Take The Best Plan For Quickly Gaining Muscle
-by Angela G. Neumann
It’s a big goal: to gain 10 pounds of muscle in just one month. While these results are aggressive and cannot continue indefinitely at the same rate, we have seen first-hand people who have followed our massive earnings programs and achieved double-digit earnings of an average of 2 in four weeks. at 3 pounds a week. , Trust us, this can be done. But if there is one thing that needs a bold goal, it is an ambitious strategy for training and nutrition. When it comes to nutrition, you do not even think of taking this aspect lightly. You can do anything you want, but if you do not get enough calories and macronutrients, you will not develop muscle. What and when you need to eat is crucial for your results, and you will find everything you need to know about mass in a short time in our complete diet.
How do you really build Muscles?
Before discussing the practical aspects of muscle building, we must analyze the basic principles of muscular physiology so that we are all in the same way.
When someone lifts weights, they create a trauma in the muscle fiber by creating microcracks. Once the damage has occurred, a biochemical signaling cascade occurs and the satellite cells are activated. These cells effectively bind to muscle cells to repair damaged areas and synthesize new contractile components.
As these components increase in cross-section, the phenomenon commonly known as muscle hypertrophy occurs.
In essence, you should remember that the goal of the exercise is to stimulate protein synthesis, but the key to building muscle is repairing the cells, no damage.
Do not get me wrong, there is something true in the saying: “stimulate, do not destroy“. But to quote Supergenius and performance specialist Alex Viada,
Protein Supplements Increase Muscle Mass
If I had to ask any supplement company, they would say wholeheartedly that their protein supplementation, amino acids, or other “last important supplement that guarantees to put the muscle in the thinnest way” will work wonders. After them, you will gain pounds of muscle, you will lose pounds of fat and you will become stronger at night.
The truth, however, is the best muscle building substance you can put in your body … wait … EAT!
Yes, food. The food you eat provides you with all the basic components, energy resources, and nutrients your body needs to recover and rebuild its muscles in larger, stronger versions of your old ones. Just try to include some kind of protein in every meal, and you should get enough nutrients to gain muscle.
Because if you think about it, protein supplements like whey powder are just foods. Their real benefit is that they concentrate the nutrients that play a key role in muscle building.
Then, if you remember, if you cannot eat enough food or protein during the day, you should consider a good protein supplement. It will help you reach the excess of nutrients needed to make a little more muscle. Is it magic? No, it’s just food, and some people find it easier to get a protein shake to get more protein instead of taking the time to cook and eat a plate of a dead animal.
However, with regard to the consumption of isolated amino acids, the components of the protein are concerned; you are probably wasting your money. In general, they are not needed for most men because a balanced diet with enough protein and calories usually meets all of our amino acid needs. The only people who really need amino acid supplements (often called BCAA’s) are professional athletes. Then, unless you are a professional athlete, donate, save your money.
Calculate your Calories needs
First things first: you need to determine your basic metabolic rate (BMR). The BMR is an estimate of the minimum energy that is essentially needed to perform basic functions of the body maintain online (heart rate, breathing, etc.) if you have spent a full 24-hour rest period.
After defining your BMR, you must use the active factor multiplier to calculate your total daily energy expenditure (TDEE). It is a combination of the calories needed to maintain your basic metabolic rate with your daily activities.
Thin mass In general, a lean mass is recommended for healthy people with average weight. Use the following formula to determine your daily calorie requirement for lean body mass:
- TDEE + 250 calories.
Aggressive Mass If you are new enough to training, underweight or a hard-won classic, it might be advantageous to aggressively eat. Use the following formula to determine your daily calorie requirements for an aggressive bulge:
- TDEE + 500 calories.
Remember all these calculations are based on algorithms for most individuals. However, you can not take into account all individual variables, such as: Like NEAT (thermogenesis of activities that are not related to physical activity in context), genotypes, hormones, lifestyle factors, hobbies or the area of the nervous system.
As a result, some people need to add more calories to gain weight, while others need less to get the balance in the right direction. Start with a fixed number, eat a month, check the scale and evaluate again.
The second half of the program aims to maximize the size with slightly higher repetitions and emphasizing the intensity. The pearl zones move for most exercises up to 10-12, which is ideal for promoting muscle hypertrophy (growth) is. The total increases slightly over these two weeks, mainly because of the additional isolation exercises that are performed before the body moves to the chest, back, shoulders, and legs. This technique called premature exhaustion greatly increases the intensity of training. They tire the main target muscle with an isolation exercise and then beat it in this state of exhaustion with a compound motion, which, if done correctly, your big muscle will cause them to collapse before the muscles of support give way. (For example, the true dumbbell flight for the breast to the chest muscles directly, so the triceps should not be the weakest link and should not cause the completion of the whole during the bench press).
Publishers Note: “How much protein should you eat per day” is the one of the best guide to know what amount protein is suitable for your health.
The article “Take the Best Plan for Quickly Gaining Muscle” is written and brought to you by Angela G. Neumann