How to gain pure muscle mass. 6 Life Skills for Men from Professional Trainers

How to gain pure muscle mass. 6 Life Skills for Men from Professional Trainers

In order to grow exactly muscles, not fat, it is important to follow some rules.

professional athletes and coaches

Hi everyone, now we’re going to tell you about the flyhacks that will help you gain pure muscle mass, regardless of whether you’re a beginner or an advanced athlete.

Create a calorie surplus

The greater the calorie surplus, the better your muscles grow. But if you have a large calorie surplus, fat will grow along with muscle. That is why it is important not how many calories you ate, but the ratio of calories per serving. It is very important to eat without “garbage”, then the mass will be high-quality and with a small percentage of subcutaneous fat. If you are overweight, you will first need to lose it and get your body in good condition. And only then start gaining pure muscle mass.

Train with large weights

Work on strength. Exercising with heavy weights causes muscle damage, after which recovery is activated. It is recommended to increase the weight of weights only after the bar of 12-15 quality repetitions is reached.

Work on the muscles of the whole body

Big biceps are, of course, cool. But if you want harmoniously developed musculature, you need to train all muscle groups. Strength training, which includes three to six exercises, will help you gain muscle mass properly. Preference should be given first to multi-joint (basic) exercises at the beginning of training. Squats, deadlifts, and bench presses should be a part of your workout – they stimulate several muscle groups at once. This will help you build mass.

Properly recover

Full rest and eight hours of sleep are ideal conditions for muscle growth. You need to relax not only physically, but also psychologically. It will be difficult to progress if you exhaust your nervous system and are also physically tired.

Increase protein synthesis

If you want your muscles to grow, eat more protein. Our body is constantly depleting its protein stores for its own purposes and as a result, there is not enough protein to build muscle mass. To prevent this, we need to create new proteins faster than the old ones are broken down. Consume approximately 1.5-2 g per kilogram of body weight. To calculate the norm that you need to eat in a day, you need to multiply your body weight by a factor of 1.5-2. For example, at a weight of 70 kg, a person should eat about 120 g of protein per day.

Do not ignore sports nutrition

To accelerate the gain of muscle mass, you can use sports nutrition. To get the right amount of protein, you need to eat more foods that contain it. This is where sports nutrition can help.

What you can try

• Protein. Helps to saturate the body with protein.
• Creatine. Significantly accelerates muscle growth.
• BCAA. Helps to work out harder and spend more time in the gym.

As you strive for the figure of your dreams, remember that your health should always come first.