muscle gain

What is muscle building? Building muscle is one of the essential goals for bodybuilding enthusiasts. When building muscle, the physical appearance changes as the muscles grow. This is a program recommended for people who want to develop muscle mass without necessarily gaining unnecessary weight. Developing muscle mass means bulking it up, creating more muscles. To successfully build muscle, two rules are essential: first of all, practice physical activity, particularly bodybuilding. Second, follow a suitable diet rich in calories and proteins. You must not forget to adapt your muscle building program to your size and nutrition habits. If gaining weight is rather difficult for you, it is recommended to start your program by gaining body fat. If, on the contrary, you want to lose excess pounds at the same time, the objective is to build your muscle mass by “drying”. The drying phase allows you to define your muscle mass and eliminate the fat accumulated during mass gain. How to increase your muscle mass? As said previously, in order to effectively increase your muscle mass there is no miracle recipe. The main thing is to train regularly and eat right. Follow an effective workout Gaining muscle necessarily involves intense weight training sessions. Depending on your objectives and your base level, the choice of loads, recovery times and compliance with the intensity of the repetitions are the points to monitor. It is important to keep in mind that the evolution of your muscle mass will come with time and perseverance. This is why it is recommended not to force too much at the beginning of your program, by carrying too heavy loads right away for example. By forcing the muscles and joints you risk injuring yourself, and thus slowing down your progress. The aim of bodybuilding exercises is to stimulate swelling of muscle fibers, called “hypertrophy”. By lifting loads, the body pushes the muscles to react and adapt to new efforts. This is how we create muscle mass and density. To gain muscle effectively and safely, it is necessary to lift heavy loads with good execution technique. To follow a good muscle gain program, it is recommended to do between 6 to 10 repetitions. Recovery time between sets of reps is less than a minute, so your muscles don't have time to fully recover. Adapt your nutrition The second key factor for gaining muscle is obviously nutrition. First of all, increasing your nutritional intake is recommended and even necessary in order to ensure good muscle building. A few points to remember: Eat regularly : keep in mind that an above-average calorie intake is necessary for muscle development. Two or three meals a day are not enough. The important thing is to eat regularly, in order to promote continuous muscle building. For example, 5 small meals spread throughout the day provide the nutrients needed for anabolism and muscle building. Choose your foods wisely : it is important to select your foods according to your needs and deficiencies. By increasing your protein and carbohydrate intake, you will allow your body to recover more easily and you will accelerate the construction of your muscles. Think about hydration : good hydration is essential, especially during training and bodybuilding when the body sweats and quickly evacuates its water. The body is made up of 70% water which must be constantly replenished. Hydration also helps eliminate waste produced by the body. Be diligent: Finally, diligence and compliance with your eating program will determine its success or failure. Developing a plan and taking dietary supplements can help you meet your goals. Which food supplements should you choose to increase your muscle mass? There are several supplements that can help you gain muscle. Some promote muscle congestion and the connection of muscles to the brain during exercise. Others help with muscle building, recovery or strength gain. Rapidly assimilating proteins Rapidly assimilating proteins are recommended before and during training. Protein intake before exercise helps nourish muscles and make workouts more energetic and productive. Native Whey Isolate : Native Whey Isolate provides amino acids needed for muscle growth and recovery. This protein helps stimulate anabolism and repair muscle fibers damaged by exercise. MuscleWhey : this blend of native whey and native whey isolate provides a deep action on protein synthesis for powerful anabolism and optimal recovery. Slowly assimilated proteins Slowly assimilated proteins are recommended after training and before bed. Protein intake before sleep helps promote muscle recovery, thanks to a slow and prolonged intake of amino acids. Micellar casein isolate : the double action of casein isolate allows on the one hand to carry an anabolic action thanks to the rapid assimilation of whey and on the other hand an anti-catabolic action thanks to the slow assimilation of micellar casein. Other fundamental supplements BCAAs : BCAAs are essential food supplements for optimal muscle building. These are essential amino acids that can only be supplied through diet or supplementation. BCAAs help promote anabolism, while fighting against the destruction of muscle fibers. They also participate in muscle building thanks to the dosage of leucine, isoleucine and valine, which stimulate protein synthesis. Creatine Creapure® : Creatine is an amino acid derivative naturally present in the body that helps increase strength and lean muscle mass. Thanks to its effects on intellectual abilities, Creatine promotes the link between Muscle and brain and leads to better concentration during exercise. Thanks to its effect on strength, Creatine also allows you to lift heavier loads and thus facilitates muscle gain. What is muscle building? Building muscle is one of the essential goals for bodybuilding enthusiasts. When building muscle, the physica... Read more Read less What is muscle building? Building muscle is one of the essential goals for bodybuilding enthusiasts. When building muscle, the physical appearance changes as the muscles grow. This is a program recommended for people who want to develop muscle mass w... Read more Read less