You want to achieve effective and fast muscle? Then this article is just right for you. We’ll go into all the factors and tell you exactly how you need to set up training, nutrition and regeneration in order to build impressive muscles as quickly as possible.
Adaptation Process
The buildup of muscle mass (called hypertrophy) only happens when your body recognizes a need for it. So it’s nothing more than an adaptation process to the stimuli you put on your body. The aim is to thicken the muscle fiber cross-section, which is caused by injuries of the existing muscle fibres.
Regeneration Phase
In the second step, your body must recover from precisely these small cracks in the musculature in order to build up new mass. This is the process of muscle building.
Training Schedule
For a targeted muscle build-up, isolation exercises are also used. Those exercises that isolate a muscle group. This allows you to balance vulnerabilities or to put a special focus on a muscle game. The bottom line is that the exercise selection is secondary. You should make sure that you feel the exercises in the target muscles and that you do not feel pain during training.
Frequency, Duration And Intensity
Training for muscle building should be short and intense. Those who have the power to train for longer than 45-60 minutes usually do not train intensively enough. A compromise between irritation and cortisol distribution is to be found.
On the other hand, you have to train for a long time to set a growth stimulus for muscle building. Therefore, practice very intensive and short, as long and comfortable. Use your time in the studio and don’t let yourself get involved in too long conversations.
To get really serious muscle building, you should go to the gym at least 3 times a week. The less often you train, the more muscle groups you have to claim per training. Thus, you may not have enough stimuli to guarantee muscle building. You can choose between different training splits.
You will only achieve muscle growth if you exceed your stress limit training for training. Why should the body also build up muscle if it sees no need for it. So if you only get the usual performance of your body every week, you will not build muscle mass. Intensity is the parameter you should pay the most attention to. If you do not exercise intensively, so close to your stress limit, nothing will happen either.
Muscle Building Nutrition
For a targeted diet, you should be aware of two basic principles:
1-You need a calorie surplus to make your body create new tissue
2-you have to supply your body with enough protein to provide the necessary materials
Be careful not to eat only the same sources, so that you can pick up a wide range of amino acids. Only when all amino acids are sufficiently available can the body build muscle tissue. Ideally, each of your meals has at least 30-40g protein, so you can make sure that you have ingested enough protein at the end of the day.
Carbohydrates are the primary source of energy for your strength training and will probably make up the majority of your diet plan (up to 50% of total calories) when building your muscles. You also need them to have a proper pump and strength in training. Bet on chain, complex carbohydrates such as oatmeal or whole meal rice in order to obtain energy from them in the long term and to allow the insulin levels to increase in control.
