- March 23, 2022
Table of Contents
Today we answer one of the biggest fitness questions. Yes! How to Gain Muscle Mass?
Most people go to the gym or various group activities with a single goal – to lose weight and shape the body harmoniously. But in fitness clubs there is a large percentage of another group of trainers – those who no longer want to be thin, but to gain an enviable amount of muscle mass.
This process is by no means easier than losing weight, because in order to gain muscle, you must first gain weight. At the same time, it is imperative to follow strict diets and workouts so that you do not end up gaining weight in the form of unwanted fat.
If you have decided that now is the time to gain more muscle mass, then you are absolutely right. During the cold months it is easier to climb and you can safely eat heavier foods.
What do you need to know before starting your transformation? First and foremost – it will take time and effort, but the end result is worth it.
Anyone who is actively involved in fitness and sports knows that nutrition is 80% of the ultimate success. The truth is that you can spend hours in grueling workouts, but no matter how effective your weight training and exercises are, they can’t work wonders if you overdo junk food.
When you start a muscle mass gain regime, it is crucial to switch to a calorie excess mode. This means predicting an excess within 10 to 30% of the daily caloric minimum. That is, if you eat 1800 calories a day, then to gain net weight you need to increase your calorie intake by at least 180 calories.
The second mandatory element of the diet is the intake of sufficient protein, because it builds muscle. The accepted standard is an intake of 2 g of protein per kilogram of body weight. To increase muscle volume, it is good to stick mainly to animal sources – meat, fish, eggs and dairy products.
Last but not least are carbohydrates and fats. Carbohydrate intake should be 2-3 times higher than protein, and its type is also important. It is recommended to eat slowly digestible carbohydrates such as rice and potatoes for most of the day. In terms of fat, rely on foods such as avocados, olive oil and raw almonds or walnuts (so-called “good” fats). Don’t miss fruits and vegetables to have enough energy.
Although nutrition is the main culprit for gaining and losing weight, you will not be able to sculpt the desired relief without intense training. To build muscle mass, your training program should include as many basic exercises with heavy weights as possible, and cardio is best left to warm up. Basic exercises are important because when the goal is more muscle and mass, the emphasis should be on exercises that load entire muscle areas and make individual muscles work at the same time to be more effective and visible.
What are the exercises you need to rely on in order to be able to gain more muscle mass, which is distributed and harmonious in your body?
We start from the bottom up!
Squats are an exercise you can’t miss if you want to shape your hips and buttocks. When the emphasis is on more repetitions with great weight, then in a few months you will notice how differently your legs are shaped. We recommend that you do 4 sets of 20 reps, not forgetting to load the lever with more weight.
One of the best exercises that work the whole body. It is important to be careful when performing it, because the exercise puts a strain on the lower back and in the absence of sufficient concentration, you can get injured. To perform the exercise correctly, you need to spread your legs shoulder-width apart. Try to keep your back straight without twisting it under the weight of the lever. Do 4 sets of up to 15 reps.
We have already written about the power and effect of quality recruitment. For a broad back and muscle formation in this part of the body, emphasize the levers. The pull-ups have a wide range of varieties and in addition to the back, they also work to increase the circumference of the biceps. For greater effect, attach extra weight to your legs. You can easily do 4 sets with 20-25 repetitions.
Another wonderful exercise that works for the entire upper body. The buckets also have many varieties, but they are ingenious in their simplicity of execution. When you emphasize this exercise, you work for every muscle in your arms, chest, back, and even your abdomen. To perform them correctly, you need two parallel levers. Buckets mimic the principle of pull-ups, so here for extra difficulty, you can add weights. Do 4 sets with 20-25 reps or until failure.
Shoulder presses are probably the most difficult exercise listed so far, so it is not recommended to perform it without the supervision of a personal trainer, especially if you are a beginner. It can be performed with a barbell or with dumbbells, a matter of personal preference. To perform the exercise correctly, you need to take a sitting position with outstretched arms above your head. Then begin to slowly squeeze your arms until you fold them completely and then return to the starting position. Do 3 sets of up to 15 reps.
We can not miss the intake of supplements when it comes to gaining muscle mass. It is the supplements that shorten this process and help significantly when the main goal is volume and relief. Among the main helpers in building muscle are whey protein powder, creative and gainers. In addition to helping to increase lean muscle mass, nutritional supplements also provide more energy to apply during an intense workout. We recommend that you consult a professional instructor before taking any supplements.