Our 5 tips to build muscle!
Many people think that it is difficult to gain muscle and that it is even due to genetics, think again it is ideas are false! Most men who fail to gain muscle weight eat, get insufficient rest, and exercise in the wrong way. If you are a beginner follow our guide here to know how to use the dumbbells.
1 - Maximize muscle building
The proteins that your body stores go through a process called protein synthesis. The more protein you assimilate the more your muscles will be able to develop. But your body is constantly absorbing your protein stores for other uses, like making hormones, for example.
The results will not be present if your muscles do not absorb enough protein. To counter this, you need to "assimilate and store new proteins faster so that your body can" feed "your muscles with protein.
2 - Eat meat
It takes about 1 gram of protein per pound of body weight, which is roughly the maximum amount that an average person's body will use in a day.
It will then be necessary to calculate the number of proteins necessary to assimilate according to your body weight to know exactly how many grams of protein you will need.
3 - Eat more
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take daily to gain 500 grams per week.
A. Your weight in kilos: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (caloric burn without taking exercise into account): _____
D. Strength Training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, bike and exercise before 8: _____
F. Add D and E and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimate of daily calories needed to gain 500 grams per week.
4 - Work your bigger muscles
If you are a beginner, just about any workout will be intense enough to increase protein synthesis. But if you exercise regularly, you will develop muscle most quickly if you focus on large muscle groups, such as the pecs, back, or legs.
5 - Lift every two days
Do a full body workout followed by a day of rest. Studies show that hard weight training increases protein synthesis up to 48 hours immediately after your exercise session. Your muscles grow when you rest, not when you train!
Do not forget to rest because the whole reconstruction phase takes place during your sleep, follow our 5 tips here so that your sleep contributes to the maximum in this construction.
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