The formula containing the conditions for the growth of muscle mass has three components: food, strength training and rest. With a properly planned approach, high-tech sports nutrition for muscle growth is secondary as a condition. Quality, symmetry and shape. Talk about these concepts as much as you like, ultimately, the volume in the world of modern bodybuilding is the basis of physique. In order to save time, I have selected 10 conditions that trigger mass growth.
First Condition – Strength
Muscles respond to training in three ways. By training with an increased number of repetitions (15-30), you increase endurance, without changes in size and strength. The interval is 6-12 repetitions, it surely has a better effect on size, increases strength. Powerlifters typically use two to four reps per set. However, postponing such training for a couple of weeks and starting strength training with a low number of repetitions will increase strength. Returning to the proven 6-12 rep pattern will resume anabolism. The formula looks like: strength = muscle load = growth.
Second Condition – Increase Explosive Power
For strength gains, gradually increase your explosive strength in the positive phases of the exercise – essentially, in the second half of the rep, increase your speed of movement. The magnitude of the force is directly proportional to the size. Strength is measured: the weight (the weight used) is multiplied by the speed of movement, the resistance to be overcome.
Third Condition – Negative Repetitions
The lifting phase (concentric), shrinking is paramount. However, muscle stretching during lowering, in the negative (negative) phase, when lengthening the muscles while maintaining tension – leads to hypertrophy (increase) of skeletal muscles. A simple technique to achieve results en masse.
Fourth Condition – Avoid Cardio
Aerobic exercise has a detrimental effect on hypertrophy. Cardio interferes with strength gain, inhibits post-workout recovery by destroying healing glycogen and essential BCAAs. Muscle building is an old and working way to renew metabolism. By increasing metabolism, more calories are spent on preserving protein cells, it is easier for the body to keep fit.
Fifth condition – Additional rest
For many, recovery from exercise is not going well. Athletes train more often than necessary, therefore they get tired due to grueling training. By taking a couple of days of extra rest, the athlete will restore glycogen, a protein in cells, increase muscle and allow hormonal levels such as cortisol and testosterone to return to the required amount.
Sixth condition – A sharp increase in calories within three days
A person will not achieve the necessary positive nitrogen balance with a low-calorie diet. This action selects the ingredients: proteins, carbohydrates and fats – from the mechanisms of repair and building new muscles. An increase in calories by 50% (for example, from 3.0000 to 4.500 per day), for three days after training, spurs anabolism. Gain some fat. At mass, this is inevitable.
If you are overtraining or not gaining muscle mass, this is probably the case when the extra calories will increase the increase. As time passes, return to your typical calorie intake and stimulate weight gain without acquiring excess fat.
Seventh Condition – Eat in the middle of the night
Mass-set, completely dependent on an excess of calories. Bodybuilders eat four to six times a day. Increase nutrient intake and provide a constant supply of protein, fat and carbohydrates. A smart diet for muscle growth should include protein drinks in the middle of the night to stimulate additional growth. Eat cottage cheese, drink casein protein. One pack of cottage cheese provides 30 grams of protein – a working option for an overnight nutrient replenishment.
Eighth condition – Sports nutrition
Creatine has been associated with increased strength and the ability to produce more adenosine triphosphate (ATP). Chemically synthesized source of fuel for athletes and muscle gain. In addition to taking creatine, the supplement supplies the athlete with increased levels of creatine in the muscles. Power increases and mass accelerates. A gainer, with an illiterately balanced diet, can help provide the body with additional calories.
Protein, glutamine and amines from sports nutrition are useless for the growth of muscle mass in the amateur. They are not able to significantly increase the amount of calorie content of daily nutrition. They do not affect muscle growth in any way and are extremely expensive.
Ninth condition – Fish
For example salmon. Provides the body with omega-3 fatty acids. When omega-3 is used, the insulin sensitivity of the muscles increases, as a result, the muscles store glycogen (fuel) and amino acids, accumulating in themselves. Fish contains healthy fats in high amounts.
Tenth Condition – Sodium
It is famous for a bad reputation, is capable of causing water retention – anathema, bodybuilders are ready to argue with the statement. Athletes know the mineral positively. Sodium stores carbohydrates better and improves amino acid metabolism. Increases the responsiveness of muscle cells to insulin. Sodium is an essential mineral.