- give your body macronutrients, and your muscles will grow
The main reason many people fail to gain muscle is the lack of a balanced diet. To gain weight, you need to take in more calories than you burn during the day. The excess calories serve your body to regenerate and build muscle tissue that has been stressed during exercise.
The amount of excess calories is individual for everyone. If you’ve had trouble gaining weight in the past, try consuming 1.25 grams of protein per day along with 2 grams of carbohydrates per 0.5 kilograms of your body weight.
If you want to cope with a calorie deficit, make sure you take in the above amounts of protein and carbs at least one month before starting. This way, you are giving your body ample time to respond to the increased calorie intake. If you gain weight, then the body is getting enough calories. However, if you are not gaining weight, you should start eating more calories. We do not recommend consuming more than 1.5 g of protein per 0.5 kg of body weight. To gain weight, try consuming more calories, mostly carbohydrates.
2.eat at least every 4 hours
Getting the right timing for your meals is one of the most critical aspects when exercising and trying to gain muscle mass. Suppose you are trying to take in the minimum amount of fat. In that case, if you eat regularly every 4 hours, your body will remain in an anabolic state (muscle building state) because you are always supplying the necessary nutrients for their growth.
Eating every 3-4 hours is much more useful than eating 3-4 times a day in large portions. Have you ever eaten 1200 net calories for lunch? It turns out that the chicken with rice will climb through your eyes. It is far more practical for the body to eat 600 calories divided into 6 meals than to eat 3 meals of 1200 calories.
3.take BCAAs between meals and workouts
BCAA amino acids are a guaranteed method of utilizing the obtained proteins. They provide an immediate source of energy for your muscles, unlike protein foods or whey isolate. BCAAs enter the bloodstream relatively quickly. An immediate increase in BCAA’s will give your muscles the energy they need to synthesize protein.
Research shows BCAAs build and repair muscle. Increases protein synthesis, decreases muscle protein breakdown, and decreases muscle fatigue.
Interesting is the American study The Journal of the Federation of American Societies for Experimental Biology, which shows that using BCAA supplements 2 hours after meals , we prolong muscle protein synthesis. Although the study was done in rats, researchers don’t understand why humans should not take these supplements.
While we don’t have direct evidence that BCAAs support muscle strength and size, regeneration is essential to keep you exercising the next day, which is why you’ll build muscle, BCAA supplements contain a high concentration of the amino acid leucine, which is an essential stimulant of the mTor process and therefore muscle protein synthesis. Most supplements contain BCAAs in a 2: 1: 1 ratio – leucine: valine: isoleucine.
Leucine leads to the maximization of the mTOR process. To take 3.5 g of leucine, you need to take 7 g of BCAA 30-45 minutes before meals (2 times a day).
4.Sleep at least 8 hours
We understand. With all these responsibilities and work, this point is very difficult to adhere to. However, lack of sleep can significantly affect your progress. During sleep, the body is relaxed and burns far fewer calories than if you are awake and doing something. Also, muscles regenerate during sleep, and muscle tissue is renewed.
Another benefit of good sleep is the release of growth hormone. This hormone helps with muscle recovery. Note that a few hours of sleep deprivation can cause lethargy, irritability, hypersensitivity, and possible depression. This is enough to try to sleep as much as possible. Your body will recover and be ready for further training progress.
If you cannot sleep or restless sleep, try a sleep support supplement containing magnesium, ZMA, and Zmb, melatonin, or tryptophan.
5.Reduce the number of workouts, but increase their intensity
Other very common mistakes we make in training:
• doing too many sets
• we are not using a weight that is a challenge to our body
• we rest too long between sets
If your workout lasts more than an hour and 15 minutes, you are either doing too much exercise or resting longer than necessary between sets. Try to pay attention to this. Your shape will improve, and your muscles will grow, and you will spend less time in the gym. Instead of wasting time exercising, you can enjoy good quality food or sleep an hour longer.
Follow the rule: 16-18 sets for large muscle parts, 12-14 approaches for small muscle parts. Pick a weight with which you can do 1-2 reps without too much trouble. However, don’t put on a weight that you can’t even feel the muscles you’re training with.
As for the rest between sets, they should not exceed the 90-second limit. Some trainers recommend breaks as close to 60 seconds as possible. Then you feel that you are the most “pumping” and stimulating the muscles. The only exceptions are squats and deadlifts, and it is a good practice to rest until your breathing is calm. Exercise contributes to oxygen deficiency, which will be replaced when you catch your breath.
6.eat lots of healthy fats
If you find it difficult to eat large portions, help yourself with fat, which, by the way, is an excellent source of calories. One gram of fat contains 9 calories, compared to carbohydrates or proteins, containing 4 calories per gram. Thus, fats have two times more calories in less quantity.
Your daily fat intake should consist primarily of monounsaturated and polyunsaturated fats. These are oils and foods such as avocados, olive oil, nut butter, nuts, seeds, oily fish, salmon, and mackerel.
Add omega-3 fatty acids and fish oil. Focus on at least 2 grams of omega-3s per day (EPA and DHA). To help digest them well in the morning, take them along with another source of fat. If you stick to the recommended amounts, they can help you burn fat, balance hormone production, improve brain function, and even promote healthy skin and nails.
7.Don’t skip leg day
We’re serious. You risk becoming a target for jokes, your feet will be recognized by the entire Internet community by some “meme,” or you will look like an inverted triangle. Plus, if you don’t train them, you will lose even more muscle. Train them diligently at least once a week.
Studies have shown that doing musculoskeletal-supporting exercises (i.e., squats and deadlifts) triggers a hormonal response that triggers blood circulation without testosterone levels and raises growth hormone levels. It can aid in the preferred remodeling of lean body mass. In other words, you “swing” while burning fat.
Many coaches say that if they don’t do squats or even deadlifts, they won’t feel as strong on other lifts or feel as fast progress as they do when doing them.
8.Find yourself a sparring partner who will motivate you.
This point is significant. Mainly because the sparring partner motivates you to be responsible and stick to your training plan, you’d better go to workout if you have someone to complement each other and help each other. If you miss a workout with a sparring partner who relies on you, it’s like disappointing a good friend. There are days when you don’t want to go to workout, but you can get over it thanks to this partner.
A sparring partner will also help you stick to the correct intensity with each exercise. This is always the first person to tell you that you can do extra reps to do the exercise harder or do another exercise better. Last but not least, you will maintain the correct rest interval with your training partner. You must rest until your partner finishes the approach, then it is your turn. This way, you will be in control of each other.
The pace you set with your partner will be decisive for you. Plus, being motivated by someone who helps you expand your capabilities and make a real effort can make a big difference in achieving your results.
9.Be smart about food supplements
Nutritional supplements cannot replace food because their name originated in accordance with their purpose – to fill the nutritional gap. We advocate a nutritious diet, but we believe that supplements are often essential during exercise. The first supplement you should get is a high-quality whey protein. It will provide the body with a fast-digesting and easily digestible protein – ideal before and after training. Studies have shown that muscle gain will occur faster with whey protein support than without it.
The second supplement we consider a must-have is BCAA for the reasons stated above. Pre-workout stimulants , at least for us, are another supplement that we consider “must have”. Not only will they give you the energy boost you need to train, but if you choose the right formula for this stimulant, your performance will also increase . They only need to be dosed correctly.
Remember that pre-workout medications must be used consistently in order to benefit from them. Creatine monohydrate and beta-alanine have a positive effect on your performance. On the other hand, if you want immediate energy , look for supplements containing caffeine or citrulline malate.
# 10 get active at least once a week
You’ve probably heard about this a million times. But if not, we’ll add again: you don’t grow in the gym! In fact, you will achieve the opposite. Muscle tissue is destroyed during exercise, and it is only when you are not exercising that muscles recover , increasing their size and strength. Therefore, we recommend that you take a break for one day . We hope you noticed that we are not mentioning a rest day. We are talking about outdoor activities.
This day’s goal is to give the muscles and nervous system a break from massive strength exercises, thereby actively promoting regeneration. Active relaxation can range from light cardio exercises to static stretching. Massages are also useful but not required. This day’s challenge is to stimulate circulation, relieve muscle pain, or improve other life areas, such as cooking.