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5 Ways how to gain muscle


Take advantage of these tips and gain muscle and strength along with a slim figure

Take advantage of these tips and gain muscle and strength along with a slim figure

Contact your doctor before taking any diet or exercise plan. Individual results may vary.

You are in the gym and just finish another bench press. You sit down, wink in the mirror and suddenly you realize it. Or you're just strengthening your legs and suddenly you think why you have not done it yet. It's simple - your body finally needs to gain muscle and strength.

Those who have been strengthening for some time and achieving satisfactory results have once had to take that first step. The reasons for gaining more muscles are several. Maybe you are engaged in some kind of collective sport and you want to strengthen your body and improve your fitness and have more of the game. Or you just want to get more muscle to make your body work both sophisticated and slim. Whatever your reasons and goals are, muscles are always a challenge and can not do without motivation and information. In this article we offer five ways to gain muscle and strengthen the body. You only have enough motivation and motivation and we can start!

If you want to read more tips how to gain muscle, read here

1. Increase the strength gradually

If you want to gain more muscle in the long run, avoid drastic jumps to the next level and focus on performance that matches your physical fitness. Rather, plan a gradual increase in the weight of the dumbbells, add the balance best every week. The following diagram will give you some examples of how to plan a gradual increase in weight relative to your current fitness.

Note: The following weighting scheme, ranging from 2 to 10 percent, is based on the recommendations of the American College of Sports Medicine.

An example of a gradual increase in load for benchpress with two handles
Discs / 1 side dumbbell Sets Repetition
1 week 15 kg. + 1 kg. 3 8
2nd week 15 kg. + 1 kg. 3 10
3rd week 15 kg. + 2 kg. 3 8
Week 4 15 kg. + 2 kg. 3 10
Start with 15 kg blades on each side of the dumbbell and after a week
add 1 kg to each side.

If you follow this load-increasing scheme, which includes gradual but lasting changes, you can follow this trend within a month:

Strengthening Load (Week 1)
32 kg ([15 kg + 1 kg.] X2)
x 8 reps
x 3 sets
= 768 total kg raised
Strengthening Load (Week 4)
34 kg ([15 kg + 2 kg] x 2)
x 10 reps
x 3 sets
= 1020 kg in total

2.Power with dumbbells, scales that make a difference

 Of course, most exercise is a benefit to the body. However, if you are going to deliver a bigger portion of your muscle mass and increase it, you should be a beginner or a middle-aged person with a load of 60 to 70 percent of the weight you can lift at least once. For example, if you pick up 50 kg purely, you should boost your weight with 30-35 kg load.

Fig. No. 1: Select free dumbbells for classic booster exercises such as squats.

3. For most exercise exercises, choose free dumbbells

Although fitness machines can be effective and can help you achieve good results, they should not be the main part of your regular training, especially if your goal is to gain more muscle.
If you focus mainly on free dumbbells and basic exercise exercises such as bench press, squats and stretches, your training will be much more effective than using a variety of fitness machines or booster cages. Of course, we do not want to question their effectiveness, just trying to recommend you the best types of strengths that will bring you the best results.

4. Focus on the correct order of exercise exercises

Work on larger muscles will give you a lot of energy and concentration during training, so focus first and then focus on smaller muscles. If you replace this order, it may happen that after working on smaller muscles you will no longer have enough energy and exhaustion you will no longer be able to deliver enough muscle training to the larger groups of muscles. Schedule your reinforcement to make more difficult exercise exercises such as bench press, squats, and sneaks at the start of your booster training. This will prevent premature fatigue and exhaustion, which will prevent you from completing the complete exercise. Longer boosting will also burn significantly more calories, so you will be a little closer to a slender and elaborate figure.

Fig. No. 2: Have you achieved the desired result and have the muscles you wanted?Keep them as long as possible! Reduce calorie intake and your character will look even better.

5. Support boosting with a sufficient supply of nutrients

When strengthening, it is necessary to supply the body with sufficient nutrients, which will also allow your muscles to hold on for long periods of time. During exercise, after you have achieved the desired results, you gain muscle and strengthen your body through regular training, check your eating habits, monitor total calorie intake, and reduce fat intake.
Of course, there are many ways to deliver more muscle to your body. We have just pointed to some of them to allow you the right start to your new lifestyle. One more useful advice, ultimately, whether your goals in strengthening with the dumbbells are: Concentrate. Always make sure that you work with the best possible effort and with a goal. Follow these rules and you will not waste time. Keep in mind the goal you want to achieve and focus on the steps that will take you to it. The result of your efforts will be the character you have always wanted.

Do you want to gain muscle quickly?


Do you want to gain muscle quickly and well?

First you have to start taking more calories to keep your muscles from growing. If you eat very rarely and eat 300g carbs a day, you will be bored by eating 6 times a day, and your weight will still be stagnant. Increase your carbohydrate intake to 7-8g per 1kg of body weight, hold protein at 2-2.2g per 1kg body weight, and fats in the range of 1-1.5g per 1kg of body weight. Do not be afraid of fat, if you draw from quality raw materials such as fish, omega 3-6, beef, egg yolks, cashews, etc., are beneficial to the body and help you in gaining muscle mass.

What to do when stagnation occurs?

It is best to increase serving in meals. Or try the guaranteed procedure: You take more calories a week and increase again for another week, so it's time to do it again. The body must still be in shock so it can not adapt to any particular nutrient intake. Everything will get your body accustomed. It is almost impossible to get muscle mass to work with frequent feelings of hunger.

How fast can I get?

When you pick up 4-5kg per month, which is more than perfect, you can be extremely happy. It does not make much sense because it's all going to fat and not to muscle. Correct timing of supplements. We should be aware of when and how to timely the supply of supplements. Carbohydrates are a very important energy ingredient for muscle building. Therefore, they are necessary for our organism throughout the day when we can supplement the carbohydrates in the form of diets or supplements. We consume the carbohydrate drink about 30 minutes before strength training and it is important to drink this drink immediately after the exercise.

Proteins are a very common topic when and how to use this supplement. Many of us think it's right to get a lot of protein right after finishing the workout, and somewhere in the background is a carbohydrate drink, but in the previous article on carbohydrates, we were able to find out how important it is to consume a carbohydrate drink right after physical exercise.

When we use only a protein drink after training, some people may experience weakness, but also nausea or fainting. Low blood sugar is behind everything. If the body does not add enough energy to regenerate it and accept only protein supplementation, the body complexes the protein into the deficient carbohydrates in the body, which in this case is more important than protein. If there is a lack of nutrients in the body for regeneration, the glycogen is extracted from the muscles and it is certainly not the goal of any of us.

What are mistakes when gaining?

The biggest mistake is lack of food, bad training and rest when these three factors are not 100% hard to gain weight. The more you eat, the better for you. I do not mean KCF or McDonald etc., but good food. The training must be hard and you must give the body the maximum impulse to grow. How do I replace 2 meals when I do not crack? Food can be replaced with a protein-carbohydrate drink. Another choice of dried meat, jerks, is that protein bars contain enough protein and carbohydrates. Among bodybuilders is a very popular cottage cheese, which contains about 20g of full-value protein and is a very fast snack.