One of the strongest rea­sons for doing fit­ness is the desire for phys­i­cal improve­ment. Body­build­ing fans are dis­tin­guished by toned ath­let­ic fig­ures with well-devel­oped mus­cles and pumped up mus­cles.

Both begin­ners in the sport and expe­ri­enced ath­letes make sig­nif­i­cant efforts in order to build mus­cle in the short­est pos­si­ble time. You can inten­si­fy the growth of mus­cle mass using a spe­cial train­ing method­ol­o­gy and prop­er­ly orga­nized sports nutri­tion.

Features of a fitness program for gaining muscle mass

Features of a fitness program for gaining muscle mass

There are two types of mus­cles in the human body — white and red. Mus­cle fibers of white col­or have the abil­i­ty to quick­ly con­tract. The pres­ence of this type of fiber pro­vides the strength of the ath­lete. Red fibers con­tract slow­ly, pro­vide the body’s endurance, its resis­tance to over­load and the abil­i­ty to quick­ly recov­er.

In an aver­age per­son, the amount of red mus­cle is usu­al­ly 2/3 of the amount of white mus­cle fibers. Dur­ing strength train­ing, white fibers are loaded, with aer­o­bic exer­cis­es for mus­cles, red ones.

The vol­ume of mus­cle mass and the dis­tri­b­u­tion of white and red fibers in the human body is deter­mined by hered­i­ty, indi­vid­ual fea­tures of the body struc­ture. When com­pil­ing a train­ing pro­gram, it is advis­able to under­go a diag­no­sis and deter­mine the ratio of red and white mus­cles in your own body. To do this, there are proven, well-proven meth­ods that allow you to obtain reli­able infor­ma­tion. The infor­ma­tion obtained will help to per­son­al­ize the fit­ness pro­gram as much as pos­si­ble and accel­er­ate the process of build­ing mus­cle mass.

When striv­ing to acquire impres­sive mus­cles in the short­est pos­si­ble time, increased atten­tion should be paid to work­ing out white fibers. This effect is car­ried out through the reg­u­lar per­for­mance of strength exer­cis­es for the mus­cles. It is rec­om­mend­ed to devote more time to train­ing ele­ments with a bar­bell, weights, dumb­bells, and not to neglect train­ing on spe­cial sim­u­la­tors.

Features of performing exercises for muscle building

Exer­cis­es for mus­cles should be per­formed prop­er­ly, tak­ing into account the pecu­liar­i­ties of work­ing with white mus­cle fibers. Inten­sive work of this type of mus­cle is car­ried out due to the con­sump­tion of spe­cial sub­stances con­tained in mus­cle tis­sue: glyco­gen and cre­a­tine phos­phate. The reserves of these sub­stances in the fibers are not too large. Cre­a­tine phos­phate is ful­ly uti­lized with­in 2–3 min­utes of pow­er load­ing. But the fibers have the abil­i­ty to quick­ly restore cre­a­tine phos­phate reserves at the end of expo­sure to the mus­cles.

Fit­ness train­ing, the pur­pose of which is to increase mus­cle mass, is rec­om­mend­ed to be orga­nized as fol­lows:

  1. It is nec­es­sary to prac­tice mul­ti-rep­e­ti­tion exer­cis­es for mus­cles, sup­ple­ment­ing them with ele­ments of pow­er­lift­ing.
  2. The train­ing pro­gram should include ele­ments for work­ing out var­i­ous mus­cle groups, at least 4 approach­es for each area of ​​the body.
  3. It is rec­om­mend­ed to allo­cate no more than 3 min­utes to rest between sets to pre­vent mus­cle cool­ing.
  4. In order to avoid mus­cle addic­tion to the same type of load, it is advis­able to alter­nate both the num­ber of approach­es and the num­ber of rep­e­ti­tions in one approach. You can use var­i­ous fit­ness ele­ments to influ­ence a spe­cif­ic mus­cle group.
  5. The load should be increased grad­u­al­ly, vary­ing the num­ber of approach­es, increas­ing the weight, increas­ing the degree of com­plex­i­ty of the move­ments per­formed.
  6. An indi­vid­ual train­ing pro­gram should include exer­cis­es for mus­cles of iso­lat­ed action and ele­ments designed for simul­ta­ne­ous work with antag­o­nist mus­cles.
  7. It is nec­es­sary to active­ly use a bar­bell, dumb­bells, weights and oth­er weight­ing agents.
  8. It is impor­tant to ratio­nal­ly dis­trib­ute the train­ing time so that the reserve of forces is enough for the full imple­men­ta­tion of the main ele­ments.
  9. Train­ing should be car­ried out reg­u­lar­ly, avoid­ing long breaks.

Fit­ness class­es aimed at increas­ing mus­cles must nec­es­sar­i­ly con­tain basic ele­ments: dead­lift, squeez­ing the bar­bell from a prone posi­tion, squat­ting with a bar­bell, etc. Exer­cis­es with weights acti­vate the process­es of pro­tein syn­the­sis in the body, build­ing mus­cle mass.

Sports nutrition for gaining muscle mass

Sports nutrition for gaining muscle mass

Prop­er­ly orga­nized sports nutri­tion plays an impor­tant role in the process of build­ing mus­cle. A care­ful­ly thought out bal­anced menu is essen­tial. The body must receive enough calo­ries to restore its resources.

The com­po­si­tion and amount of food con­sumed dai­ly should be deter­mined in such a way as to stim­u­late ana­bol­ic process­es — the process­es of cre­at­ing new sub­stances, cells and tis­sues of the body. In the first half of the day, it is nec­es­sary to eat foods rich in car­bo­hy­drates, in the sec­ond, pref­er­ence should be giv­en to dish­es with a high pro­tein con­tent.

Exces­sive­ly fat­ty, fried foods should be avoid­ed. Fat intake should be lim­it­ed. The fit­ness menu should include a vari­ety of cere­als, veg­eta­bles, dairy prod­ucts, lean meat, steamed or baked. It is nec­es­sary to be atten­tive to snacks before and after train­ing, using nuts, hon­ey, dried fruits, pro­tein shakes for quick recov­ery. Food should be frac­tion­al. It is advis­able to eat at the same time, 6 to 8 times a day.

Weight train­ing and sports nutri­tion cre­ate favor­able con­di­tions for mus­cle growth. You can enhance the effect with the help of spe­cial nutri­tion­al sup­ple­ments. In par­tic­u­lar, pro­tein intake con­tributes to build­ing mus­cle mass and improv­ing the per­for­mance of fit­ness class­es. There are sev­er­al vari­eties of it, and each ath­lete can choose the most suit­able one for him­self in terms of effi­cien­cy and acces­si­bil­i­ty. If you are in doubt about your choice, con­tact a pro­fes­sion­al instruc­tor for detailed advice.


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