The role of exercise and nutrition in mass training

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Begin­ners in strength train­ing often ask: how long does it take to build volu­mi­nous mus­cles? How much mus­cle mass can you gain in a week, in a month, in six months? All these are not idle ques­tions. Know­ing the answers to them, you can real­is­ti­cal­ly approach train­ing — with­out high expec­ta­tions.

How much muscle mass can you gain?

On aver­age, a per­son builds up from 9 to 22 kilo­grams of mus­cle mass in his life. To clar­i­fy: for men, this fig­ure is 18–22 kg, for women — 9–12 kg. These fig­ures are aver­aged, that is, some peo­ple may not reach the declared 18 kg (for women — 9 kg), while oth­ers quite eas­i­ly step over the upper lim­it. But most peo­ple fit into that range of val­ues. Note that here we mean a set of mus­cle mass with­out the use of phar­ma­ceu­ti­cals.

How fast can muscles grow?

If you cre­ate opti­mal con­di­tions for the growth of mus­cle tis­sue, you can expect the fol­low­ing dynam­ics:

    an increase in muscle mass per week for men — 100–200 g (about 0.5–1 kg per month);
    for women — 50–100 g (up to 500 g per month).

We are talk­ing about the growth of lean mus­cle mass. Although the over­all weight gain is greater — due to the accu­mu­la­tion of water and fat. Here again, aver­aged indi­ca­tors are giv­en: in excep­tion­al cas­es, both a greater and a low­er rate of mus­cle recruit­ment can be observed. How fast your mus­cles grow depends on many fac­tors. Let’s con­sid­er some of them in more detail.

Age and muscle growth

Age and muscle growth

The younger a per­son is, the eas­i­er it is to build mus­cle. The fact is that at a young age, hor­mones are more active­ly pro­duced that stim­u­late the growth of mus­cle tis­sue. While the body is grow­ing and form­ing, ana­bol­ic (cre­ative) process­es pre­dom­i­nate in it. After the age of 25, the lev­el of ana­bol­ic hor­mones begins to grad­u­al­ly decline. In adult­hood, the process­es of catab­o­lism (destruc­tion) dom­i­nate. In the absence of increased phys­i­cal activ­i­ty, the per­cent­age of mus­cle tis­sue in the body grad­u­al­ly decreas­es. And even if you reg­u­lar­ly per­form strength exer­cis­es, the mus­cles will not grow as fast as in youth.

Genetic factors

Doing the same train­ing pro­gram, one per­son will build impres­sive mus­cles in a year, while anoth­er may need twice as long to do this. There are also peo­ple who, no mat­ter how hard they try to pump up volu­mi­nous mus­cles, can­not. It’s all about hered­i­ty. Dif­fer­ent peo­ple have dif­fer­ent poten­tial for mus­cle growth. The rate of mus­cle growth direct­ly depends on anatom­i­cal and phys­i­o­log­i­cal fea­tures, such as the length of mus­cles and ten­dons, body pro­por­tions, the ratio of slow and fast mus­cle fibers, hor­mon­al lev­els, etc.

Training experience

Untrained mus­cles are eas­i­ly stim­u­lat­ed to grow. They are sen­si­tive even to small loads. If the train­ing process is orga­nized cor­rect­ly, begin­ners demon­strate a high rate of mus­cle growth. But after about six months, it begins to decline. The longer the train­ing expe­ri­ence, the slow­er the mus­cles grow. Every year, the rate of mus­cle growth is halved.

Choice of exercises

The basis of mass-gath­er­ing train­ing is basic exer­cis­es. They allow you to use the largest weight of weights and load sev­er­al large mus­cle groups at once. If the train­ing is aimed at gain­ing mus­cle mass, there is not much point in using iso­la­tion exer­cis­es. Although they may be present in the pro­gram, but as an addi­tion to the base.

The role of nutrition in the process of gaining muscle mass

Strength exer­cis­es alone are not enough for suc­cess­ful mus­cle growth. Prop­er nutri­tion plays an impor­tant role in this process. The body must con­tin­u­ous­ly receive all the nec­es­sary sub­stances for build­ing mus­cle fibers, for ener­gy pro­duc­tion, for the syn­the­sis of ana­bol­ic hor­mones, etc. Dur­ing the peri­od of gain­ing mus­cle mass, nutri­tion should not only be bal­anced, but also high-calo­rie. You need to con­sume about 20% more calo­ries than the dai­ly require­ment. At the same time, the com­po­si­tion of the diet should be such that the amount of mus­cle tis­sue, and not fat, increas­es in the body. It is nec­es­sary to give pref­er­ence to a vari­ety of cere­als, veg­eta­bles, dairy prod­ucts, lean meats, fish, eggs, fruits, herbs, nuts.

Sports nutrition

Sports nutrition

It is quite dif­fi­cult to pro­vide the body with all the nec­es­sary sub­stances with­out resort­ing to sports nutri­tion. Dur­ing the peri­od of mass gain, the body needs a lot of pro­tein, car­bo­hy­drates, vit­a­mins, trace ele­ments. In sports sup­ple­ments, all this is con­tained in a con­cen­trat­ed form. It is much eas­i­er to drink a serv­ing of a gain­er or a pro­tein shake than it is to cook and eat sev­er­al meals from reg­u­lar food. There are many types of sports sup­ple­ments. Sports nutri­tion for gain­ing mus­cle mass is gain­ers, pro­teins, BCAA, cre­a­tine, vit­a­min and min­er­al com­plex­es. Do not con­fuse sports nutri­tion with phar­ma­co­log­i­cal prepa­ra­tions. It has the same com­po­si­tion as reg­u­lar food, only it is bet­ter absorbed and con­tains use­ful nutri­ents in a con­cen­trat­ed form.

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The effect of steroids on muscle growth

Steroids are phar­ma­co­log­i­cal drugs with pow­er­ful ana­bol­ic and andro­genic effects. Tak­ing steroids, you can achieve a sig­nif­i­cant increase in mus­cle mass in a short time. Steroids speed up pro­tein syn­the­sis in mus­cle cells and increase the num­ber of red blood cells in the blood, so that the mus­cles are bet­ter sup­plied with oxy­gen. Under the influ­ence of steroids, the for­ma­tion of fat cells slows down, the effect of cata­bol­ic hor­mones decreas­es, and tis­sue regen­er­a­tion is accel­er­at­ed. These drugs increase endurance and improve per­for­mance, mak­ing work­outs more pro­duc­tive. In addi­tion, they short­en the recov­ery peri­od after heavy loads. How­ev­er, steroids have side effects and can be tox­ic to the liv­er and kid­neys. They can­not be tak­en all the time. And after the end of the course, it is nec­es­sary to cleanse the body, restore the liv­er and kid­neys, and nor­mal­ize the hor­mon­al back­ground.

By Yraa

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