Summer is coming and we all want a great way. The last months are the most important if you want to take your game A on the beach or in the pool.
I have trained hundreds of people on the best way to develop muscles. I know what you want, you wonder how to gain muscle mass as fast as possible, but still naturally.
You have come to the right place, but I must admit that we do not have cookies. We only have programs of scientific exercises, nutrition training and motivational support on this side of the coin.
What is muscle mass?
One of the reasons I joined martial arts classes years ago was because I expected that training regularly would give me a body of Bruce Lee. It did not.
I lacked a fundamental understanding of how muscle accumulation works in general. Martial arts gave me the skills necessary for self-defense and improved my stamina, but I did not become a Dwayne Johnson.
What I later realized is that your muscles only develop on a microscopic level when they need it to. And you, as a macroscopic human being, can foster that need in your muscles.
In order for your muscles to accumulate, you must train in a specific range of repetitions and at a specific frequency.
Healthy muscle gain vs. Unhealthy
To gain muscle in the first place, you must put your body under stress. Training in itself is not generally healthy for you. You are losing precious body fluids in the gym, you are emptying your energy resources and creating micro-tears in your muscles. Just in case your body feels uncomfortable, you must first develop the muscles.
Losing weight is also a situation of extreme stress for your body in the short term. You are consuming less energy than your body wants. This forces your body to restructure your body in a way that needs less energy. In a non-scientific term: your body starts to burn fat, if you eat fewer calories.
The common denominator of these two scenarios is necessity. Robert Greene, author of the international bestseller 50 Laws of Power calls necessity the ruler of the world. As humans only act when they need it. The need implies being under stress.
This does not have to be philosophical here, but healthy is always relative . Obliging an alcohol addict to stop drinking can drastically damage it in the short term, with respect to stress hormones, but in the long term it could be a big decision, if we consider the alternative.
In the sense of gaining muscle: Muscular gain with severe amounts of meat can be disastrous, but if the alternative is obesity, it can be considered healthy in some way. As the life expectancy increases for the individual more than being obese. 1
What makes muscle growth healthy is the recovery phase. The pinnacle of a healthy muscular augmentation would be to do it in a diet based on plants, with much sleep and an optimal personal life that reduces stress. 2 Also without the help of anabolic steroids, of course. But let's try to see it step by step.
How to gain muscle mass naturally (Step by step guide)
These are the 7 steps you can take today, to achieve a maximum level, healthy and natural muscle growth, in the shortest possible time.
1. Commit to building muscles
The first step to every lasting change is your way of thinking. This cliche of mental sound, but if you are not committed to changing your lifestyle, it is better that you stay on your couch.
Give me six hours to cut down a tree and I'll spend the first four sharpening the ax. – Abraham Lincoln
Write exactly why you want to gain muscle. Is it to impress that infatuation you have? To get more confidence? Be seen as a leader among your friends? Write down everything and keep it where you can see it every day.
Professional advice: Use images to increase the effect.
2. Set a goal
While you already have your pen and paper, write down your goals. There is something special about writing your goals on paper. This is another aspect of the commitment.
Make sure you set your goals SMART: specific, measurable, attractive, realistic, and time-bound.
Building muscle mass is not a goal: increase your body weight. for 5 kilos until the end of July. Looking more closely is not a goal: increasing your subjective appeal from a scale of 5/10 to a scale of 8/10 is one. Take before and after photos so you can compare your results.
Get more information on how to set a SMART goal here: Why can I be the only 8% of people who reach the goal each time
3. Find the right training routine for you
I have a client in the gym that I manage and for which I recently designed a full body workout. After a month, he approached me and confessed that I was not following my training routine anymore. My answer was simple: "It's okay".
I was surprised by my response. He expected me to feel frustrated by his actions. I was not there. I know you can take a horse to the water but you can not make him drink and I know that the correct training routine is the one that works for you.
You may have the best workout routine in the world, but if you always have to drag yourself to the gym and never feel excited, it's not the right routine for you. That's why we focus on individuality in our online plant-based training service.
While the traditional recommended repetition range for muscle growth is between 6-12 (based on time-lapse studies), there are also studies that They cite that 5-7 repetitions can be more optimal. 3 The same goes for the training sets and rest periods between those sets. 4
Generally, I advise you to keep your rest periods between 1 and 2 minutes. Start with a whole-body workout plan (yes, even train your legs) and aim for about 8-12 reps as a beginner. When you have experience, which means that you train for more than a year, you can decrease that number of repetitions.
Do approximately three sets per exercise and try not to stay in the gym longer than 1.5 hours. In this way you minimize the degradation of muscle proteins due to avoiding a prolonged training session and most importantly, you are not neglecting your personal life.
4. Be consistent
Having the right workout routine is the key because it helps you be consistent. If you go to the gym regularly for 3 years, you will see results in some kind of way. It does not matter if you have the best exercise program or your genetics.
If you're consistent, you'll see results. But be sure to consider step number 5.
5. Focus on progression
Fun fact: the first gym I trained in was called & # 39; Progress & # 39 ;. I only understood the true value of this word later.
You must realize that progression is the main key when you try to develop muscles. [Add
Adding more long-term weight adds mechanical stress to your muscles. Your body has to see a reason to adapt, a great way to make it adapt is to add mechanical tensions.
Train hard and train intelligently. 5
Increase weight over time
6. Eat more good things
To develop muscles, you need energy. Energy through your food that is then transformed into muscle tissue.
Eat big: get big.
You have to have an excess of calories. Eat more calories than you really need. Eat dried fruit or drink smoothies as they increase your calorie intake without decreasing your appetite. I suggest that point to an excess of calories of approximately 200 calories per day . This amounts to about 1-2 extra shakes.
7. Change your routine
This is similar to the progression. Again, you want your body to continue to guess in the long term. Once you reach the plateau in your training, you must try a new approach to your training.
Implements different exercises and trains in a different repetition range. Have fun with your training and experiment. You never know when you will find what works for you!
Muscle growth is an extremely complex process that involves many different functions and physiological variables. You can spend hundreds of hours studying it and barely scratching the surface. But building muscles is not that complicated.
Most people I know who built a great body in the gym are not recognized scientists: they are normal people who follow a proven plan. They have committed to the gym. They are consistent and form a routine, while looking for a constant progression.
Featured photo credit: pixabayvia pixabay.com
View more references