Build muscle. You must be always thinking that building muscle is all about taking expensive supplements and steroids?
But don’t worry today I will tell the truth, breaking all myths and misconceptions.
Build muscle mass depends only and only three factors Right training, Right Nutrition and Right amount of recovery.
UNDERSTANDING THE ROLE BUILDING MUSCLE
The process of gaining muscle mass is called hypertrophy and the are certain guidelines for hypertrophy which most of the people don’t know or they ignore and that is one of the reasons people don’t get easy results.
When your goal is to gain muscle mass your weight should be 60-80 % of one rep max which means that if it is 60 % that you should choose the weight with which you can comfortably do 10 – 12 reps and if it is 80 % that you can do 8-10 reps.
And intensity is also a very important factor as the rest time should be between 60-90 secs.
Taking more than rest than this takes away the tension from muscles. I have seen people taking 2 – 3 mins of rest and relaxing so much, in that way you lose all the intensity.And there is no use of lifting if you lose the intensity because the guidelines are very important to keep in mind.
UNDERSTANDING THE ROLE OF NUTRITION
Nutrition is the most important factor of all three when it comes to gain muscle and hypertrophy.
The very first thing you need to make it clear is the for hypertrophy there are certain guidelines for nutrition also.
And their guidelines are for protein, fats, and carbohydrates.
The primary nutrient responsible for gain in muscle mass is protein and you need to understand that our body needs protein and that is available in foods in plenty amount.
Supplements are just like a shortcut because when we take the protein it contains only protein and in case of food its has other nutrients like carbohydrates and fats along with protein so people prefer supplements but that doesn’t mean that you cannot build muscle without supplements.
In the old times when there was no whey protein, people still use d to do bodybuilding and they were completely natural and they got results.
Being completely on food diet is better than taking supplements if you are not competitive bodybuilder because it just slows down the process and you need to understand that good results take time so you need to learn to be patient and if you have consistency with your diet than I can guarantee you that you will see amazing results .
UNDERSTANDING ROLE OF RECOVERY
Recover also plays an important role in gaining muscle mass because when you give tension to your muscles than they are in a state of injury.
And they need the right nutrition and time to sleep, just consider that they feed protein to heal themselves and grow.
For proper recovery, you need to have plenty amount of sleep during your bulking phase.
At least 6-8 hours of sleep is required for proper recovery of your body and sleeping at the right time also matters.
Hi guys, I am Aman Srivastava , I am an Internationally Certified Personal trainer, Nutrition Coach And Strength Coach. If you liked my blog please leave comments below if you have any questions or any suggestions.
Click here to go to my website.