Many people are tormented by the issue of muscle gain, in particular those who are keen enough on the topic of mass recruitment in connection with specific body type. We are talking about ectomorphs in which initially prone to thinness was laid by nature.
- How to gain muscle mass and become larger?
- How to exercise during muscle gain masses?
- How to eat when gaining muscle mass? Practical tips
- To summarize the subtotal
- Carbohydrates and Pharmacology
- The use of steroids in the collection of muscle mass
- Is it possible to simultaneously gain muscle mass and burn fat !? Answered by Stanislav Lindover
- How to gain muscle mass and become larger?
- How to exercise during muscle gain masses?
- How to eat when gaining muscle mass? Practical advice
- To summarize the subtotal
- Carbohydrates and Pharmacology
- The use of steroids in the collection of muscle mass
- Is it possible to simultaneously gain muscle mass and burn fat !? Answered by Stanislav Lindover
How to gain muscle mass and become larger?
The answer to genius is simple – you need a lot and hard to train, and also to eat a lot and correctly. Yes yes secret building a beautiful and inflated figure is not in use pharmacological preparations, and in strict adherence to the daily regimen. A vivid example of transformation, subject to the following rules –Martin Ford. This athlete has surpassed many in mass gain, although in his youth he was a very thin and overly tall boy.
Of course, not everyone will be happy with such an answer, but reality such that without a regime there will be no growth. Also, if you were initially thin or without excess excess fat, then with a set of muscle mass, and have to suffer a set of fat interlayers. The fact is that with an increase in the normal daily rate calorie intake what you need to do if you want to gain weight, not only muscles grow, but also fats.
Everyone needs, they say, a “dry” mass, not a fat bubble on the stomach. AT in fact, with plenty of food, fat comes with muscle. AND It’s unavoidable. Fat in most of us amateurs grows in proportions 0.25: 1. This means that every kilogram of muscle adds us a quarter kilo fat.
Well, if we want to add 10-15 kg of muscle mass? Here and without the calculator it is clear that nobody will simply notice new muscles under a thick layer of subcutaneous fat. More recently, they put up with fat as with inevitable evil. The main thing, they say, is growing mass, but with fat we still we’ll fight. The training cycle was divided into phases: first, the struggle for mass, and then a crazy battle with fat. In order to still To make the muscles noticeable and embossed, two steps must be taken: mass collection and drying. When typing, as you already know, together with the muscles there is a parallel accumulation of fat in order to remove this “bad” mass, there is a drying period during which a person pays more attention is not to power, but aerobic type of loads.
There are other ways to solve this problem. You will become to grow muscles, but the fat layer will not arrive. Yes, according to this diet, the specific gravity of fat in your body composition will remain at the starting level. And this despite the fact that on the day you will consume up to 3500 calories! Such numbers will be knocked down a simple mortal, but you, the bodybuilder, they are guaranteed to bring excellent vitality. And, of course, the desired kilograms dry muscles. Fortunately, there is no other way. If you ship in yourself more calories than you spend on training, muscles grow rocket pace. And although this physiological principle was born in the bowels of beef cattle breeding, it has been working without misfires for half a century already sports.
How to exercise during muscle gain masses?
You have to train hard and a lot. But not worth it overdo it. You should keep within 60-95 minutes no more. If spend more than two hours in the gym, increasing the possibility of overloading the body. You simply will not be in time recover. Therefore, try to fit in one and a half hours.
The very construction of a training plan should be approached very seriously and figure out how to make a program training, what exercises should the training consist of, which rest period and so on.
To gain muscle mass, more attention is recommended. power loads, that is – the implementation, for the most part, of the basic Exercise with a minimum of aerobic exercise. Although, of course, the aerobic part must be present. In general, pay attention bench press, various basic exercises on the back, for example: traction tilt bars, pull-ups, etc. Also, squats with a barbell. This is a very important exercise, which allows you to not only increase muscles on the legs, and increase the secretion of male hormone – testosterone. This is the most important androgen that will provide you with growth. strength and muscle mass.
How to eat when gaining muscle mass? Practical advice
The deposition of fat in the body is controlled by the hormone insulin. It stands out pancreas in response to food intake. Moreover, in direct addiction – the more I ate, the more insulin in your blood. And further: the more fat under your skin. Well, now strain the head. How to limit insulin secretion? Right, need less there is! Yes, just such a tip is given by fashion magazines to their readers, however, on such a diet the bodybuilder will stretch his legs already in a week. The answer you need is: there is little, but often! AT in the end you will get a lot of calories without the threat of insulin mudflowing.
So, remember the first rule: a bodybuilder accepts food 6 times a day. Look, someone has already ripped off head the hat and trample it underfoot! Like, this is simply impossible! What about the family? Job? Live to eat ?!
Food is pleasure along with sex. Amid heavy training she becomes doubly fun. So by multiplying the number of meals, bodybuilding only increases the degree enjoy your life. But seriously, the organization of frequent nutrition – this is perhaps the most troublesome side of the sport. She demands tight discipline and planning skills. If you have nothing like that not in sight, bite the bullet and take up self-education.
Believe me, not only the quantity depends on these qualities of character your biceps, but also your entire life success. Organization of frequent food – this is only one test of strength, far from the most cool.
And now about the second rule. The composition affects insulin secretion food. Carbohydrates are especially active in this regard. For this reason they can be taken no more than 40-80 grams at a time. Wherein The specific serving size depends on your natural size. The upper limit is for especially large guys who already weigh under one hundred kg.
Fats need only 5-10 g (for a single dose) and 40-60 g of protein. The secret is that our digestion is remarkably absorbed. nutrients only under the condition of the “correct” ratio in a dish of proteins, fats and carbohydrates. An attempt to go beyond the specified digits are fraught not only with excess fat, but also with a stop of muscle growth. In fact, muscle nutrition will get worse.
The mistake of the past days is that a lot of calories a bodybuilder consumed day and night. But if you want to grow muscle instead fat, you can eat a lot only thrice: in the morning, at breakfast, and after workout. Or in equal portions, six times a day. Main condition, set the right amount of calories. Also, carbohydrates are desirable consume in the morning, and take protein food in afternoon.
At night, the body only wasted energy, and in the morning it is desperate needs to be replenished. For this reason, breakfast should be high calorie. And then everything will be learned without a trace. Example the breakfast is quite simple. For example, you wake up in the morning, it was it’s good to immediately drink a protein shake consisting of whey protein. It is quickly absorbed and makes up for the need. organism in protein. If there is no protein, immediately proceed to cooking or warming up food. An excellent breakfast is buckwheat with a touch of light, low-fat salad. By the way, the salad can be seasoned with linseed or olive oil. It is better not to eat meat in the morning and give preference cereals that contain the slow carbohydrates you need the body to absorb protein and provide the body with energy.
The situation is somewhat different after training. Muscle extremely exhausted, in need of nutrition, and therefore subsequent intake Food should be especially rich in calories. Moreover, removed restrictions on carbohydrate intake. You can take twice as many a known norm – up to 180 g. Moreover, without the risk of fat deposits. Yes, carbohydrates will cause insulin secretion, but after exercise it “Forgets” about fat and acts as a transport hormone. Insulin “carries” carbohydrates and sugar on itself, and actively nourishes them muscle cells.
The remaining meals contain a relatively modest number calories, however with plenty of breakfast and shock proteins and carbohydrates after training daily rate calorie intake will be a record high.
To summarize the subtotal
To add “lean” muscle mass, you only need a lot twice a day – at breakfast and after training. The rest of the time days the already known rule “eat little, but often.”
Another mistake of the past was that a bodybuilder was eating equally much on rest days. Setting a high standard for yourself carbohydrate intake, athletes continued to absorb it in the period recovery. The energy consumption of rest is incomparably lower, and therefore excess carbohydrates became completely unnecessary. Then came to help insulin and turn excess sugar into fat.
But if only that! The fact is that by evening, insulin increasing its activity. So a lot of carbohydrates in evening meals became doubly fatal.
According to sports science, protein intake should remain constantly high: up to 4 g per kilogram of body weight on training days and recreation. This means that a decrease in the proportion of carbohydrates in diet will entail a major reduction in caloric intake diet. If on training days per kilogram of body weight 36-40 calories, then the recovery period requires reducing this indicator up to 24-28 calories. And this is the last rule of the “right” nutrition. You have to vary the daily calorie content menu, and this will be a reliable guarantee of the growth of “dry” muscles.
Carbohydrates and Pharmacology
Carbohydrates after exercise are extremely beneficial. They cause secretion insulin, which not only “pumps” into muscle cells amino acids and sugar, but also supports the highest level of testosterone in blood. As you know, strength training leads to a chord testosterone release, which triggers the anabolic process. A high level of testosterone in the blood at another time of the day does not affects muscle growth. Otherwise, everyone who gets medical steroids would have muscle a lot of bodybuilders. Testosterone levels stay high longer if the blood contains insulin.
Thus, taking a large amount of carbohydrates after Workout is a must. On the other hand in recovery period, when there is no training energy consumption, many You can’t eat carbohydrates. Excessive blood sugar perceived organism as a danger signal. Just for such a case and need insulin. It cleanses the blood of excess sugar, turning sugar into fat. This fat is “stored” under the skin and is only partially destroyed. the liver.
The use of steroids in the collection of muscle mass
In general, pharmacological preparations were originally Designed for medical use. However, undoubted benefits for the body in terms of growth of strength indicators, stamina and muscle growth could not but notice athletes for whom such advantages from the use of steroids vital for reaching athletic heights. This is what I mean you ask me. To the fact that the use of pharmacology is always implies achieving excellence in professional sports, where the athletes live it and get paid for the whole thing. So what if you are not a professional bodybuilder, it is better not to use steroids touch. However, if you still want to go dark side, it’s better to do from 21 years and 1-2 years of experience in the gym.
When gaining muscle mass, a wide variety of drugs, for example: Turinabol, Sustanol-250, Trenbolone, methandienone, omnadren-250 (an analogue of Sustanon), etc. Actually there are a lot of drugs and each affects the body in different ways. Some promote muscle growth, some are necessary for better recovery, such as Asparkam. Also, not all preparations are suitable for beginner athletes. In the beginning it is necessary start with light courses and light steroid medications.
It is very important to do competent PCT or post-cycle therapy. It exists to help the body recover from a course of steroids, clean the kidneys, liver and restore normal production of own testosterone.
By the way, with testosterone you need to be careful, it is doubly important here do PCT, since when taking exogenous testosterone, that is a synthetic analogue of the male hormone that is administered from the outside, production of own androgen is reduced. Need him restore by using various kinds of antiestrogen preparations. Most often, after a course to restore the arc use clomiphene citrate or clomid. In general, in one article everything and you won’t tell. To immerse yourself more in the topic Bodybuilding, go to the BuildBody – Body Building website. There you find a lot of good nutritional information for recruiting muscle mass, weight loss, maintaining a figure, etc. Also, many interesting articles on training and application pharmacology.