How to gain 10kg of muscle mass? Basic requirements and the most common mistakes in building muscle mass | Steroids4U.eu

How to gain 10kg of muscle mass? Basic requirements and the most common mistakes in building muscle mass

How to build muscle mass and avoid the mistakes that are most common in the process of building it?

Muscle growth is a topic especially for men. However, this is not an exclusively male issue. Even women should not be skeptical about building muscle. Muscles are the active mass of every body. They allow us not only to look better but especially easier to live.

Article content:

* What are the benefits of muscle?

* How to exercise for muscle growth? Increase muscle mass and what affects it?

* Muscle mass - Price, options, real use, real goal?

* Basic training rules and the most common mistakes in building muscle mass.

What are the benefits of muscle?

Muscle mass is not just about bodybuilding muscles. Muscle mass is mainly a functional (active) "part" of the body, which is responsible for a number of bodily processes. Above all, however, it is a strong indicator of your health.

I will not name the ones you are guaranteed to know. Lesser known benefits include:

Thermogenesis - Sufficient muscle mass has a beneficial effect on thermogenesis. Respectively. heat regulation in the body. Due to the larger number (muscles) of capillaries and better blood circulation, it is much easier to heat and cool the body.

Posture - muscle mass is the "system" that holds your body. Enough muscle mass allows you to hold your body properly and makes it easier. Proper posture is closely related to the implementation of movements. If you hold your body correctly, it is assumed that your movements will be correct.

Self-confidence - improving physical proportions with enough muscle mass makes your body and your person more attractive. This significantly strengthens your self-esteem and your self-confidence. And as you know, confident people are usually more successful in life.

Functionality - muscles perform not only the function of moving (flexion, extension, adduction, ..). They are also largely responsible for the range of motion. With the right training, you will achieve not only greater strength but also greater ranges of movement. In terms of muscle function, your daily activities will be easier and simpler.

Strength - the priority indicator of strength is the muscles. The bigger your muscles, the more power you have. Several studies have shown that the stronger you are (the strength of your handshake), the better your health.

Power - as well as strength. Is performance directly proportional to sufficient muscle mass resp. condition that allows you to give strength.

Fat Burning and Weight Loss - With enough muscle mass, it's easier to lose weight and burn fat. The reason is that muscle mass is active mass. Active means it consumes energy. That energy also comes a lot from your fat stores.

How to exercise for muscle growth? Increase muscle mass and what affects it?

There are many exercises and workouts for muscle growth, they are affected by many variables. You have to try, evaluate and adjust the specific load parameters yourself. Your indicators should be muscle work, muscle load volume, number of repetitions and regularity of load. At the beginning of your training effort, my book Start Practicing with MOTION for Men and Start Practicing with MOVEMENT for Women can be a good guide. If you have already developed suitable training plans for building muscle mass in your training, you will find my Membership in MOTION program.

It can be argued that every movement stimulates muscle growth. The question remains to what extent this stimulation occurs, resp. what is the consequence (size) of the increase.

Studies and practice show that muscle growth is most significantly affected by muscle load (strength training) - muscle fatigue. Specifically, it means muscle load (exhaustion), which is under certain conditions (rest, nutrition) a stimulation for their subsequent growth. The whole process of muscle growth, including individual processes, can be found in the article: The principle of muscle growth as old as (Matuzalem) strength training itself. Old but functional, guaranteed and in fact the only one.

How to recognize these muscle growth variables, and which ones to use to your advantage?

You should use all the variables that are offered to you.

muscle work,

muscle load volume (number of series),

number of repetitions and

regularity of load.

Muscle work is basically a mix of load volume, number of exercises, series, repetitions and regularity of load. It is not the most important thing to devote only one "part" of the effort. On the contrary, make the most of it. If your training will be perfect in terms of all parameters, but the regularity of the load of training the growth of muscles will be absent, you will not see.

It is also possible that you will perform your trainings often enough with "tuned" other parameters, but there will be no muscle fatigue. You will not see a significant increase in muscle.

Work with all parameters. Muscles get tired enough, load them with a sufficient amount of training in the appropriate range of repetitions and perform the whole process often enough. You won't have to wait long for muscle gains.

Muscle mass - Price, possibilities, real use, real goal?

Building muscle is a demanding and long-term process. There is a price associated with this process on your part. The price in the sense of your effort (we can also call it a sacrifice) that you are willing to spend on muscle mass. This price may not be too high, but it depends on your approach, zeal and discipline.

The price of muscle mass is associated with your options. You must set aside enough time and energy for training and (non) activities outside of it. In addition to responsibilities and joys such as work, family, household, hobbies and others, it is seldom possible to waste time and energy. With a well-designed training plan, you can save a lot of this limited potential to your advantage.

The actual use of muscle mass is different from person to person. For some, enough muscle mass is the appearance of a 130kg bodybuilder, for others it is an 80kg athlete. How you know (want) to use the acquired muscle mass is again your choice. When choosing your optimum, take your real goals into account.

I meet the real goal in practice as very complicated. Specifically, I repeatedly met runners (men only) who wanted to gain X kg of muscle mass in order to look better. Their running performance (due to weight gain) decreased.

Even in endurance sports, it is necessary to have enough muscle mass. However, excessive muscle development is undesirable in these cases. These runners, therefore, immediately decided to lose weight. Endurance sports also require some muscle development, but in this case it is completely different from what was required.

Muscle mass and its development affect many other things (including changing the wardrobe). Therefore, consider the real goal of why you want more muscle and how you want to use that muscle. If you have doubts about the correctness, consult your goal and settings with an expert.

Basic training rules and the most common mistakes in building muscle mass.

Muscle overload - in training you train mainly muscles. Muscle failure is an indicator of sufficient training (training work). The literature lists several names. This is usually a muscle failure. This means that further movement of the load is no longer possible by engaging the muscles.

This is not a power failure when further load manipulation is not possible due to a lack of strength. It is also not a condition (breathing) failure when further manipulation of the load is not possible, because you lack fitness. Simply written, you can't breathe another repetition.

The biggest mistake in building muscle mass - Muscle overload.

I encounter these mistakes when developing training plans as well as in coaching practice. Preference for dynamic, functional or conditioning exercises over strength (muscle) load.

The development of your functionality, flexibility, speed,… is extremely important from the point of view of the necessary degree and from the point of view of general development.

However, for building muscle, you should prefer strength (muscle) loading through basic and additionally isolated exercises.

The biggest mistake in building muscle mass - The volume (load) of training.

The volume should be at its optimal range. This is determined in the literature as about 8-10 series for smaller muscle parts and about 12-16 series for larger muscle parts.

The numbers given are very general. This range is effective for muscle growth when it concerns "acclimatized" beginners in training and advanced trainers. It is also necessary to take into account the frequency of training and its composition.

The volume of training for beginners is very small and for the more experienced it is very large. It is necessary to start from the stated (book) numbers.

Very little training means that there is no stimulus for muscle growth. On the contrary, a lot of training places high demands on nutrition and subsequent muscle regeneration after giving too strong (bulky) stimulus to growth.

The number of repetitions is again determined in the literature in the range of 10 - 15 repetitions. I think these numbers are mostly correct (more correct than the number of series in the case above). From my practice, it follows that the most effective is to perform a majority of 13 repetitions.

There are two reasons. The first is that the number 13 is located exactly in the middle of the range 10 - 15. The second reason is the length of the muscle load. The study reported (and several others confirmed) that muscle growth occurs most at a muscle load of 60 seconds. I understand that one series of exercises should last about 1 minute. This is the time when muscles respond most optimally to their growth.

In most of my (measured) exercises resp. series, the length of time under voltage was closest to 60 seconds if the number of repetitions was 13.

The biggest mistake in building muscle mass - Number of repetitions.

The most common mistake in the process of building muscle mass is the low number of repetitions. A lower number may be suitable for primary strengthening, but it mainly develops strength and muscles at the level of myofibrillar mass.

To achieve muscle growth, it is also necessary to stimulate sarcoplasmic muscle mass.

Regularity of load means frequency of training. That's how often you train. This frequency depends on the volume of training. The largest muscle gains were recorded in the study (as further research confirmed) when the muscles were loaded twice a week. One training session for the muscular part was in full volume and the second training session for the same muscular part in the week was about 20% lower in volume. In this way, the largest muscle gains were achieved compared to several other variants.

The biggest mistake in building muscle mass - Regularity of exercise.

The most common error in the regularity of the load is similar to the number of repetitions. Beginners train little and advanced very much. In advanced training, I also perceive a significant mistake in the fact that they repeatedly load the same and also repeatedly omit the same muscle parts.

Training results in the form of an increase are also significantly influenced by factors outside of training.

Relax - in the sense of sufficient regeneration (sleep). The need for sleep increases the more and the more demanding the training.

Nutrition - enough calories and then a suitable macro formula. Increase caloric intake by 100-400 kcal per day with priority protein. Really (medically appropriate) the reported increase in muscle mass by 0.5 - 2 kg of muscle mass per month. According to the above and your settings, it is possible to gain the stated (in the title) 10 kg of muscle mass within 5 - 20 months. However, this development may not be (or will not be) linear, taking into account your level of training, as beginners gain muscle mass faster in training.

Mode - minimize stress (rush) during most of the day. Constant pressure and stress during the day, which is associated primarily with work, stimulates the release of the hormone, which is the biggest enemy of muscle. Cortisol. By minimizing your stress, you are minimizing cortisol levels and giving your muscle growth "green."

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Will PROTEIN HELP ME TO DIET? | Steroids4U.eu

Will PROTEIN HELP ME TO DIET?

Recently, posts like "I want to drop, should I buy protein?" Or "Is this protein suitable for diet?" I admit that initially I did not understand these questions much. Why shouldn't protein be suitable for diet? Or vice versa, how does it affect fat burning? These questions can be surprised and often smiled.

After all, so-called fat burners help to reduce fat. Synephrine, L-Carnitine, stimulants like caffeine, etc. But then I realized. After or even during the season, you will often find interviews where individual competitors praise the inclusion of high-percentage proteins in their diet. Similarly, a glimpse into the clinic is enough to confuse you that we recommend something other than the body shaping phase for so-called volume. Rendering if you want. Then it is extremely clear that a novice exerciser, a layman, or simply someone who wants to use the gym training to reduce weight is lost in this information. I get it. All knowledge has its degree, and as they say, no scholar has fallen from heaven. So let's have a nice look at what the protein is. And let's say it's pretty half-naked.

Each protein is suitable for diet. Yes, even if it may confuse you now, you won't make a mistake when you buy any protein from our range. It's about how you combine it into your diet. And that is the whole core of the problem. Protein = protein. Protein = the building component of muscle. Without protein, muscle will not grow. And I kind of assume that you would like to strengthen the diet on weight reduction, or even better to gain some extra muscle. Bad news to top. You need to adjust your diet. It won't work without it. You may want to stay in the gym, but the moment you order the fried cheese in a restaurant or a hot dog on the street, your physical effort is where the ordered food comes from.

The key to success is the reduction of carbohydrates and especially fats. Not to mention refined sugars. I know that at this moment you have no idea what carbohydrates, proteins are, what it is in, etc .. You will certainly learn that over time, do not worry. In the meantime, go with common sense. They have been instilling in our heads since childhood that sugars are bad for teeth and that we will be fat. We know that, right? So get rid of the sugar. I'm talking about that simple. Stop sweetening coffee, don't drink coca cola, don't smell candy, don't make cookies, don't eat cakes. That one cup of coffee really hurts you, not that, take the poison. But sugar is still cool. Fat is much worse. So while a gram of sugar (carbohydrate) is 4.1 Kcal, a gram of fat is already 9.3 Kcal. Ajajaj. Get rid of fat! But you can tell. Start with the visible one. Do not lubricate your bread with butter (yes, it is possible), do not pour meat in oil, do not let the kraul fries float in a fritter. Don't jump on stupid light majolica tricks. Yes, it's less fat than the Hard version. Instead of five tablespoons of oil there are only three, but you don't even need it.

If you have cut off your diet from all sorts of serepets, the next step is to shed the carbohydrates or manipulate them and calculate the nutritional values. But you don't know it anymore and you are frustrated. Or you simply "don't eat" your transformation and return to your goulash. But that would be a shame. So let's try again. Simply.

And right now, protein comes. The point is that everyone has too much carbohydrate in their food, while protein is not so much. It is also often related to finance. While carbohydrates can be found in economically accessible foods such as potatoes, pasta, rice, etc., the protein in the form of meat and eggs is worse.

But we need the proteins. Muscles, growth, firmer butt, remember? The best option is to supplement the proteins in the meal. But this is sometimes a problem. With a vision of career and fame, bodybuilders are determined to carry boxes of food with them everywhere, but you aren't such fanatics, are you? But what to eat at work? We need a little carbohydrate and you don't want to chew meat for a break. The solution offers a high percentage protein. This is the one that has the highest number of proteins and the lowest amount of carbohydrates per 100 grams. Fats will have little in any case. The Extrifit product range is Iso 90 and Peptibeef, and especially Hydro Iso 90. In all cases, the amount of protein is around 90 grams per 100 grams of powder and that's a lot. Carbohydrate is at least there. At the same time, you need at least 1.5 grams of protein for your weight. Certainly you will receive something from food, but as we have already said, it usually results in beginner or lay efforts that the protein from food is less than it should be. However, if you include the protein twice a day with two scoops, you get about 100 grams of protein without fat and carbohydrates. And that, along with your diet, must be rich enough. For women I recommend half. Ie. 2 scoops a day.

And with this giant detour we got to explain why and which protein is suitable for diet. The protein itself does not cause any fat loss. It is only a supplement to the often poor or rather incomplete diet plans. If we thought at the beginning that you wouldn't make a mistake with any protein, and at the moment it wouldn't be so confusing with the previous text, then be aware that the differences in the amount of carbohydrates in the product aren't that significant. They play their part when your diet is broken down to the last gram of protein you have received and you are sticking to it more bitterly than a Muslim Koran. But I do not think it would be the case of someone who would like to "lose something while gaining some muscles" :-) Perhaps it helped you.

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Many people are just joking about cardio and only lifting dumbbells | Steroids4U.eu

Many people are just joking about cardio and only lifting dumbbells. Who needs cardio, for whom it is unnecessary and the reasons to do it

Is that so. Often some people make fun of cardia and when they see a friend in a gym on a treadmill or bike, they make him feel it. You only need to lift dumbbells and cardio is for women. You lose your muscles. You know ... what are you crazy? You do cardio? And surely you know the sentence from the strength meme pictures: "Cardio, is that Spanish?" And I think there are people who just don't climb the bike because they don't want anyone known to see them do cardio. Well, that's a mistake in their braided head. Today we'll talk a little bit more about why doing cardio, who should definitely do it, who it's basically unnecessary for; cardio.

Just exercise? That's the question!

Everything is good for something, but for many years research has told us that strength training is simply great and thanks to it we gain the benefits of endurance performance. It has turned out that, thanks to the weights, our performance simply improves much more than if we only did cardio without resistance training. Clear adaptation of resistance vs. Endurance training is a little different to gain muscle and maintain muscle mass, but we are not talking about it now. It is hard to say whether such training is better than that in terms of fat loss, which is also said in science, but you will not be surprised when we write that strength training is better for maintaining lean muscle mass. But what about cardiovascular health?

If we look at various recommendations from associations such as the American Heart Association (AHA), the US Department of Health & Human Services (HHS) and the American College of Sports Medicine (ACSM), we find that their recommendations for "overall optimal cardiovascular health" are quite similar. Of course, we will see some differences here, for example, HHS puts activities related to muscle growth and strength, while ACSM adds activities related to flexibility and mobility. All in all, however, organizations agree on at least 150 minutes of moderate aerobic activity per week, or 75 minutes of cardio per week at a higher intensity, plus at least 2 resistance training sessions per week. And to know if you meet the requirements below and you're over 20, at least according to AHA you have "ideal cardiovascular health".

Now the question - is it possible to acquire these values ​​without cardio, ie only by strength training? Yes! In short, when we look at Alan Aragon's Research Review covering 33 researches to address this issue, we find it really possible. Exercise relieves risk factors including metabolic syndrome and increases muscle mass, is important in muscle protein, whole body metabolism, acute response to critical illnesses, chronic illnesses, improving and preserving bone tissue, but also enhancing immunity. If we do not intend to increase the volume of training or reduce caloric intake and achieve stagnation, further physical activity (cardio) is basically necessary. If we enjoy cardio, fulfill and help us achieve our goals, it is also essential. However, a summary of the research says that if we do not have the endurance goals and the desire to do normal cardio, it is not necessary for health purposes if we follow regular resistance training that has head and heel. However, this is not the whole story because other factors need to be considered!

We may agree that the above recommendations of the associations are acceptable to the general population, but this is not so relevant for us who visit the gym at least 4 to 6 times a week, and we prefer gym training over cardio (associations prefer cardio). Suppose we do not have any endurance goals and our training has a head and a foot. Doing cardio or not? Hard to say, but one thing is for sure. We also need to consider one of the most important factors, and that is the old known NEAT, which we have already written about. In short, off-gym activity.

And why NEAT?

Because general recommendations about the need for normal cardio for cardiovascular benefits simply ignore it. As well as ignoring the volume of training in individuals. In the graph below on the left you can see the effect of NEAT on energy expenditure in sedentary people. On the right is something similar, but this time the graph also includes thermogenesis from exercise. Either way, you can see in the picture that NEAT plays a very important role. And now the shocking fact. Looking closer at the study, we find that the difference between the highest and the lowest NEAT is 2000 calories, which is equivalent, for example, to 3-5 training sessions (depending on length and intensity). Do you already know why NEAT is so important? For two people of similar weight, the difference in energy expenditure can be as high as 2,000 calories!

Including regular cardio for strength training is worthwhile if:

your goal is to focus on building perseverance

you have a low NEAT both in your job and in a lifestyle outside of work (for example, little walking, no other sport, no hobbies requiring physical activity…)

you have a low volume of strength training (less than 3 hours per week), especially if the workout does not include any or only a minimum of failures, a small number of repetitions or longer breaks

Conversely, you can skip normal cardio if:

you have a high NEAT in employment

you have a high NEAT in your lifestyle (regular walking, walking, hikes, hobbies requiring physical activity, a lot of housework…)

you have a higher volume of training (6+ hours per week)

you have a high number of repetitions in training, or short rest periods or other endurance component (4 hours a week or more)

Do you have heavy weight workouts with a lot of work, where you sometimes use a series of failures (4 hours a week or more)

It is clear that there are various other scenarios where you might think you belong to the “gray zone” and cardio may or may not bring benefits to cardiovascular health. Here, however, it depends on your personal preference, but maybe the reasons below will affect you.

Performing cardio has other nice reasons

You can eat a little more, respectively. you don't have to eat less. However, having the same caloric intake and increasing your daily activity is probably more enjoyable than reducing food intake. And some of this cardio will allow you to reduce the amount of specks in the body of adipose tissue at higher caloric intake. Doing cardio can also help you lift your dumbbells. When people make fun of cardio, most of the time they are absolutely the ones who are absolutely destroyed at the last repetitions in the series because they just can't rule. Having a little more developed endurance will certainly not hurt to do more repetitions or overall with increased training intensity. In addition, you can increase the so-called. work capacity. This is the total amount of work you can do, recover and adapt to. In addition, let's take a sprint, for example. It requires speed, improves the strength of hip flexors and so-called. posterior chain ("chain" consisting mainly of tendons and ligaments on the back of the body), which can help butt muscles or hamstrings, and ultimately can help squats. Building speed is also an important component of power. As a bonus, cardio can positively affect regeneration. Active regeneration tells you something, right? There is still the possibility to just relax, play the Playstation and watch movies during the days off, but during the days off it is worthwhile to include active regeneration - low intensity, low impact on the body. Putting some blood into damaged tissues by doing this and improving recovery is no harm. Of course there may be more reasons, such as clearing the head, mental relaxation, and some cardio simply enjoy.

To conclude, one thing to think about, said Pavel Tsatsouline, is especially useful for people with a lower NEAT and a sedentary lifestyle whose only activity is strength. "If you sit or lie 23 hours a day and only stand for an hour (even if that hour is spent practicing), what do you think your body is adapting to?"

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Just straining the muscles in front of the mirror may do more than you think | Steroids4U.eu

Just straining the muscles in front of the mirror may do more than you think

Feelings of joy, sadness, perhaps narcissism or satisfaction. This is also what we experience by simply straining the muscles in front of the mirror or controlling the form, respectively. Today we look at one interesting study, which is not the only one of its kind and is not even a breakthrough, just puts a log in the fire of hypertrophy, ie muscle growth.

We are talking about this, published in June 2016. We will not go into detail, but let us remember it important. Each participant had two tasks. The first was that with one hand, they were supposed to perform a biceps stroke without a load, using the full range of motion and extending the hand as much as possible (a total of 4 sets of 20 reps with 30 second breaks between sets). The second task was to perform a biceps stroke with the other hand, but with a load (total 70% 1RM - maximum per repetition, in four sets of 8-12 reps with a 90 second break between sets). Elements of progressive load increase were used. Well, but you're definitely interested in the results.

Bolo preukázané, že napnutie svalstva bez nejakého zaťaženia, napríklad jednoručkou, zvýšilo svalovú hmotu porovnateľne ako rovnaké napínanie svalstva so záťažou, teda s jednoručkou. Druhá skupina využívajúca záťaž, zaznamenala zvýšenie sily a svalovej vytrvalosti oproti prvej skupine, čo asi ale nie je prekvapením. To znamená, že nárast svalovej hmoty môže nastať aj bez nejakého zaťaženia, keď predpokladáme, že sval bude v dostatočnom napätí a využitý bude celý rozsah pohybu. Sila a svalová vytrvalosť budú však v tomto prípade mimo. Smutná správa na koniec, výskum bol praktizovaný so začiatočníkmi, takže je pravdepodobné, že pri pokročilých cvičencoch môže byť situácia odlišná, keďže tí potrebujú väčší stimul.

 Zaujímavé podnety uviedol aj Bret Contreras, ktorý nezabudol na fakt, že výskum bol riešený v rámci bicepsu, ktorý je pomerne ľahké dostať do poriadnej kontrakcie, narozdiel od iných svalov, s čím musíme jednoznačne súhlasiť. Takisto spomína, že to nie je len o základných svaloch, ale aj o ich pod-častiach, ktoré sú bez záťaže vystaviteľné kontrakcii extrémne ťažko. Je to však krok ku ďalšiemu potenciálnemu skúmaniu, no rozhodne môžeme povedať, že “flexovanie” nie je na škodu a zdá sa, že naozaj môže nejaký ten centimetrík navýšiť.

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