How to quickly pump up muscle mass of the body? How To Gain Muscle Fast - The Complete Guide.

Rock right in the gym is very important, because the result of your classes directly depends on it. But the correctness of training is determined not only by general, but also by individual factors. Thus, for a novice athlete, a properly built split is one thing, and for a more advanced athlete it is completely different, while the stage of training should also be taken into account. Some rules are for building muscle mass, others for building strength, and still others for building quality. It is important to note that it is impossible to consider training separately from recovery, since the training process is a system of loads and adaptations. During training, you create stress that triggers the synthesis of contractile proteins, but at the end of it, it starts even more. milestone- recovery, on which, in fact, your progress depends. If you train properly, but then don't recover, then instead of growth, regression will occur, and constant training in under-recovery mode will generally lead to a training plateau.

In this article, you will learn how to properly swing in the gym, taking into account fitness, the purpose of the training, and the recovery capabilities of the athlete. Also you will know general rules workouts that should be followed regardless of a specific training program. However, not all of these recommendations are prescriptive, as each individual is genetically different and responds differently to training stress. There are a lot of factors at play here, muscle composition to pharmacological support. But there are rules that are always true! For example, the progression of loads and the systematic training. At the same time, there are some rules that you need to take into account, but this does not mean that they cannot be adapted to suit you. On the contrary, it is possible and necessary, and for this it is necessary to observe one more inviolable rule - to keep a training diary!

General training rules

The volume of training must be such that the body is able to digest it, so a key factor in this case is the duration of the workout. Training in the gym depends on its purpose, but it should not exceed 60 minutes. This refers to direct training with iron, not including warm-ups. The bottom line is that in 60 minutes the hormonal background deteriorates sharply, the level of testosterone and insulin drops, as a result of which catabolic processes begin to prevail over anabolic ones, and instead of progress, regression occurs. Of course, it is also important to take into account the intensity of the training, which directly depends on which muscle fibers you are working on. That is why, when an athlete trains for strength, it is possible to swing longer than during mass work, since in the first case, glycolytic and high-threshold fast muscle fibers are trained, and in the second, oxidative ones.

The goal, strength or mass, determines both the time under load and the rest time between sets. If in order to properly swing for strength, it is necessary to load the muscles in each approach for 10-20 seconds, which is approximately equal to 3-6 repetitions, then when training for mass, the athlete performs 6-12 repetitions, as a result of which the muscles are under load for 20- 50 seconds. But the rest time between sets during strength training, on the contrary, is longer, the athlete can rest for 5 and 10 minutes, and during mass gain, the rest lasts up to 1 minute between sets. Tellingly, during terrain training, rest between sets is even less, and repetitions are even more, while such a workout is the shortest. It is not difficult to conclude that with increasing intensity, the duration of the workout is reduced.

Load progression is an inviolable rule of training, which consists in constantly trying to give your muscles a greater load. Such progress is most easily achieved by increasing the working weights on the bar. This does not mean that you need to grow in all sets of all exercises from training to training, no, it does not work that way. It is enough for you to complete at least one approach in the basic exercise for the trained muscle group with a lot of weight. Let's say you're trying pump up your chest , which means that the basic exercise is a bench press or an angle press, and in them, first of all, you should try to progress. At the same time, in other exercises it is also necessary to try to increase the weight, but again, not necessarily in all approaches.

But even if you swing absolutely correctly, most likely, it will become problematic to progress due to weight very soon. Actually, even when it is possible, it will still rarely be possible to increase the weight and keep the number of repetitions at the same level. Most often, you will increase the weight, and the number of repetitions will fall. Therefore, the progression of loads will occur in cycles. In the first cycle, you will increase the weight, respectively, the repetitions will fall, and in the second cycle, you will try to complete the same number of repetitions with more weight. Such a progression scheme is the simplest and most effective, but over time, its effectiveness begins to fall and then you have to apply more progressive methods workouts. They are not better, just when the muscles are already accustomed to a certain stress, then in order to “surprise” them, give them an incentive to adapt, an unusual load is needed. The bottom line is that the growth of muscle mass is only an external reflection of the body's adaptation to the load that it receives in training.

Systematicity is another training rule that should always be observed, regardless of fitness or training stage. First of all, you need training diary , which will help to comply with the principle of constant progression of loads. Without a diary, you will not be able to track your progress or make adjustments to your training program, because your workouts simply will not be a system. A lot of guys work out without a diary, and they don’t have results for years, so be sure to start a diary, fix everything in it and try to beat your previous “records” every workout. At the same time, it is not enough just to swing correctly, it is also important to recover correctly. What exactly should be done for correct recovery, we will consider later, since this depends on the specific training cycle, for now it is important to note that recovery should lead to supercompensation .

Output : training rules must be followed in order for the body to receive adequate stress during training, so that the athlete can avoid overtraining. At the same time, you should definitely try to progress the load, since this is the only way to force the body to adapt, and the adaptation of the body outwardly will look like an increase in muscle mass. In order for progress to become possible, it is necessary to start a training diary and monitor recovery, since it is possible to progress in one single case if the muscles reach the point of supercompensation during their next workout.

How start right sway

A novice athlete, first of all, needs to correctly set a goal for himself, because on initial stage there is no need to strive to gain muscle mass, or increase power performance, this will be dealt with in the future. The main task of a novice athlete is to prepare all body systems for future exercises in the gym. First of all, it is necessary to develop muscle feeling , that is, to work out the technique and learn how to properly contract muscle fibers. The best way to achieve your goal is circuit training, which uses small working weights, about 50%, and such training should consist of basic exercises. Beginner training program perfect for these tasks. This training period lasts from 2 to 4 months, depending on the physical fitness of the athlete.

We have already written in detail about the recommendations for beginners in the article about bodybuilding for beginners , here we briefly note the basic rules: during training, the athlete should not reach positive failure, for this purpose only 50% of the working weight is used; workouts should be short and last no more than 40 minutes; workouts should be circular, and the technique of performing the exercises should be perfect. The preparatory stage of training is the most important, so we strongly recommend not to rush, in 2 months you still won’t gain muscle mass, no matter how you swing correctly, especially since without proper preparation your body simply won’t digest such a load, which theoretically can stimulate hypertrophy muscles. Be patient and take at least 2 months to prepare. Believe me, it will pay off three times and in the very near future!

As needed swing correctly to ground

The set of muscle mass is a process of gradual muscle hypertrophy due to regular loads of a certain type. But in the process of training, not just muscles are trained, but certain muscle qualities. For hypertrophy, it is most effective to train the qualities of muscle strength endurance, that is, the ability to perform hard work for a long time. That is why bodybuilders train volume, in a large number of approaches and repetitions. by the most important rules weight training is the speed of each repetition, the total time of the muscle under load in the approach, the rest between sets and the total number of barbell lifts per workout. On the other side of the muscle building process is recovery, which, as you already know, should allow supercompensation to be achieved. Your task is to select an adequate load that can stimulate hypertrophy and which your body is able to digest, as well as the selection of an adequate recovery system. You will now find out how it looks from a practical point of view, but remember that everything is individual, therefore, if on average you need to rest 2 weeks between heavy leg workouts, then 10 days may be enough for you, and 20 for your partner will not be enough. Everything is individual so don't be afraid to experiment!

Weight training rules

The duration of a mass workout should not exceed 60 minutes, preferably within 50. Each set should last from 20 to 40 seconds, during which time you should do from 6 to 12 repetitions, depending on the exercise that you are performing. The barbell squat is more difficult than the bench press. narrow grip, so in 50 seconds you can do about 8 reps of squats and about 12 reps of close grip bench presses. That's why "triceps likes a lot of reps." The bottom line is that muscles grow best when energy is provided by glycolysis. In general, there are three methods of muscle energy supply: 2 anaerobic and 1 aerobic. During the first 10-20 seconds, the athlete depletes the supply of creatine phosphate, over the next 20-30 seconds, the supply of glycogen, after which the muscles begin to “acidify” - this is the process of energy supply with the participation of air.

Since in order to properly swing to the mass, it is necessary to deplete glycogen stores, then you should recover between sets so much time that it is enough to restore glycogen stores. The optimal rest time is 1 minute. Would it be helpful to rest more? Yes, it would! But then your tonnage per workout would be low. You remember that the process of muscle hypertrophy is the process of adapting the body to performing volumetric strength work, so KPSh, the number of barbell lifts, per workout should be large. There is a method to increase the rest time between sets without reducing the KPS, these are super series of 2-3 exercises, most often 2. The athlete builds a training split so that in 1 workout he pumps 2 muscle groups of antagonists, for example, biceps and triceps, and trains in supersets .

This training technique is suitable for more advanced athletes who can no longer do more simple ways training, but this is perhaps the first thing to include in your weight training program when muscles stop responding to stress. Supersets are performed like this: You perform a set for biceps, and then immediately perform a set for triceps without rest, then rest for a minute and repeat everything again. Thus, each muscle rests for 2 minutes, while it is actively bathed in blood when you train its antagonist. The classic pairs of antagonist muscles are: biceps and triceps, back and chest, quadriceps and hamstrings, anterior and middle deltas.

The required number of approaches per workout per working muscle group varies depending on the level of fitness of the athlete and the muscle group itself. Athletes who have just switched to a split system after a training period should perform 6-8 working sets for large muscle groups, 4-5 sets for small muscle groups. Athletes who have already worked out for six months can increase the number of approaches to 10-12 and 6-8, respectively. In the future, the volume of training must be adjusted more individually, experimenting and fixing the result in a training diary. You will most likely add exercises to some muscle groups faster than others, since each of us has our own genetics. But all this should also be provided by the correct recovery system.

Good day, friends. Most fans of lifting iron ask a completely logical question: “How to quickly pump up?”. After all, we, as a rule, do not want to spend a lot of energy to achieve a result. I want everything at once. To achieve any goal, there is a certain sequence of actions, a plan that can be adjusted on the way to achieving the result. But without a clearly constructed path to the goal (ideal body), a person can wander around the bush for years, like a kitten lost in the night forest.

Each bodybuilder (bodybuilder), regardless of the level of training, has his own philosophy of bodybuilding. Over time, our beliefs change to more perfect ones and then we reach new heights.

But absolutely every athlete will tell you that his approach to pumping muscles is correct. And so am I. THERE ARE NO GOOD AND BAD training schemes, but their effectiveness, on different stages bodybuilding, for different purposes, and even more so on different people will differ significantly.

I do not want to tell you that only my point of view is correct, but on this moment of my development, I believe that this approach is at least reasonable and logical, so I decided to show it to you.

Our views change in connection with the acquisition of new knowledge, so over the years you will understand more and more what is more effective for you and what practically does not work.

hare and turtle

The most interesting thing in bodybuilding is that not always a large amount of knowledge is a guarantee of the effectiveness of any philosophy. So many bodybuilders who have impressive muscle mass have no idea why. They are both lucky and unlucky at the same time.

Lucky, of course, because they spent much less resources (time, money, effort) to achieve an amazing body and now they are several steps ahead of others.

But it was not lucky for the reason that if it happens that the old methods stop working for them or become less effective (the body gets used to it, adapts), they will spend much more time selecting a new, working scheme.

The situation is similar to the fairy tale about the tortoise and the hare, where the hare immediately runs forward, but later runs out of steam rather quickly, and the tortoise slowly, but systematically and stubbornly goes to the intended goal.

Now, I think, you understand why it is important not only to choose the right method that works for you as much as possible, but also to understand why you are working according to this particular scheme. Then you will get the maximum effect!

How to pump up fast

Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you have? I think there will be two main ones:

1. What will we take with us?
2. Which route will we take to the mountain?

After all, it is logical. To climb to the top, you need to know what we need when climbing and, in fact, how to climb this very peak.

But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle, so as not to increase the load and rely on the fact that this will reach the very top.

And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I bring such analogies?

All people want beautiful body but not many truly achieve impressive results, because doing what they shouldn't. They walk around the mountain, instead of purposefully moving up.

To move along the shortest and most effective path, I have a cool article for girls and men about. Be sure to read. A lot of things will become clear to you.

Choosing your training program

Choosing a truly effective individual program training can lead to a stupor even "experienced" pitching. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least a few months.

Because at first the muscles use less energy-intensive ways of adapting to a new load (improving the brain-muscle connection, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.

I will not consider the stages of muscle growth and for how much you can pump up, because. I have already spoken about this and I do not see the point in repeating it. Now I'm just telling you the RIGHT way, in my opinion, on the way to a beautiful body.

For example, it will differ significantly from the program for the endomorph, and even more so from. I think it's understandable.

Now next, you need to decide what muscle quality you want to develop:

• Strength (powerlifting)
• Performance (bodybuilding)
• Endurance (crossfit, etc.)

And only then start compiling your training program.

There is no need to change one training program for another until you have been trained according to your program for 3-4, or even 5 months, because. muscle growth is far from a fast process.

load progression. The basis of everything

The undeniable key to success in bodybuilding is the progression of the load. Moreover, the load is not only the weight on the bar. There is one simple postulate here:

Muscles do not make sense to increase if the load does not increase.

And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very time consuming process.

First, large muscles themselves consume a lot of energy, even when you are at rest, for example, when you sleep.

Secondly, in order to build these same muscles, again, you need to spend a large amount of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you as much muscle as you need to perform a particular job.

Do not play sports? Here you have as many muscles as you need just for walking. Are you running? Here is the right amount of muscle for you. Are you lifting heavy weights? Need more muscle. Everything is in proportion to the cost.

Therefore, AT THE BEGINNING of your training, it is easiest to increase the load with the help of weight on the shells. When weight increases, the body makes the muscles a little stronger, through certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!

This is an incomprehensible restoration. Supercompensation

When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and it perfectly understands that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before training.

He begins SUPER RECOVERY (super compensation) to protect himself from possible re-loading.

But we are not stupid either, so it is during the period of supercompensation that we must increase the load! We should train next time for this muscle group precisely in the supercompensation phase! But the load must again be increased (weight on the bar or the number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.

Comprehensive development of all muscle structures

First, there is different types muscle fibers that are designed to perform different work:

• slow muscle fibers (running, walking, monotonous long load);
• fast muscle fibers (average load for 15-30 seconds);
• high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick inclusion in work);

Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of the sarcoplasm!

Only the development of all muscle fibers and other systems will contribute to the maximum growth of your muscles!

In professional bodybuilders, all muscle fibers are equally developed, and they also have a larger volume of sarcoplasm and glycogen. This proves that one should use A complex approach in achieving a truly powerful body.

Load cycling

Each body system (nervous, cardiovascular, energy, etc.) requires different terms recovery and, as a result, supercompensation also occurs in different time.

If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.

For example, in order to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs already on the 5-6th day. We train myofibril hypertrophy to failure in the range of 6-12 repetitions, and supercompensation occurs 11-13 days after such training.

Any normal physiologist knows this, but very few use this incredible opportunity in their training.

Therefore, only with the uniform development of all body systems, we can count on a truly impressive result.

If you always train only hard (for hypertrophy of myofibrils), then sooner or later it will stall your results or even worse, drive you into a state of severe overtraining.

Act Consistently

When, it is no longer possible to progress the load linearly (simply by increasing the weight on the bar from workout to workout), because. progress will sooner or later slow down a lot, until it stops completely, then you need to consistently connect the training of other systems in order to expand the possibilities for muscle growth.

No need to train everything in a row, because. this will disperse the focus on a specific target.

If the goal is to feel better in the muscles (as in the first 3-4 months of training), then concentrate on this. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.

Your dope is food

Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can give significant progress in muscle growth, as well as fat burning!

Eating is an integral part of post-workout recovery, because it takes bricks to build a house.

It performs the most important functions:

• acceleration / deceleration of metabolism (metabolism);
• acceleration of anabolism (building body tissues);
• slowing catabolism (destruction of body tissues);

A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.

Also a good addition to the main diet is the appropriate sports nutrition (protein, creatine, L-Carnitine, Arginine, etc.). But at the very beginning of classes (9 months-1 year) there is no point in it. You will grow well anyway.

The most powerful weapon

I don't think I'm going to reveal the unknown if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is a powerful weapon that forgives many mistakes against the background of enhanced anabolism.

And indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further, at the same speed. It is difficult to put up with gains in the size of the biceps of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to the help of pharmacological support.

But there is one amendment here, in order to use steroids, the athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.

Many make the fatal mistake of starting steroids in the first 2-3 years of iron training, thereby undermining their endocrine system, reducing the susceptibility of receptors to them, and, what can I say, in the end, losing all their results, and sometimes health, after such a few courses.

If you do not compete, you are not a professional, and, moreover, you “in kind” did not build up 15-20 kg of muscles (only not “dirty mass”, but pure muscles, without fat), then ABOUT ANY STEROIDS AND SPEECH CANNOT BE! Dot.

conclusions

1. Approach responsibly to the choice of the training program. Remember that it is better to immediately go on the right road, in the right direction, and at the same time be able to turn onto a more efficient path.
2. Learn how to properly contract your muscles (work with light weights for 3-4 months).
3. Muscles do not grow if the load does not increase.
4. It is necessary to increase the load in the phase of super recovery (super compensation).
5. To develop your muscles to the maximum, you need to develop all types of muscle fibers and related systems.
6. Supercompensation for different systems occurs at different times. Alternate heavy and light workouts (load cycling).
7. Do not rush to train everything at once. Act consistently. Focus on a specific goal and go towards it until it is necessary to change the landmark.
8. Eat well.
9. FORGET ABOUT ANABOLIC STEROIDS.

I hope now you understand how to pump up quickly. The main thing is to approach bodybuilding wisely. Compliance with these rules will lead you to an amazing body with the least loss of time. And this is the most expensive resource.

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

Eat enough protein to promote muscle growth. Your norm is 1-1.8 grams of protein per kilogram of body weight. For example, if your weight is about 80 kg, then you should consume at least 81-146 grams of protein daily.

Drink enough water. The body needs enough water to build muscle mass at an optimal rate. Here is a simple formula to calculate if you are drinking enough fluids:

Eat regularly. Instead of having three large meals, as we all have been used to since childhood, it is better to change your eating habits and divide meals into 5-6 small ones.

• One or two meals can be replaced with a protein shake to keep the amount of protein consumed at the desired level. On the Internet you will find many delicious and healthy recipes for protein shakes, here is one of them:
• 240 ml skim milk;
• 1 banana;
• 1 teaspoon peanut butter;
• 2 liters of protein powder.

How to increase muscle mass or simply build muscle? This question worries both beginners and experienced bodybuilders. Actually, this is the main task of bodybuilding - to build muscle in short time and harmoniously model your own body. Consider the main points in building muscle mass and their practical use. Valuable information will help set the main priorities, and knowledge will be an excellent basis for subsequent workouts in the gym.

Workouts are a great way to build muscle

According to the basic laws of nature, the human body strives for peace and balance. In scientific terms - to the state of homeostasis. This allows you to save energy as much as possible, which is the basis of all life. A healthy body means harmony between internal processes and influence environment from the outside.

What happens if this balance is disturbed? When the external environment influences the body, the latter receives great physical stress and tries to adapt to it in order to maintain that same harmony. And this is true for any organs and internal processes, including muscle tissue. Such an adaptation is the adaptation of the organism to the created external conditions.

Our site contains many training programs compiled by professionals. Filter system, ratings, as well as the ability to edit "for yourself"! Go to the training section and choose a training program!

During regular training, the peace of the internal environment is disturbed, and muscle fibers begin to break down. To withstand this regular destruction, the muscles have to adapt. That is, in response to external stimuli, they begin to grow actively, thus restoring harmony. Theoretically, if a person easily lifts a weight of 50 kg, and after active training just as easily takes a weight of 100 kg, then we can say that the muscles have become stronger, and their volume has approximately doubled. However, this statement should not be taken literally, because in reality there are big discrepancies with the theory. If you want to build muscle quickly, then consistent adaptation to stress is necessary. A person in any sport can achieve high results very quickly if he gets used to the increasing demands as quickly as possible. So what is the right way to build muscle? It is necessary to practice such physical training, which will contribute to best adaptation muscles in a short amount of time.

The basic principles of training aimed at muscle growth

As already mentioned, muscle tissue cells begin to break down during training. And during the recovery period, the physical endurance of the body falls somewhat. Therefore, while you are resting and eating after a workout, he is actively working, healing damaged cells and trying to restore balance. This process usually takes about a few days. Then the muscles and forces return to their usual state. This is where the most unusual begins. To withstand such loads in the future, the body restores muscle tissue, but does so with some reserve. This process is commonly called, and its duration can approximately extend to several weeks. It is quite difficult to say more precisely about the timing of its onset and completion, each organism has its own framework. If the load turned out to be one-time, then for some time the muscles restore their original state. In fact, the body tries to expend energy only in exceptional cases. In general, there are two fundamental principles in bodybuilding:

• progressive loads.

Supercompensation is, of course, a good phenomenon, but it cannot last forever. And if the body does not regularly experience stress, then the body will regain its balance and calm down on this. Muscles, even having received some reserve, will one day return to their natural volume. To prevent this from happening, it is necessary to constantly increase the load during the period of supercompensation, not later and not earlier. Supercompensation will help you feel great strength and will give you confidence that you can overcome even more. However, it is important to understand two rules:

1. You should go to training at the moment when you feel a surge of strength.
2. During training, you need to slightly increase the lifted weight and load.

All further training should fall on the period of supercompensation. Then progress in the growth of muscle tissue will be clearly noticeable.

Perfect time to workout

Ideally, the next workout should start at the very peak of strength. However, in reality, it is quite difficult to determine the moment of the onset of supercompensation, therefore, one has to focus solely on personal feelings. Be sure to have a good rest before training so that there is a strong desire and strength to sip iron.

We have already talked in detail about what time of the day it is better to train in this article. Read on and you'll find out when it's best to lift weights and when to run.

To build muscle, it is necessary to add pancakes weighing 2.5-5 kg ​​to the bar in each workout, increase the number of basic exercise and always try to complete all the approaches that have been outlined. Approximately 2-3 weeks are given for adaptation. The next burden can be added only after new weight with a certain number of repetitions will be given to you easily and naturally. If training according to the proposed scheme will bring success, then you have found your ideal regimen.

What is the difference between trainings that will take place later or earlier than the moment of supercompensation. There is only one answer - no changes in better side just won't happen. If the body is not at its peak of strength, you will not be able to put the principle of progression to good use. Without feeling the strength in yourself, you will train in the same mode with the usual weight. And since the body has already adapted to the conditions, it will not receive stress aimed at muscle growth.

Particular attention should be paid to the training regime OK. Too frequent training will clearly deprive you of strength, as the body will not have time to recover. At this pace, you can only achieve a negative result and the growth of muscle mass will stop. In a sports environment, this phenomenon is simply called - overtraining.

At the same time, very rare workouts (no more than once every 2-3 weeks) will also not give the desired result. It's no surprise that you'll be stuck in one place, because the time of training falls on the decline of supercompensation. That is, the body receives another load at the moment when it has already returned to its original state. This means that the implementation of the principle of progression is out of the question.

Such detailed description will help to understand the very essence of the ongoing processes, and therefore reveal the main secret of muscle tissue growth. Each subsequent workout should take place with a slight increase in load so that the muscles receive a little more stress. This approach will allow you to get a visible result quite quickly.

It is noticed that the muscles of beginners with any power program grow more actively and faster. For them, any load is new. The already described process of adaptation takes place, which is characterized by the growth of muscle tissue. However, time passes and the body adapts to the next load. So for experienced athletes with a large mass, such a noticeable progress is no longer observed. What to do in this case? For further muscle building, you should constantly increase the load with all accessible ways. This is achieved through various tricks and methods. It can be drop sets, supersets, more sets, increasing total weight while reducing the number of repetitions, reducing the rest time between sets, and so on.

However, there is a way that even in such cases works perfectly. And it's called load cycling. This principle has serious physical and scientific confirmation. It consists in alternating increase and decrease in loads. That is, at some point it is necessary to remove or reduce a certain type of load. Lacking stress, the muscles begin to return to their original state, and therefore quite adequately respond to its increase. This is perceived by the body as a new stress, which means that the muscles begin to grow. If the athlete cannot increase physical activity for any reason, it is necessary to weaken the muscles in a forced mode. That is, this training scheme implies a cyclical decrease and increase in loads. Simply put, you take a step back to then take two forward.

How is maximum adaptation achieved?

You have probably already learned that the main priority of the training process is the constant adaptation of the body to new stresses. It's time to learn about the main points that will help you reach its maximum level.

Maximum adaptation can only be achieved by working in a certain direction. That is, it is impossible to effectively pump muscles and at the same time run long distances. Of course, it will be possible to build muscle mass, but this will not be the size that you could achieve by concentrating solely on bodybuilding. And you will be able to overcome the longest marathon, but you will definitely be the last of its participants. From this we can conclude: the body is able to achieve maximum adaptation only if certain requirements are met. If you add one more, two or more to it, then the adaptation will be evenly distributed between them. What does it look like in practice? Do not do several different exercises for the same muscle group. They won't grow any faster than that.

However, most people who visit the gyms do just that, and as a result do not move in their development. And all because the muscles are surprised, receiving various loads, which ultimately leads to a very unexpected result. After all, it is very difficult for the body to simultaneously adapt to various stresses, and as a result, muscles, even if they grow, are very, very insignificant.

The only thing required for muscle growth is concentration on a certain strength work. In this case, it is necessary to increase the load in a specific exercise, which is aimed at the simultaneous action a large number muscles. The body will respond to this one exercise much more readily than several. It is necessary to discard all unnecessary and concentrate on the basic exercise, which involves a certain muscle group, and reach the peak of strength in it, repeating at least 5-10 times. This approach will help build muscle effectively and as quickly as possible.

To activate the process of muscle tissue growth, you must adhere to certain rules:

1. It is desirable to train in the evenings - it is during this period that the ideal ratio of testosterone and cortisol is observed.
2. Be sure to warm up before your workout. Just 10 minutes will prepare the body and muscles for further stress.
3. Spend more time basic exercises, in which maximum amount muscles. This helps speed up metabolic processes and stimulates growth. Basic exercises include, for example, regular squats. You just need to do them right. good effect have push-ups, for a thorough study of the upper body, it is worth using dumbbells.
4. Pay attention to food. You will have to give up fatty foods, but proteins and carbohydrates are welcome. You will have to eat often, but in small portions. It is possible to use nutritional supplements that promote muscle growth.
5. You need to train regularly, this will lead to regular stress, and hence muscle growth. But with long breaks, you can forget about the expected effect.
6. You definitely need to rest. Muscles need time to recover. That is, it is recommended to pump a certain muscle group no earlier than after 2-3 days.
7. Slightly increase the weight of the shells each workout. However, you should not rush, too heavy weight will not allow you to carry out the required number of approaches.
8. It is advisable to keep a diary that will help you apply the principle of load progress, and, consequently, build muscle quickly.

In conclusion, I would like to say that bodybuilding literally means building a body, which by its nature is a very malleable and plastic tool. It is only necessary to follow the basic rules and principles, and very soon your own body will become perfect.

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Hello everyone, ladies and gentlemen! With this article, the project opens a series of notes on the question - how to gain muscle mass? This topic really excites the inquisitive minds of almost anyone who has ever crossed the threshold. gym. It requires the most careful study, and therefore we will devote much more time than usual to its study.

So, we will gradually master the three pillars on which the construction of any muscle mass is built. These are nutrition, rest and training. We will talk about the first component today, so everyone clung to the blue screens of monitors - we are starting.

Gaining muscle mass: a growing guide.

I don't know almost a single athlete who would not like to become bigger, and this does not depend on your training experience. You can be a frail hardgainer or a professional bodybuilder, but the feeling that somewhere is missing and it would be nice to add a couple of centimeters in girth will never leave you.

It's like an obsession, like a record in a gramophone. Have you ever seen a huge mountain of muscles on the cover of a magazine (or live) and were maniacally set on fire with the goal of achieving something similar, i.e. gain impressive muscle mass. I'll tell you a secret, my dear readers, in the world of men, volumes decide. This young lady needs to be as slim and graceful as possible, for men everything is different. Who is higher, more voluminous, stronger - he is right, this is an unspoken rule.

So it was and so it will always be. Of course, the intellect also decides, but if you are a frail drisch, no one will even let you open your mouth to show how smart you are :). There is such an expression: “by clothes - they meet”. With regard to bodybuilding, it can be rephrased as follows: on the muscles - they meet and see off!

oh well, it was small introduction for a general understanding of the issue. Now let's get to the point.

To answer the question how to gain muscle mass? you need to know that this is a multicomponent process that includes many factors, each of which has its own degree of significance. Those. you can not throw out some component or vice versa - choose the most convenient for you. Only in the aggregate, all the elements of the mosaic will give a full-fledged canvas in the form of an increase in muscle volume.

It refers to the fundamental elements.

The very first (nutrition) we will pay close attention today.

Note:

Look when one of the big guys enters the hall. If the guy is massive, everyone immediately imperceptibly pays attention to him and draws their own conclusions. (they say not bad, good, etc.). If a guy of ordinary or thin build comes in, then no one will even look in his direction. His appearance in the world goes unnoticed, as if a small mouse has slipped by. Don't believe? Then watch the front door and the reaction of your iron brethren.

So, in a nutshell, the basic concept of gaining muscle mass fits into a simple pie chart and consists of 3 stages:

• Training - launches and subsequently each time stimulates a chain of biochemical processes that lead to an increase in muscle volumes of a bodybuilder;
• - provides high-quality "feeding" of all depleted body systems and the construction of new contractile-muscular structures;
• Recovery - performs compensatory and supercompensatory functions through rest.

Nutrition and growth are practically synonyms. Muscle mass is not taken from the air, it is taken from a properly organized nutrition process, and a mass pyramid helps to organize it, which many bodybuilders have forgotten about.

Let's find out what kind of pyramid this is and what it is eaten with :).

It looks like this and is a clear set of hierarchically subordinate (top) rules and factors.

The pyramid of mass consists of 4 floors, the top of which is the most important. They go under the cap (in order of decreasing importance) all other factors. Each factor has its own specific recommendation. The closer the edge of the pyramid is to the top, the more expensive it is to violate the recommendations.

calories

The main equation you need to remember is [calories consumed] > [calories burned], i.e. maintain a positive caloric balance. No need to rely on any snacks or sports nutrition. The basis of your diet is full meals. Lots of food - that's the main incentive. On the 1 kg of body weight must be consumed before 40 calories. Those. if you weigh 80 kg, it is necessary to consume a diet with a total energy value 3200 calories. Compare how much you are now "hamstering". This is a necessary threshold from which any “shifts” in the growth of muscle volumes begin.

Conclusion: plan your diet in advance (for a week) and calculate its calorie content based on 40 calories per 1 kg of body weight.

Proteins (proteins)

Protein molecules are made up of amino acids, the basic building blocks of muscles. The more intensive the construction is, the more material needs to be transported. It turns out that the more the athlete eats, the more amino acids will get into the muscles.

Conclusion: take the minimum 2 gr. protein per 1 kg of body weight. Use predominantly (up to 80% ) natural sources of protein (from food), add to them.

General conclusion on 2 factors: If you are taking calories and protein as prescribed, but still not growing, increase your protein intake to 2,5 g/kg.

Read more about protein in this article.

Carbohydrates

Carbohydrates are broken down in the intestines into their simplest components, in particular, glucose molecules. Then they are translated into all cells of the body, including the brain. Muscle contraction is, in principle, impossible without the main energy source, glucose. The storage of glucose is the blood, but it (blood glucose) is only enough for 5-7 minutes of hard training, then glycogen depots are used, the reserves of which are in the liver and muscles.

These reserves last much longer, but the depot (storage) itself is created rather slowly, which dictates the timing of the body's recovery. You can not train until stocks are replenished. The glycogen depot has its own limited size reserves. Those. You won’t be able to eat all the carbohydrates, the excess will definitely go to fat.

Output: 5 g per kg of body weight - this is the necessary and enough level consumption of carbohydrates. If you consider yourself to be quite mobile and stressed people, then consume 6 g/kg.

Read more about carbohydrates in this article.

Nutrition before training

Hard training is a double-edged sword. On the one hand, it gives a stimulus to the growth of muscle mass, on the other hand, it destroys it. In the course of training, a stress hormone is released in the body of an athlete, literally exploding the shell of muscle cells in order to extract BCAA and glutamine amino acids from them. All this is subsequently used by the body as a source of biological fuel. To slow down this dangerous process, the body needs nourishment in the form of special pre-workout nutrition.

Conclusion: for 40 minutes before training, take 40 g of whey protein and eat something sweet. This will help delay the body's triggering the emergency muscle-burning mechanism. The level of the hormone cortisol in this case will be minimal.

Nutrition after training

After a heavy “plowing in” in the hall, the glycogen depot is depleted to almost zero. In this period ( 35-40 minutes) the body sharply increases the sensitivity of cellular receptors to glucose and the rate of their laying. It is called - the most successful period for taking fast-digesting carbohydrates, coupled with protein.

Conclusion: during 35-40 minutes after class in the hall, take 70-90 gr. fast carbohydrates and 30-40 gr. whey protein. Dishes can be: a bun with honey, sweet corn flakes with milk, rice with dried apricots and raisins.

Diet

We all know that the correct diet involves dividing your diet into meals, more 3 , Ideally 5-6 . However, few people know why this should be done. It's very simple, consumption a large number Carbohydrates stimulate the secretion of the hormone insulin. The hormone, as it were, dilutes your blood, makes it less thick, freeing it from excess glucose. By doing its job with diligence, it creates a deficiency of glucose in the blood. (thus causing drowsiness and lowering blood pressure). In addition, insulin converts blood sugar into subcutaneous fat, so increased secretion of the hormone is always a danger of excess body fat. To reduce the secretion of the hormone to a minimum, it is necessary to divide the daily diet into 5-6 meals.

Conclusion: make your own meal plan with 5-6 complete refills. If you are too lazy to cook yourself so many times and take containers to work, then use liquid meal replacements - the same protein shakes. But remember, the basis of nutrition should still be solid techniques, for example 3-4 times a day.

The Right Fats

Many people think that fat makes you fat. From the wrong ones - yes, but the right ones - an indispensable battery. The latter include omega-3 and omega-6. Their number in the body must be in a strict mutual ratio. Our diet is quite rich in omega-6 fats, but omega-3 is constantly in short supply.

Their lack causes a lack of prostaglandins, which control muscle growth and glycogen stores. You can read more about fats here.

Conclusion: include in your diet healthy fats, and omega-3 in large quantities, for this take linseed oil, fish/bear oil and different kinds nuts (almond, walnut). 2-3 teaspoons are essential daily rate omega-3 fats.

Water

Man is a walking hydrostructure, consisting of 75-80% out of the water. Liquid (particularly clean water) plays a very important role in the processes of muscle growth. Lack of water causes a decrease in the total volume of blood in the human body - this, in turn, leads to the impossibility of the maximum pumping of the muscle (filling her with blood to the point of failure). Water deficiency also leads to poor absorption of proteins and carbohydrates. You can read more about the role of water in bodybuilding here.

Conclusion: in general, in water consumption, follow the rule 25-30 ml per 1 kg of body weight. In other words, a person weighing 70 kg must drink up to 2 liters of water per day. Under the condition of hard training and in case of personal needs of the body, the amount of clean water per day can be more 2 liters.

Creatine

Do not confuse the words creatine and nerd :). The first is a natural nutritional component isolated from animal tissue, the second is the human condition. By taking creatine, you increase the level of creatine phosphate in the muscles, and this is the main element of muscle contraction. Creatine retains water in the muscles, as a result of which you become stronger for a while. This process is called muscle hydration. and it allows you to dial up to 5 kg weight.

Conclusion: take 5-7 gr. creatine every time after training, drinking it with sugar water (increases absorption).

Glutamine

Let it be known to you that in the process of training, our body completely depletes the reserves of the amino acid - glutamine. very often occurs precisely because of a deficiency of glutamine in the body.

Conclusion: take before and after training for 7-10 gr. glutamine.

Strictly follow all 10 commandments, and your muscle volumes will not keep you waiting long. If you ever want to break (or fail) one of the postulates, remember, the higher it is to the top, the more “material” the retribution will be.

Note:

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Afterword

This article is only a small fraction (not a person) in studying the answer to the question - how to gain muscle mass? Very soon, we are waiting for its continuation, in which we will talk about a specific mass-gaining diet, some practical tricks and subtleties in increasing muscle volume.

If you do not want to miss all this, then subscribe to updates and follow the announcements. On this major note, I say goodbye to you, all the best and “production” success in the hall!

PS. Comments are always waiting for your feasible participation - ask answers, write questions (oh, on the contrary).