How to gain muscle mass: principles of training and nutrition for gaining muscle mass

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The mas­sive, volu­mi­nous mus­cles of a man are most often asso­ci­at­ed with steroids. A rare per­son believes that it is pos­si­ble to pump up such mus­cles only through prop­er fit­ness and nat­ur­al nutri­tion. But, as prac­tice shows, thanks to per­se­ver­ance and hard work for a long time, sig­nif­i­cant suc­cess can be achieved with­out the use of dan­ger­ous or ille­gal drugs.

It should be under­stood that in a short time it is impos­si­ble to dra­mat­i­cal­ly increase strength indi­ca­tors or achieve an increase in mus­cle vol­ume by sev­er­al times. But by avoid­ing com­mon begin­ner mis­takes and putting in the effort every day, you can get much clos­er to your dream of a strong, mus­cu­lar body.

The main mistakes of beginners in fitness that interfere with muscle growth

The main mistakes of beginners in fitness that interfere with muscle growth

To gain mus­cle mass, you need to build your fit­ness work­outs cor­rect­ly and try to avoid the fol­low­ing mis­takes.

    You can not train only the arms and chest.

To gain mus­cle mass, it is impor­tant to pay atten­tion to all large mus­cle groups, and these also include the mus­cles of the back and legs. There­fore, along with bench press­es and dumb­bell lifts, it is nec­es­sary to per­form var­i­ous trac­tions, as well as squats with a bar­bell.

    You should carefully monitor the body and avoid overtraining.

For novice ath­letes, phys­i­cal exer­cise and its effects on the body are new and unusu­al, so in pur­suit of the desired mus­cle vol­ume, ath­letes strive to per­form as much as pos­si­ble, mind­less­ly increas­ing their fit­ness hours. But the objec­tive real­i­ty is that not only the load is impor­tant for the mus­cles, but also the recov­ery peri­od, which many begin­ners neglect.

    Insufficient nutrition is also one of the mistakes of novice athletes.

To gain mass, you need to cre­ate a calo­rie sur­plus of about 15%. In addi­tion, it must be remem­bered that after a fit­ness work­out, the body needs increased pro­tein and car­bo­hy­drate nutri­tion to main­tain ener­gy bal­ance and more effi­cient cell recov­ery. It is not enough to eat twice a day, you need 4–5 meals.

    Misjudgment of the role of sports nutrition.

At the begin­ning of their sports life, peo­ple are often divid­ed into two cat­e­gories: some dili­gent­ly buy a large amount of pro­tein, gain­ers, BCAAs, con­fi­dent that with­out them it is impos­si­ble to gain decent mus­cle mass. The sec­ond cat­e­go­ry vehe­ment­ly denies the ben­e­fits of sports nutri­tion, talk­ing about the harm that it car­ries. But the opin­ions of both cat­e­gories of peo­ple are wrong: high-qual­i­ty sports nutri­tion is harm­less to the human body and helps to replen­ish the nec­es­sary sub­stances. But it should be under­stood that it does not work on its own, with­out fit­ness train­ing and nat­ur­al nutri­tion, so it should be present in the life of an ath­lete as an impor­tant, but aux­il­iary com­po­nent.

    Wrong way of life.

Phys­i­cal exer­cise alone is not enough for mus­cle growth: if a per­son goes to a night­club after class, then the results of train­ing will be zero. It is impor­tant to remem­ber that for the sake of the result, you will have to recon­sid­er habits and life pri­or­i­ties.

    Working with extreme weights is also a common beginner mistake.

Start­ing to train with­out know­ing the cor­rect tech­nique, they load them­selves to the max­i­mum, which leads to the con­sol­i­da­tion of incor­rect move­ments, a decrease in the effec­tive­ness of exer­cis­es and an increase in injury risk.

This is a list of the most com­mon fit­ness mis­takes that sig­nif­i­cant­ly inhib­it mus­cle growth.

Fitness training rules for beginner athletes

Fitness training rules for beginner athletes

With the help of the pop­u­lar mis­takes list­ed above, you can draw up a set of rules that should guide those who want to increase mus­cle mass through fit­ness with­out resort­ing to var­i­ous drugs.

    The workout should include physical exercises on all the major muscles of the body. The program is made up of basic elements, if necessary, correcting it with insulating ones.
    Half of a beginner’s workout should consist of exercises for the back and legs. To increase testosterone levels, deadlifts and weighted squats are mandatory elements of the program.
    The weight of the projectile is taken so that 8 repetitions of one exercise can be performed without compromising the correct technique of movements. If there are problems with the correct execution, the weight of the burden must be reduced.
    Training should not exceed 2 hours. The optimal time is 70–90 minutes.
    If it is problematic to make three full meals a day, a protein shake or a gainer is prepared.
    The minimum number of fitness classes is twice a week. You can do more often, but we must not forget about the full recovery and good rest.

When gain­ing mus­cle mass, time­ly recov­ery of the body is nec­es­sary. In addi­tion, we must not for­get about a healthy and long sleep, dur­ing which enhanced cell regen­er­a­tion occurs.

Nutrition rules for physical exercises for gaining muscle mass

Nutrition rules for physical exercises for gaining muscle mass

Nutri­tion is an impor­tant fac­tor when train­ing for mass, so here it is also impor­tant to fol­low a num­ber of rules. It is cat­e­gor­i­cal­ly impos­si­ble to con­duct fit­ness train­ing on an emp­ty stom­ach, as well as remain hun­gry at the end of class­es. This prac­tice leads to the burn­ing of pro­teins — the basis of mus­cle tis­sue. An hour before class, you need to take a car­bo­hy­drate meal to pro­vide the body with ener­gy. After train­ing, food should be pro­tein-car­bo­hy­drate and con­tain as many use­ful min­er­als and vit­a­mins as pos­si­ble (in order to quick­ly and effec­tive­ly restore bal­ance in mus­cle cells).

The diet must be adjust­ed to your own para­me­ters. Dif­fer­ences in physique and meta­bol­ic process­es force the ath­lete to select the menu indi­vid­u­al­ly. Peo­ple prone to the accu­mu­la­tion of fat reserves should focus on pro­teins and com­plex car­bo­hy­drates, try­ing to avoid sim­ple ones. Use­ful pro­tein prod­ucts for ath­letes are egg whites, lean meats, fish, cot­tage cheese.

Ath­letes who tend to be thin and gain weight poor­ly should include sim­ple car­bo­hy­drates in their diet, best in the form of sweet fruits. With high-inten­si­ty pow­er fit­ness loads, you need to take care of an addi­tion­al mul­ti­vi­t­a­min com­plex.

To gain mus­cle mass, you will have to make a lot of effort: exer­cise reg­u­lar­ly, change your eat­ing habits, par­tial­ly change your usu­al lifestyle. You should not expect quick results: the process of build­ing mus­cle mass can take sev­er­al years.

By Yraa

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