The guide for more muscle mass

muscle building

Since weight training is mainly about gaining muscle mass, magazines and web forums are full of articles and discussion groups that revolve around muscle building. However, in practice there is often confusion about how best to tackle muscle building, so with the following article we would like to give you a brief guide to the mass phase.

Progressive overload and targeted action for muscle growth

If you want to gain muscle mass, it is essential that you train hard, because without an adequate training load you will not get a broad back, strong legs or a thick upper arm. Muscles do not magically appear, but are the product of discipline and ongoing work that requires you to continually challenge your body with new challenges. As a result, your personal training should follow the principle of progressive overload, which means nothing more than gradually increasing the demands on your musculature with each additional day of training. The indicator used in this context is the total load that you moved during a training session, including all sentences and repetitions. This Progressive Overload can be ensured with various different methods, since it is undoubtedly not possible to place another disc on the barbell every week. In addition to increasing the training weight, it is up to you to increase the total load by increasing the rate or the number of repetitions. In addition, the load can be increased by the conscious control of the load time or the variation of the movement radius. In addition to the progressive overload principle, your training should continue to be dominated by a purposeful approach, because only then can the Progressive Overload really use effectively. Targeted action is nothing more than an approach in which you make your goals clear and adjust the exercise selection accordingly, instead of randomly doing random exercises over and over again. So if you want to improve your squat performance and build mass, of course, it is necessary to run a variety of squat variations. Of course, as with any long-term process, development takes awhile, so it's even more important that you track the training principle of targeted Progressive Overload for several months and not break off after just a few weeks.  

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Volume and intensity by periodization

In the course of on the muscle building Aligned training planning almost inevitably raises the question of whether the focus should be on volume or training intensity. The answer is as brief as it is plausible, because in practice only a mixture of both approaches guarantees maximum success. It is no coincidence that in sports science for years the principle of periodization has been used, which brings together the aspects of intensity and volume in the context of a large training cycle. Basically, the training year, according to the periodization principle, represents a large macrocycle, broken down into three to six mesocycles that correspond to each athlete's goals. As a result, maximum strength training, hypertrophy training, and strength training alternate several times a year, so your body is holistically trained according to its abilities, which improves your overall performance. The length of each cycle ranges from a few weeks, for example, the maximum strength training, to several months, as is the case, for example, if you want to focus on building muscle.   

The muscle buildup rises and falls with the diet

Most trainers have realized after a few months at the latest that training is only one side of the coin. The fact that the diet, however, a major part of the success in building muscle makes up, on the other hand, the least want to admit, disciplined to pay attention to a clean food intake, of course, makes much less fun than breaking iron after a record after another. Without paying meticulous attention to nutrition and, in particular, the energy balance, muscle building is sometimes difficult. Not infrequently, beginners teach you phrases such as 'I can eat what I want and I do not take a gram'. A sentence that might well be familiar to you. And indeed, many athletes find it difficult to gain weight, which is not due to their metabolism, but solely because they do not have an overview of their daily energy requirements and consequently consume significantly fewer calories than they need for effective muscle building would. So before you start planning your diet, you have to force yourself to get an overview of how much energy you need each and every day. In addition to your basal metabolic rate and training, of course, your leisure activities and those that take place in the context of your profession, should be included in the calculation.

Food has to become your side job

If you are someone who is relatively quickly fed or you prefer to eat foods with comparatively low energy density, in the future you should enjoy the idea of ​​not only resorting to other foods, but to eat even if you do not have any appetite at all , The appetite safety mechanism, which relies on the organism's genetic desire to keep your body weight stable, should not stop you from absorbing high quality nutrients. Especially if you have an extremely high energy requirement due to a physically demanding job, the food intake must determine your day. Without the food advancing to your part-time job, you will hardly notice significant muscle growth. If other people are appealing to you if you really want to eat that huge portion of noodles in the canteen, or if you're not supposed to build an extra edge around your plate, then you know you're on the right track. Nonetheless, it is important that you use high-quality foods as part of your meals, which you should eat every 3 to 4 hours, and avoid ready meals as well as industrial sugar whenever possible.  

Healthy foods for building muscle do not have to be expensive

In the face of the masses of food that are due in the long run for muscle growth, the question of financing arises naturally, because in general, the assumption in society is that a high-quality diet is in any case costly. The following list of foods that are not only nutritious and healthy, but also relatively inexpensive, proves that it can also be reasonably priced. eggs - Eggs are not only rich in energy, but also high quality protein with high bioavailability and are also characterized by their choline content. Another aspect that speaks for eggs is the versatility in the kitchen, whether you want to cook or bake. oatmeal - Oatmeal is disparagingly referred to as horse feed by many people, which is also not entirely incorrect, because oats are still used today as concentrated feed for the muscular workhorses. Just as for horses, oatmeal is also a versatile concentrate for you to build muscle. White rice - Of course, brown rice is the healthier alternative. However, if you make sure that you cover your micronutrient intake over other foods, nothing stands in the way of using this truly cheap carbohydrate supplier. coconut oil - Oil is a great way to increase energy intake per se. The great advantage of coconut oil, however, is its high content of medium-chain fatty acids, which are ideal as energy sources.   bananas - Bananas are not only delicious, but also cheap and nutritious. Whenever possible, keep some bananas handy.

Do not rely too much on dietary supplements when it comes to building muscle

When it comes to building muscle, dietary supplements are the drug of choice for many athletes, though it seems obvious that the issue is not quite as straightforward as it focuses on exercise and nutrition. In reality, however, most exercisers take far too many supplements that only make a difference of a few percent with optimal nutrition and one's own training. Aside from protein supplements, there are few supplements on the market that are really worth using. Creatine monohydrate - Without wanting to go into too much detail with regard to the physiological function of creatine, it should be said that this is one of the few dietary supplements that has been shown to significantly increase performance. The improved resynthesis of ADP to ATP gives you more energy within the first few seconds of stress, allowing you to move larger loads, which naturally affects the growth stimulus. Fish Oil - Fish oil contains essential Omega 3 and Omega 6 fatty acids, which are of particular importance to your body, as they help to stabilize triglyceride levels and blood pressure, as well as to synthesize many hormones. In particular, if you eat little fish, the intake of such supplements is recommended. Vitamin D - Vitamin D is synthesized with the help of primarily the sun's rays in the skin and absorbed in very small amounts through the daily diet. Since the sun in our latitudes is not available throughout the year in a sufficient intensity, the intake of vitamin D is certainly worth a recommendation. This is especially true against the background that vitamin D is one of the most influential micronutrients by far, which is also involved in muscle building.

Building Muscle Short Facts at a Glance

In conclusion, it remains to say that the muscle building It is not rocket science, although the process is quite complex due to the integration of nutrition, training and the profitable use of nutritional supplements. Last but not least, at the end of this article, we would like to give you a summary overview of which aspects of muscle building go smoothly. 1. Train purposefully on the principle of progressive overload. 2. Periodize your workout according to your personal muscle building goals. 3. Pay attention to the balance between intensity and volume. 4. Only use supplements that actually bring you a measurable advantage. 5. Lack of muscle is usually due to a lack of nutrients. 6. Training and nutrition must balance each other. 7. Take your time - nobody has mutated into hulk in 12 weeks.