I know many of you want to build muscle. You are both women and men who want to increase your muscle mass because more and more people realize that it is actually nice to have a firm, strong, and trimmed body.
I want to start by saying that if you are going to build muscle, you must realize that it is a change that you are going to make with your body and if you are going to make a change, you have to change things that are routine today.
IF you are not going to look like you did, do NOT do what you did before. Your muscles must be LOADED to understand that they must grow/strengthen/become harder. I’m sure you’ve been to the gym at some point or maybe many times in your life. You probably have an approach that works well. If you feel that you are getting stronger and the muscles are increasing in volume or whatever the purpose is for each passing week, you can basically stop reading now. If you feel that there is more to give and that you are not completely satisfied with your results so far, you should continue reading.
Many people I meet have realized that the muscles themselves upgrade in strength after a while and that it is then time to put more weight on the bar, dumbbell or machine. That’s the biggest mistake you can make. If you run 10 kg in an exercise, your muscle will never be strong enough to handle 12 kg. You have to force it to handle 12 kg. You do this by loading the muscle with more than it can handle and then running as many repetitions as you can. If you can only handle three or four pieces on the new weight, it does not matter or you can also buy Peptides. Your muscle strength is not quite there yet, is it?
After the first repetitions, you can lower and continue driving on the lower weight. Repeat this during the following set to tell the muscle that it can at least not laze and be small now that there are external forces that force it to perform a job it must be able to do in the future. If you do not want to reduce the load after a couple of repetitions, you can take a micro-break of as many seconds as you need to be able to run the last reps with the same high load.
For each session that goes by, increase the number of repetitions until you manage 8-12 pieces. Once you get there, it’s time to start increasing again in the same way. Do not be afraid to run more sets than the traditional three pieces that are often recommended. To give the muscles a good round, you can run 4-10 sets per exercise depending on how much time you have. I usually always start with one or more warm-up sets and increase the weight until I am up to the maximum load where I start counting my sets.
Keep in mind that the risk of injury increases if you drive heavily, so be sure to learn the right technique first. There is no danger of “cheating” sometimes and working with other muscles or rocking your body a little if it allows you to run heavier loads – IF you have the right technique. Our bodies do not break just because you sway slightly, observe natural sway and not excessive or if you rock a little lightly at biceps curl with a barbell. For example, I see no point in standing next to a wall with your back if you aim to run heavy biceps curls.
Now it’s not just about training as hard as a thousand at the gym and hoping to grow up as a house just for that. What you do between sessions is the biggest reason why many people succeed – or fail.
Rest and food are two important pieces that one must know how to make optimal for maximum results. You train 3-5 hours a week most of the time and how many more hours do you not spend eating and sleeping. Most people probably know how to sleep. What many do not think about is that it is when you sleep that the body recovers and the growth hormones do their thing. To sleep for 7-9 hours, I think is optimal to succeed with their training. I know those who regain some of their night’s sleep through a power nap in the middle of the day to be on the safe side, especially if they put in two workouts in one day. If you have problems with sleep, there are lots of things to do, such as taking notes that buzz in your head just in time for you to fall asleep to clear your mind, avoid caffeine late in the day, unwind with lit candles and avoid the TV and more.
When it comes to diet, there are many theories about what works best. My philosophy is just like before that if you are going to make a change, it is important to shock the body even with the diet. Researchers do not seem to agree on how much protein is needed to meet muscle growth.
If you say this – imagine that you gain 3.6 kg of muscle mass in one year. There will be about 10 grams of muscle per day. Muscles are made up of about 20% protein, which means that your muscles will be made up of 2 grams of protein per day. Now, of course, this is just an example taken from the air, but you understand what I mean. Protein is involved in so many more processes than building muscle that a high intake is recommended. However, most people manage on 2-3 grams of protein per kilogram of body weight to be on the safe side. There are those who eat more than that but it is mostly because they do not want to get a lot of energy from fat or carbohydrates, for example during a diet.
If you do not train hard, you can reduce the protein intake a bit, but as I said, it is better to put a larger piece of chicken fillet on the plate than extra rice if you think about the weight. When it comes to carbohydrates, it is important to decide what you really want with the training. In this case, it is muscle growth that counts. To be able to train hard, you need energy. Carbohydrates provide good energy and therefore you can increase your intake slightly during this period.
It is mainly the healthy carbohydrates that apply, those that you eat with a diet, but in larger quantities. However, there is an occasion during the day when you can eat or drink carbohydrates with a high glycemic index and it is immediately after the workout. A gainer is a simple and good alternative. This drink is mainly for replenishing the energy reserves you lost during the workout. You do not have to worry, the carbohydrates will not be stored as fat when you consume them after strenuous physical activity. The amount depends on the intensity of the workout. A tougher fitness-demanding workout requires more recovery in the form of carbohydrates than a pure strength training workout. You simply have to feel for it.
Fats also have an important function when you want to build muscle. The fat affects, among other things, testosterone secretion and can also, which many do not think about, increase fat burning. It is important to remember that you do NOT should revel in a lot of junk food just to get large amounts of energy and fat. That kind of food only adds a lot of empty calories, the wrong kind of fat, and often far too little protein to the body. Bulka is a word you often hear from bodybuilders, it means that you eat more than the body needs. However, many people misinterpret this and are on a thousand or more calories per day than what you need if you are to stand still in weight, which means that they put on unnecessary weight in the form of fat. To promote muscle growth, you can increase energy intake by a few hundred calories per day, but more than that is not needed.
I have trained several who have increased muscle mass during a low carb diet and also on a large calorie deficit. It’s all about timing with the food, the right content and, as I mentioned at the beginning of the text, the right kind of training. Now you have to keep in mind that many of those I meet have never trained before. It becomes much more difficult to achieve their results when you have already trained for a couple of years.
Last but not least, you should review your alcohol intake. Drinking from time to time is no danger; it can increase motivation if you get to dance and have fun and maybe show off what you have achieved at the nightclubs haha. Jokes aside, drinking moderately with alcohol from time to time does not do much harm and it really does not ruin a week of training as many believe. On the other hand, a full filling and especially if you drink can often be negative for testosterone, fat burning, fluid balance, and more. Choose your alcohol days carefully and make sure not to exercise the same day or the day after if you feel baked. If you want to move, walks and the like work well in that case. Other tips are to drink water every other day, eat good food in connection with alcohol intake and make sure you get a good night’s sleep.
Now all you have to do is set goals and try to get there without injury or losing motivation along the way also buy peptides online to accelerate the growth.