THE SOLUTION FOR TAKING MUSCLE VOLUME QUICKLY

YOU HAVE AN ECTOMORPH TYPE BODY OR YOU WANT EVERYTHING SIMPLY GAIN MUSCLE MASS QUICKLY? WE RESPOND TO THIS ISSUE.

Problem: factors preventing the taking of muscular mass

Introduction

Many athletes want to gain muscle volume but their rapid metabolism prevents them. Weight gainer solutions are often offered by the dietary supplement industries to remedy this problem. These gainers have the advantage of multiplying the number of daily meals easily. (easy preparation, speed, practicality) These factors can actually gain in volume (physical aspect) but be a brake on real muscle development. Other athletes turn towards a substantial training volume and ultimately reach the principle of "overtraining". This principle does not respect the phenomenon of recovery that muscle fibers need. And finally, in some cases, metabolic stress is not reached in order to promote mass gain muscular.

Rules to follow to optimize your mass gain

Adapted and quality food: Varied nutrition, consistent for reach the calorie surplus, etc.
Regular and sufficient training: Intensive efforts, avoid overtraining, etc.
Recovery: Allowing the reconstruction of muscle fibers, assimilation of certain nutrients, etc.

Solution: Muscle gain

Food: The calorie surplus

To reach the caloric surplus, it is necessary to consume a amount of calories greater than that spent during the day. The people who have difficulty gaining muscle volume is often due to a fast metabolism burning calories easily. Also, it is possible that a power supply is insufficient or that the amount of sport is too substantial.

Optimal nutrition

The elements to respect to optimize its nutrition:

Ratio: Carbohydrates 60% / 28% Protein / 12% Lipids
Distribution: 6-8 Meals
Intervals: 3-4H
Rehabilitated water consumption: 2.5-3L

It is necessary to focus on quality foods to optimize an intake massive. Good carbohydrate profiles such as oats, quinoa or buckwheat will allow you to regulate insulin secretion. This hormone allows stabilize blood sugar level. In the event of an insulin spike (we will come back in the chapter "The gainer: The ideal solution?"), this hormone will allow the storage of sugar in the muscle fibers, the liver or the fat cells. In case of saturation in muscles and liver, sugar excess will be stored in the fat cells and will promote therefore, non-muscular weight gain. Choose good profiles lipids such as avocados, almonds or walnuts, especially for a good maintenance of testosterone levels. Indeed, lipids serve as precursors for the biosynthesis of hormones such as testosterone.

Average recommendation

Woman: 1800 Kcal
Male: 2400 Kcal

These recommendations are only indicators for people with average diet and exercise. If you want to earn muscle volume, it is necessary to consider a significant increase of these recommendations which are initially intended for conservation of muscle mass. If you respect the current convention which defines that you must eat 3 meals, you will hardly gain muscle volume. Oriented programs weight gain generally recommend between 6 and 8 meals a day. In effect, by increasing the amount of your calories, you will promote the principle of muscle surplus and consequently the gain of muscle mass.

The gainer: The ideal solution?

The weight gainers offered by the dietary supplement market are often interpreted as the miracle solution to gain volume muscular. Indeed, the consequent caloric intake will promote a gain of volume on the visual aspect. However, the gain in muscle mass will remain limit. Indeed, the sources used by these supplements are often of average quality and difficult to trace. Therefore, the profiles carbohydrates or fats used will not necessarily promote good hormone levels, such as inappropriate insulin spikes disrupting optimization other hormones promoting anabolism. If you want to orient yourself on this type of supplement, check the type of sources used. Sources of carbohydrates such as oats, buckwheat or quinoa are interesting. For an easy and practical side, the gainer is an interesting solution when it is well chosen. It is possible to create your own house gainer» quickly and easily. this solution will allow you to know the origin of the nutrients and will be adaptable to all the objectives set during the year.

The intensive training

To promote the qualitative development of muscle mass, it is necessary to:

Respect a minimum of 3 workouts per week.
60% heavy loads / 40% moderate loads
80% poly-articular exercises / 20% isolation exercises
Training duration not exceeding 1 hour
Induce metabolic stress

Recovery

For an optimal recovery process, please respect:

Rest days between workouts
Limit endurance exercises (cardio type)
Respect a quality sleep: 8H to 9H
The recovery phase is important because it allows the process of reconstruction of muscle fibers.

Last modification : 2023-03-17 22:19:54 | Training