How to swing?
For a newcomer, who first came to the gym with the goal of pumping up muscles, it is often extremely difficult to understand what needs to be done so that muscles become stronger and muscle mass grows. Instead of focusing on the main points of the training, he begins to study the many subtleties, while losing the general understanding of the issue.
This material is the simplest (but at the same time working and effective) answer to the question of how really really necessary to pump muscles. With a sufficient level of perseverance and motivation, the tips below will help a novice athlete quickly build muscle and create a sports body through strength training with dumbbells and a barbell.
Note that the tips presented concern primarily ectomorphs that are skinny in nature and are not overweight. If your main task is not just pumping the body, but creating a bumpy press, then the primary training strategy will be primary weight loss. Recall that the body is extremely reluctant to build muscle and burn fat at the same time.
1: Provide the body with energy
The first rule of muscle building is enhanced nutrition. The body of the aforementioned ectomorphs is often unable to accumulate sufficient energy reserves (including in the form of glycogen in the muscles). However, without this energy, neither active strength training, nor subsequent recovery and muscle growth are possible.
It is extremely important to provide muscles with additional energy, taking a gainer (a cocktail of fast carbohydrates and proteins) 15-20 minutes before training, and BCAA amino acids during the training itself. In addition, immediately after physical exertion, it is necessary to take whey protein, and within 1-2 hours to eat a full portion of ordinary food.
Body muscle exercise
There are many different strength exercises performed both with dumbbells or with a barbell, and in exercise machines. In addition, there are functional training (for example, CrossFit), which consists in performing exercises with body weight. However, the main thing for pumping muscles is traditionally considered primarily exercises with a barbell, and not at all on simulators.
2: Use basic exercises
Since the body of a beginner usually does not know how to accumulate sufficient energy reserves for long-term strength training, beginning athletes need to focus on the most important thing - that is, not to overload the program with unnecessary exercises. Among other things, the total number of all approaches in the exercises should not exceed 10-15 sets.
The training program should include exclusively basic multi-joint exercises , important both for muscle growth and for increasing hormonal levels. You need to train no more than three times a week, and the duration of each strength training should not exceed 45 minutes (without taking into account the required warm-up and hitch).
3: Perform 5-7 repetitions
For muscle growth and muscle gain, a muscle signal is required that it cannot cope with current physical activity and that it needs to increase strength (and volume). In simple words, each workout you must “bring” the body to the border of its physical capabilities, so that it can expand this border by building muscle.
The last repetition of a strength exercise should be given with great difficulty, leaving no strength for another. However, it is important to note that the optimal number of repetitions for hypertrophy and muscle growth - 5-7 repetitions - requires the use of significant working weights, and therefore appropriate insurance or the help of a personal trainer.
Muscle Building Nutrition
The second most important ectomorph problem, which does not allow to build muscle and increase body weight, is a chronic lack of appetite. The beginner’s body, in fact, only cares about ensuring the minimum calorie content, completely ignoring the signals of growing muscles that they need additional energy for successful recovery and growth.
4: Increase calorie intake
One of the main rules for gaining muscle mass is that daily caloric intake should exceed the norm by about 15-25% (in total, at least 2500 kcal per day is needed for muscle growth). The diet of athletes should contain a lot of the right fats and carbohydrates, as well as at least 1.5-2.5 grams of protein per kilogram of dry body weight.
Fitseven already talked about how to correctly determine the daily calorie intake - you can use both the ready-made formula and the tables presented in the material by reference. At the same time, keep in mind that determining the caloric content of eaten food “by eye” is difficult even for professionals - unfortunately, it is almost impossible to build muscle without counting calories and BJU.
5: Help the body supplement
The easiest way to optimize metabolism is to take high-calorie sports supplements. If you want to build muscle, regardless of whether you feel hungry or not, you should take whey protein with creatine several times a day. After a while, the metabolism will change and the body will get used to new volumes of energy.
Among other things, caffeine and special pre-workout complexes containing arginine, beta-alanine and other supplements will help to train more efficiently, providing increased blood flow to the muscles, which, in turn, will create ideal conditions for expanding energy depots and will lead to a further increase in muscle volume.
6: Analyze your results
Develop a habit of weekly analysis of the results of your training and devote 10-15 minutes to it on the weekend. Record in the training diary the program of the exercises you perform, body weight and total calorie intake. Carefully analyze the results, and based on them plan the next week of training.
At first, such an analysis will seem complicated and completely unnecessary - however, if you spend 6-7 hours a week on the gym (including the road to training), it is extremely important to understand whether this watch brought any real results. After a month of keeping a sports diary, you will understand how important it is to increase the effectiveness of the training.
7: Set Real Goals
It is extremely important to adequately assess the capabilities of your body and not compare yourself with instagram stars, professional athletes and bodybuilders. Firstly, their body is initially predisposed to muscle building (in fact, they are mesomorphs ); secondly, they started their training many years ago, so they clearly understand the rules of the training.
The truth is that in the first year of training, even in the most ideal cases, it is extremely difficult to build more than 6-8 kg of muscle, since the muscle growth rate of a man with average genetics is about 0.5-1 kg per month. Despite the fact that this is a very, very good result, do not expect that you can completely change your body in three months.
The main rules of strength training for gaining muscle mass are the emphasis on multi-joint basic exercises performed with the ideal technique, consuming an increased number of calories and a weekly analysis of the results of training and the chosen nutritional strategy. All other factors are only secondary.