How to quickly gain muscle mass, diet

Why gain weight, an inexperienced reader will ask, when everyone around seems to be trying to lose weight and pump up for the summer? Not quite a true statement.

In addition to men involved in bodybuilding, the question: how to quickly gain muscle mass?, for example, is also asked by overly graceful girls (those who are literally “taken away by the wind”). There are also special cases of a pathological nature in which it may be vital for someone to gain weight for health.

To have a beautiful relief, consisting of taut muscles, you first need to gain this very mass of muscles, and then work on its beauty and hone your forms.

If the same amount of fat takes the place of the filled muscles, no “drying” will reveal the press cubes and gluteal “nuts”, so first you should correctly build a solid base of healthy mass. How to do this is detailed below.

Perhaps some are not aware, but ectomorphs, endomorphs and mesomorphs walk the streets among us ... No, this is not the name of fantastic or alien creatures, but the division of people according to their body type, invented by physiology, the science of the functioning of living organisms.

According to this science, how a person looks depends on about 50% of his genetic characteristics, the predispositions of his body, and 50% on the efforts that he makes to get closer to his ideal.

All efforts should become a coherent system that includes training on simulators, no matter at home or in the gym, proper nutrition and a healthy lifestyle. This system should become the usual norm, only then will it be possible to achieve results.

Somatic body types are determined by external signs and using the formula: Pignet index (by the name of a French doctor, late 19th century): subtract weight (P, kg) and chest girth (l, cm) from height (H, cm). The resulting value of more than 30 indicates asthenic, 10-30 normosthenic, less than 10 - hypersthenic type of addition.
I = H-P-l

Pure types are quite rare, more often we see their mixture in one person.

1. Ectomorph, or asthenic, "narrow bone" (other names: leptosomatic, cerebrotonic type)

From the Greek ektus - outside, outside, morphe - form. Ectederm is a component of the skin and nervous tissue.

This lean body type is characterized by thin wrists (for men after 25 years - 15-17.5 cm), high growth with long limbs, small joints, and a very thin layer of subcutaneous fat.

This type of addition indicates a fast metabolism, often a high excitability of the nervous system (choleric introverts).

For muscle building, this is the most difficult option, but the good news is that it is possible to pump up, although it will take more effort. On the other hand, the effect of proper training and nutrition will last for a very long time, and obesity of this type does not threaten at all.

Due to lean muscle mass, the ectomorph has problems with strength and endurance, so it will take him much longer to achieve noticeable changes in the figure. About a suitable way for an ectomorph to pump up - in the next section.

Other characteristic external signs:

• flat or sunken chest
• sinewy body
• narrow shoulders
• long thin neck

2. Endomorph or hypersthenic, a person "in the body" (other names: picnic type, viscerotonic)

From the Greek endos - inside. Endoderm is an integral part of the internal organs.

A person from overweight to obese, prone to rapid weight gain, obesity. The girth of the wrist is 17.5 -20 cm, there is a noticeable amount of fat in the body. Facial features, body parts are rounded, soft, femininity of forms is inherent, massive hips, short stature.

Mass is gained easily and naturally, one has only to carefully monitor the composition of food. For beautiful muscles - more proteins, and excess carbohydrates and fats will instantly be deposited in problem areas (most often on the stomach), since the metabolism of endomorphs is slow.

Before working on muscle mass, as a rule, you need to lose weight, get rid of fat, for example, using daily.

• short, obtuse chest
• short neck and limbs
• soft skin, hair
• laziness, soft disposition, need for love

3. Mesomorph - athletic type, normosthenic, somatotonic type, "wide bone".

Mésos - from Greek, middle. The mesoderm forms muscle tissue.

People of this type have developed muscles from birth, the fat layer is thin. The man is large, strong, with broad limbs, narrow hips, taller than average. Mass is gained quickly, but, like an endomorph, it is necessary to monitor the quality of nutrition.

Mixed workouts are needed: strength + cardio, the training system is standard, it is important not to skip training days. It is necessary to avoid muscle addiction to the load: change the types of exercises, gradually increase the weight of weights.

How to quickly build muscle for an ectomorph man

You can speed up the process of gaining muscle mass for a lean person with the help of a well-designed training plan and menu, as well as with the help of supplements in the form of various sports nutrition.

However, you should be prepared for the fact that a pure ectomorph will still need 2 times more time than any other somatotype, ceteris paribus, to gain the same amount of kilograms.

It is impossible for an ectomorph to gain more than 95 kilograms without the use of special drugs, such as anabolic steroids, and their enhanced course (oral drugs + injections).

Encouraging advantages of ectomorph: you can consume calories in almost unlimited quantities without worrying about obesity, pretty quickly even a small result of training will be clearly visible on such a slender body.

Features of the training plan for the ectomorph:

1. The duration of the training is not less than 60, not more than 90 minutes. So endurance will develop the fastest and the recovery time will be minimal.
2. The frequency of classes, of course, will depend on the lifestyle of a novice athlete, but you need to strive for 4-5 classes per week.
3. The main feature of ectomorph training will be the split system. That is, 1 day of legs, day of arms, back, press, buttocks, etc. a week to allow weak muscles to recover properly. In one session, it is necessary to work out no more than 2 muscle groups.
4. To avoid muscle fiber breakdown (catabolism), do not perform more than 4 sets of one exercise. Break between sets 1 - 3 minutes.
5. The basis should be short workouts, a small number of repetitions with rest between sets.
6. Outside of training, you should save, save energy: do not run additionally, do not play active games.
7. Sleep at least 8 hours.
8. Nutrition: 5-6 times a day, in small portions, to prevent hunger. The most dense is breakfast, you should not skip it in any case. It is better to give preference to slowly digestible food.

Between main meals, to speed up the process of weight gain, it is recommended to drink a food supplement - a gainer (consists of proteins, carbohydrates, vitamins, trace elements) or pure sports protein (vegetable or animal protein concentrate). The dose of the gainer is 2 times less than recommended in the instructions for it.

How to gain muscle mass for a girl at home

A fragile girl who wants to stay in feminine forms can not take gainers and protein at home, just build the right nutrition and workouts in order to gain muscle mass.

Training should not be exhausting, they should spur a surge of the hormone responsible for growth.

It is enough for girls on the mass to perform three types of exercises: push-ups, squats, traction. In training, do 3-4 types of exercises for each muscle group. No need to do more than 15 repetitions of one exercise. Ideal for beginners - workout 3 times a week. Gradually increase the weight of dumbbells and barbells.

Nutrition should be well balanced, you should not allow an excess of carbohydrates, fats, it is better to focus on proteins. Prefer carbohydrates such as cereals (cereals), vegetables, wholemeal pasta (rye, 2 varieties, etc.). Each of the elements of BJU is important and mandatory in a balanced diet, nothing can be ruled out - just choose the optimal type of food with them in their composition and their quantity.

Protein in an amount of more than 2-3 g per kg of body weight per day should be consumed on rest days for recovery, muscle tissue formation, and on training days - eat more carbohydrates for more energy. Fats are best consumed in the form of nuts, cottage cheese, young cheese.

Vegetable proteins should predominate: legumes, nuts and cereals, tofu.
Drink at least 1.5 liters daily to allow the muscles to fill with blood, eat at least 4 times a day to fill up.

Once a week, you can arrange a fasting day on the contrary - a cheat mill, or a day of increased calorie content. It is best to eat sweets prepared at home on such a day: raw candies or chocolate, pastries from flour with bran, cottage cheese cheesecake, sweet fruits, etc.

Diet plan for gaining muscle mass

You don’t need to mindlessly stuff yourself with cholesterol (by abundantly absorbing animal fats, such as sausages and barbecue), carcinogens (formed when frying, say, grandma’s pies), sugar and chemical additives (of which there are many in store-bought sweets and fast food: cakes, pastries, soda, burgers, etc.).

Nutrition on the mass should remain (or become) healthy and balanced, it is very important to understand this so as not to harm yourself.

The general principles of nutrition, voiced above, are suitable not only for girls and ectomorphs, but also for people with a different body type: a lot of water, fragmentation, lack of hunger, sufficient consumption - that is, calculated for your weight, age and gender, the number of calories and BJU.

Calorie calculation, approximately, can be calculated by multiplying your weight (in kg) by 30, plus 500:

P*30+500 = N kcal.

For example, a 57-kilogram girl on the mass needs to consume at least 2210 kcal per day.
If this is an ectomorph male, then you need to add not 500, but 1000:

A 60-kilogram guy needs to get at least 2800 kcal per day with food to gain muscle mass. Endomorph should not add more than 500 to the formula. A mesomorph can add from 500 to 1000, according to his choice and well-being.

The percentage of BJU in a healthy diet of an athlete on weight should be as follows (per 100 g of food): U - 50-60%, B - 20-30%, F - 10-20%.
That is, you can, for example, eat a 100-gram serving of buckwheat, including a 20-gram piece of chicken, and a teaspoon of linseed oil. More than this protein value is not required for an ordinary person or a novice athlete to eat, otherwise the kidneys and liver will suffer.

Fruits and vegetables during weight gain should not be more than 30%, since the fiber they contain is absorbed extremely slowly and gives a feeling of satiety for a long time, so they should be left to lose weight.

Sugar should be limited or eliminated, just like when losing weight, because it can only be converted into fat, and we are interested in muscles.
Eat before training no earlier than 2 hours and no later than 1.5 hours.

Squirrels

When building muscle, protein is a key player. It is what our own muscle tissue consists of, it is the main building material for muscle growth during recovery after training. So, it is necessary to ensure that there is enough of it in the diet and it is of good quality.

Recent studies by scientists suggest that about 10 g of protein per day is enough for a healthy, clean human body to function normally.

Professional athletes, people involved in daily physical hard work, require up to 30-50 g of protein per day.

Girls and lean guys who are gaining mass can consume more protein, up to 50 g. Bigger guys, experienced bodybuilders may need 100 to 200 g of protein per day (professionals reach up to 500). This amount of protein is really consumed daily, only using protein supplements.

High-protein foods tend to be the most expensive, and consuming a concentrate ends up being cheaper, despite the apparent high cost of a large can of protein.

In order for the protein that comes with food to be absorbed as fully as possible, several points should be considered:

Get enough of some vitamins and macronutrients daily: calcium, vitamin B12, iodine, vitamin C, and carbohydrates.

Do not mix two types of protein. In one meal, only vegetable or only animal protein. That is, for example, an omelet with tofu is not a good idea. And it is possible and necessary to combine several types of vegetable protein, since only soy protein contains a complete set of amino acids.

Plants such as buckwheat, chia, hemp porridge, beans and other legumes with rice (not white) also provide an almost complete amino acid composition. The rest of the legumes and cereals need to be mixed together to get a complete protein source. For example, lentil soup is eaten with wholemeal bread. Nuts are best eaten as snacks, separately from everything, in small portions.

The fastest digesting complete proteins contain egg, casein protein, soy protein.

If meat is used as a source of protein, all fat must be cut off from it, and steamed, baked or boiled in the oven. It is important to be aware that with daily consumption of meat, dairy products, even low-fat, and eggs, you are at risk of cardiovascular disease, as your diet is replete with cholesterol.

Carbohydrates

Carbohydrates on the mass are necessary, you should not be afraid of them, and here's why. Carbohydrates eaten on the day of training are converted into glucose, and then into glycogen, which becomes pure energy in the muscles. This is necessary for developing endurance and strength so that you can increase weights and build mass. In this case, none of the carbohydrates will be deposited anywhere, the main thing is not to eat them before bedtime.

The amount of carbohydrates needed per day, as a rule, is calculated as follows: 7-9 g are needed per 1 kg of weight.

Simple examples of “good” carbohydrates for an athlete on mass, in order of decreasing digestion slowness: brown rice, buckwheat, oatmeal, boiled potatoes in their skins, pasta, dried fruits, honey.

Cellulose

Despite the fact that fiber slows down digestion, reduces appetite, its daily consumption is mandatory. This is the prevention of constipation, the absorption of vitamins and minerals, the prevention of cancer.

Fiber is found in vegetables - cabbage, carrots, beets, cereals - especially in wheat bran, oatmeal, and also in fruits.

vitamins

In addition to the vitamins necessary for the high-quality assimilation of protein, elements such as:

• B vitamins (B1 (thiamine), B2 (riboflavin), B6 ​​(pyridoxine))
  They prevent fatigue, help convert carbohydrates and fats into glycogen, and grow tissues. Sources: eggs, bananas, green vegetables, peas, sprouted cereals and legumes, etc.
  zinc is an active participant in the renewal mechanism, it does not allow you to age quickly, it is an element of beauty. Sources: offal (liver, tongue, offal), cheese, eggs, fish, oysters. Also mushrooms,
• legumes, bran, whole wheat flour, brewer's yeast.
  potassium is important for cellular respiration, metabolic processes. Sources: bananas, citrus fruits, carrots, dried apricots, baked potatoes, buckwheat, bran.
• magic will protect against stress and also save the body from overstrain, fatigue. Drink cocoa, eat bitter (preferably homemade) chocolate, spinach, avocado and pumpkin seeds.

How to gain muscle mass with protein

Protein - sports nutrition, nutritional supplement, sold in specialized sports stores. The protein supplement is designed to fill the lack of protein in the athlete's daily diet, but does not replace it.

Drink the supplement with every meal (6-7 times a day), and make a preliminary calculation: how much protein you will get with food today, how much you need to get. Abuse of protein will lead to indigestion, so the calculation is required.

Before buying, ask the seller to let you test the taste of the powder - most often, customers are not refused. Canned protein tastes like an amateur, very often it comes across quite nasty.

If your own smell and taste is drowned out by flavors, then this can provoke an allergic reaction. Soy protein usually has a neutral taste, you can add banana or cocoa to it with a blender, it will be quite tasty.

Proteins are divided into 3 types:

1. Isolate - the highest concentration of pure protein, contains a minimum of additives. Best and fastest to digest. This is the most expensive option. Whey milk protein is best taken immediately after a workout or in the morning.
2. Concentrate - slightly worse purified, the composition contains up to 20-60% carbohydrates and fats.
3. Hydrolyzate is a purified fermented protein. It is absorbed very quickly, but with prolonged use, your body “forgets how” to produce the necessary enzymes on its own.

The protein itself is harmless, the athlete can only be concerned about individual intolerance to the components or the consequences of regular overdoses. It is also worth understanding that if you drink protein or a gainer to a healthy person without playing sports, then he will simply get fat.

Chemistry for pumping up muscles

Chemical help when pumping up muscles -. For all their danger and unconditional harmfulness, they very quickly and effectively cope with their only task - they provide a quick mass gain.

Many athletes, due to laziness and unwillingness to spend the allotted time in the gym, allow themselves to use steroids. Those who do not use them, especially beginners, think that they themselves do not give all the best, since they cannot achieve results so quickly, many quit. There is no need to rush anywhere, it is worth working hard and competently and the mass will come.

In addition to steroids, there are several more chemical helpers, harmless, acting like vitamins:

• Creatine is a substance found in human muscles, chemists have learned how to synthesize it and offer to take it additionally to increase endurance, speed up the process of muscle recovery, boost their growth, and speed up the conversion of carbohydrates into glycogen.
• Beta-alanine is the name of an amino acid, that is, it is an integral part of a regular protein. With this supplement, you can work even longer, training endurance and strength, with less fatigue.
• Other amino acids are leucine, isoleucine and valine allocated to the group. Taking them additionally, you can practically forget about muscle pain, increase productivity at times.
• Glutamine - restores ruptures of muscle tissue faster, with it you can start using more and more weight as soon as possible. Glutamine promotes additional production of growth hormone.

How to build muscle mass in a month

You can build muscle mass in a month by exercising 5-6 times a week, using a training plan that suits your body type, using a competent menu, as well as various, listed above, expensive nutritional supplements and drugs.

In a month, in this way, you can gain up to 5 kg of dry muscle mass, and only in the first months of training. The longer you train, the fewer kilograms you can really increase in a month.