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How to start building muscle mass?
Table of Contents
1. A plan of action
It is important to adapt the programme to the experience and capabilities of the body. Dietary plan: calculation of energy requirements, appropriate macronutrient breakdown (protein, carbohydrates, fats) and meal schedule. Regeneration: determination of the number of training days and days for rest and muscle regeneration.2. Documenting the progress
Progress should be monitored by taking weekly circle and weight measurements, figure pictures, recording the progress of loads in training or assessing well-being, and regularly monitoring results to see if the plan is working effectively and to make changes if necessary, such as increasing the number of calories or modifying your workout.3. Flexibility and a long-term approach
The plan should be flexible to accommodate changing conditions, such as increased fatigue, reduced motivation, or changes in personal life. At the same time, it is important to remember that building muscle mass takes time.4. A diet for building muscle mass
Studies indicate that optimal weight gain ranges between 0.51 kg per month or ~0.250.5% of current body weight per week, which promotes muscle development with minimal fat deposition. Aragon, B. An adequate breakdown of dietary macronutrients is equally important. Such amounts support muscle regeneration processes and contribute to the growth of lean body weight, which has been repeatedly confirmed in scientific studies. Schoenen, A.A. There is therefore no need to provide adequate dietary fat supply (2035% of the body's fat supply) and to reduce fat loss by 4565% from the main body weight.5. Strength training and muscle building
The most effective are multi-stage exercises, such as sit-downs, deadlines, stretching or stretching, which involve large parts of the muscle, as well as supporting the production of anabolic hormones (testosterone or growth hormone). An important aspect of strength training is the selection of the appropriate frequency range and number of series. It is also important that training is characterized by an appropriate intensity and regular progression of loads, i.e. a gradual increase in weight. Plotkin et al. 2022). In order to achieve results, strength training should include various achievements that involve all groups of muscle after exercise.6. Supplementation value added
Research indicates that whey protein can accelerate post-workout regeneration and increase muscle-building efficiency, especially when consumed after exercise. However, it is worth noting that protein supplementation is not a magic supplement, and similar effects can be achieved by increasing dietary protein intake from natural sources (R.W. Carson, P.M. Creatine is one of the most effective and best-studied supplements to help build muscle mass, particularly when taken after exercise).
