8 g of protein per body kg a day. the most protein-containing products – poultry meat, fish, eggs, cottage cheese, 10% cheese.
Focusing on what matters, attending workouts regularly, progressing with work weight, following the right diet, and also giving the body plenty of time to rest.
Be patient - the hard work will pay off!