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How to build muscle without harm to health

In all sports that relate to power, there is the following situation: with regular training, the muscle volume increases slightly or even remains unchanged. That is why the question of the recruitment of muscle mass does not lose its relevance.

A set of muscular weight gain is of complex tasks, especially if we are talking about asthenic (ectomorphic) physiques.

The problem can be solved very quickly, but you need to use a strong anabolic drugs. However, it is fraught with consequences, because many of them have a whole "bunch" of side effects. How to solve this issue without harm to health? This material will be considered rules of muscle growth based on natural remedies and safe methods.

Features of training depending on body type

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Planning to start training in the gym, you first need to determine the type of physique. This is important because they have fundamental differences, and that the type depends on what methods will be used to increase muscle mass.

The photo clearly shows the types of build: ectomorphic (short torso, long legs, hands and feet narrow), mesomorphic (wide torso and shoulders, elongated true part of the body, thick bones), endomorphic (round face, short neck, wide hips, substantial body fat).

With the greatest number of difficulties faced by owners of the first type – ectomorphy – they require special diet is not suitable and regular training. During the course, such people are recommended basic time to pay the basic exercises aimed to work the largest muscles. First and foremost, it is important to pay attention thighs, back and chest.

Lean does not need any intricate exercise at the gym. In their case, will bring more benefits to training with dumbbells. The more such exercises can be performed at home. Only 6-8 approaches for each element and muscle mass begin to increase.

Nutrition: basics and characteristics

In the matter of recruitment of muscle mass will significantly help a special diet, which will be especially effective if a rational approach to the selection of products. Of course, it is impossible to eat everything with no restrictions, although it is suggested by many fans.

For example, in the case of endomorph diet based on "fast" (simple) carbohydrates, will lead to the fact that they will begin to accumulate subcutaneous fat. Ectomorphy faced with another problem – the energy will be quickly processed without participation in the synthesis of new protein. That is, the complete person starts to recover andthe muscles can hardly be seen behind a layer of fat and lean will probably hardier and stronger, but remain thin.

So, the food should be diverse, sufficient and correct. If this matter is to give attention to muscle mass will increase, regardless of body type.

There are a few rules that experts recommend bodybuilding and the observance of which will allow to achieve the desired result:

  • No need to increase the weight by any means. In the beginning the figures might change slightly or will not change at all. But if you do everything correctly, the effect will be required. Uncontrolled meals overload the body, and negative consequences will not keep itself waiting.
  • You should drink water in sufficient quantity, as it influences weight gain. It is known that the main part of the body falls on the liquid, so the rate of its receipt impossible.
  • Frequent meals, including snacks. Fractional power is used in the treatment of diseases and problems with the stomach. However, in bodybuilding also noted its beneficial effects. Through frequent eating in body constantly receives amino acids and glucose. In this mode you do not have time to start the catabolic processes that lead to protein breakdown.
  • Before exercise it is recommended to take foods containing slow carbs, and after a quick. In the first case, beans, cereals, vegetables; in the latter, chocolate, pastry (baking), weight gainers. Slow carbs are consumed by the body for a long time, and fast almost immediately enter the blood.

Proteins

Why do bodybuilders declare with one voice about the need to eat meat? The fact that proteins consist of amino acids, that are produced muscle cells. Meat, in turn, is the main source of protein needed for body building.

It is important that the diet included mainly lean meat, such as rabbit, poultry, veal. The share of protein in the daily diet should account for about 30%. The recommended daily serving of pure meat is about 200 grams. It is also important to eat other protein foods, such as fish, cheese, eggs, dairy products, legumes.

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Carbohydrates

To put "bricks"-the amino acids needed by the builders and in this role carbohydrates. Thanks to them, in the body performs all metabolic processes. The daily rate of carbohydrates is possible to determine independently the rate of 3 grams per 1 kilogram of body weight.

The deficitcarbohydrates the body begins to look for other sources of energy as "fuel" uses the muscle. And if that happens, training can be called meaningless. The percentage of carbohydrates in the daily diet should be about 60%. Recall to eat foods rich in carbs should be before and after school (not forgetting the slow and fast). While the major share of the carbohydrate part of the food should have complex carbohydrates.

As a source of slow carbohydrates can be considered raw, rice, cereals (buckwheat, wheat, oatmeal), whole grain bread, fruits and vegetables.

Fats

There is a perception that fats are undeniable enemies of the body, and almost the whole of humanity. However, this is clearly exaggerated. Of course, the benefits of animal fats little, but to completely abandon them is impossible. The fact that the basis for the production of testosterone are lipid compounds. Therefore, fats must be present in the diet, but no more than 10-15% per day. Healthy fats rich in eggs, vegetable oil, seeds, fatty fish and nuts.

Vitamins

Antioxidants needed by the body to cope with free radicals, which are a potential threat. Namely their body, and in large quantities, produces the body during training. In addition, for the production of a male hormone need not only vitamins, but minerals, especially zinc.

Special additives

To improve the effectiveness of exercise to increase muscle mass can be using various protein supplements. These include amino acids, gainers and creatine. It should be noted that these supplements have nothing to do with anabolics and natural substances are the same as conventional products with the only difference that they are concentrated and faster to digest.

If your muscle mass need to score a girl, the above-described rules and principles are applicable and provide the same effect. The only thing you should remember about the propensity of the female organism to the deposition of fat. It is therefore recommended to reduce the above proportion of fat in the daily diet.