The 5 Rules of Gaining Muscle Mass


We’ve compiled a list of the 5 most important nutrition rules to help you get the best gains from your workouts. Here they are in order of importance

Pack on the pounds

Whenever you start anything new, there’s always a learning curve and you’re bound to make a few rookie errors along the way. In bodybuilding there are two main mistakes beginners tend to make

Following a training program that’s not appropriate for their goals

Underestimating the importance of nutrition

You don’t grow just because you train; growth is actually dependent on proper recovery from training. And the way you recuperate best is by providing your body with the nutrients it needs at the appropriate times for optimal recovery and growth. Your goal is to add lean mass — muscle tissue. That’s true whether you’re a hardgainer, a guy with good genetics or a guy who carries excess bodyfat. Here are the basic nutritional principles you need to support your training to maximize your chances for muscle growth right out of the gate

Make sure you consume adequate calories every day


The bottom line is you can’t add weight if you aren’t taking in more calories than you’re burning. If you’re trying to pack on muscle, you have to consume enough surplus calories to support that growth. If you’re heftier to begin with, this task is a little trickier. You need to get enough calories to add muscle mass, but you also want to avoid an excessive increase in bodyfat. While you’re adding muscle mass, you should regard maintaining or just slightly increasing your bodyweight as progress

Split your total calories fairly evenly over 5–6 meals per day

This recommendation is a bodybuilding standard. The more frequently you feed your body, the better the contribution you’re making to build muscle mass while at the same time avoiding the addition of bodyfat. If you consume 3,000–4,000 calories over six meals versus just three meals, your metabolism will stay elevated and you’ll gain more muscle and much less bodyfat. Those who consume the same number of total calories, but in fewer, larger meals, however, send their bodies the signal to store bodyfat

Take in at least 1 gram of protein per pound of bodyweight each day


When you want to build muscle tissue, you have to provide your body with the amino acids it needs. These aminos (there are 22 in total, essential, nonessential and conditionally essential) come from protein foods and protein supplements. Eating a variety of different protein sources is the best way to make sure you get a broad range of aminos. By targeting at least 1 gram of protein per pound of bodyweight, split fairly evenly over your six meals, you’ll keep a steady flow of aminos in your bloodstream to fuel growth

Eat plenty of fruits and vegetables


Many beginners focus too much on protein or calories at the expense of other types of foods that are dense in nutrients per calorie. Make sure you get in at least six servings of vegetables and fruit each day. They’re low in calories but rich in vitamins and minerals to support gains and overall health. At larger meals, you should consume more than one serving and you can do your body an even bigger favor by having a few different fruit or veggie items on your plate

Emphasize workout-window nutrition
Around the time of your workouts — before and after — your body needs protein and fast-digesting carbs (sugar) to drive the recovery process. Consuming sugar before and after your workouts helps reload glycogen burned during exercise, and it delivers amino acids to your muscles so that they recover and grow more quickly. Take in about 25–40 grams of protein before and after your workouts, depending on your bodyweight. Hardgainers should match their sugar intake to their protein consumption, gram per gram, pre- and post-workout. If you’re a bigger guy starting out, you can cut the sugar before workouts and just take it after
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About Tamer El Sheikh

What doesn't kill you makes you stronger.
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3 التعليقات:

  1. Although any kind of physical activity is better than nothing, some workout plans are better than others in terms of overall effectiveness. So please check out what routine are you following or you are doing it correctly. Along with workout proteins are also very important. Always go for best muscle growth supplement for bodybuilding to support your workout.

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  2. Body Building is essential to the structure and function of all living cells and is the building material of muscle. Protein is probably the most important nutrient for a bodybuilder because it's used by the body to build, repair and maintain your muscle. Supplements play a major role in bodybuilding so I always prefer to use the hgh energizer. The best thing is that it's natural and good for health so it's a must try.

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  3. Nice!! Health is most important expect which everyone should consider as a first priority. Our health is very precious and we should not waste it. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological and social changes with environment. So fitness is very important and for that, we should always prefer good supplements like the one I prefer to have xtremeno. Its totally natural and does not contain any side effects to the body.

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