7 Most Important Rules For Building Muscle Mass

Everything has its basic rules - as well as quality muscle building. We have written for you 7 proven ones that will help you on the way to your dream character? 100% verified tips from professionals.

Rules for quality muscle mass

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What we lie about, muscle growth is a bit of alchemy. Everyone's muscles grow differently, everyone likes something different during training. But in order to achieve your dream muscular figure, you must follow certain rules. Which rules are crucial for building muscle mass? This is what and much more you will learn in our article on building muscle mass today. It may not seem so, but you are guaranteed to be surprised at what needs to be followed.

1. Quality diet, half the success

Let's take it from the floor. If you want muscles, you have to adjust your diet. Every day you have to get a good portion of protein and you must not forget about carbohydrates and fats.

Protein is crucial for muscle growth. Thanks to them, you will gain muscle gain. How many should you eat a day? Generally, 1-2 g of protein per kg of body weight is reported. However, some bodybuilders from their own experience recommend up to 3-4 g of protein per kg of body weight - in the long run, however, such an amount of protein is harmful to our health.

At the same time, you have to get enough energy from food to handle training. Therefore, you must not forget about carbohydrates or fats. When you're on one of these ingredients in a scorpion diet, you can't expect any extra results.

It is important to eat several times a day, calmly up to 6 smaller meals every 2-3 hours. Try to choose tasty and, above all, well-digestible meals - these are the best ones for muscle nutrition.

2. Choose the right exercises

Exercises that involve as many muscle groups as possible - squats, push-ups, deadlifts or bench presses - have the greatest effect on muscle growth. The more muscles you engage in the exercises, the greater the anabolic response of the body.

Ideally, include a maximum of 8 exercises in your training, this amount will be enough for you. Beginners only need 6 exercises.

Remember that in order for muscles to grow, they must first strengthen. The more strength, the bigger the muscles. It is also true that you have to increase the load during exercise gradually! For example, on dumbbells, a gradual increase in load means a faster increase in force than in the case of a hasty increase. Always increase the weight slowly during exercise.

3. Proper exercise technique

For an exercise to have an effect, you have to do it right! If you are a beginner, you should first learn the proper exercise technique. Squats, deadlifts or bench presses only have the desired effect if you do them correctly.

It will take some time to master the right technique. Definitely don't underestimate it. Exercise honestly, go to the maximum for each exercise. You should only repeat each series three times. When you do more than 3 repetitions, you do not put the maximum into it. Intense training is never a long workout. Always go for quality, not quantity!

4. Don't forget the training plan!

When exercising, it's a good idea to have everything precisely arranged. Determine the number of workouts per week (2-4), exercise load and number of repetitions. Choose, for example, 8-14 exercises, divide them into two groups and do exercises from one group in one training session, and exercises from the other group in another training session.

A training diary will be a great help. Write down the course of each training there and monitor your progress. Try to persuade a friend to practice. When he is as passionate about exercise as you are, you will motivate each other.

Occasionally include a small change in your training. The body can adapt to the load and muscle growth would be minimal over time. Change the order of the exercises, the number of repetitions or the training time. Once every 3 months, try to make a more radical change, feel free to try something new and more difficult.

5. Select the appropriate supplementation

Supplements will not help you on their own, you have to support them with a quality diet. Only then will they be useful to you.

Protein drinks are most suitable. You can choose whey protein-based protein or casein-based protein. The first one is best suited before training, then casein is enough for you during the day.

A great choice is creatine, which will help you gain strength and physique. Try glutamine, which stimulates the secretion of growth hormone and increases the volume of muscle cells. And we must not forget the BCAA (branched chain amino acids) - they have anabolic and anti-catabolic effects.

6. Use the anabolic window

When does an anabolic window occur? Two hours after training. Why is it so important? Because it maximally replenishes muscle glycogen stores, it stops catabolic processes in the body and helps with muscle regeneration and growth. But you have to do something about it.

What should you do? After each workout, have a carbohydrate-protein drink. You have to supply energy to the muscles quickly and just after training the body "absorbs" the most nutrients. Of the carbohydrates, simple sugars with a high glycemic index are ideal. The goal is to increase the production of insulin, which quickly overwhelms the muscles with the energy needed to restore muscle glycogen.

Have a carbohydrate-protein drink within 20 minutes after exercise, drink slowly, no kicking. You should also eat something within two hours after training - ideally chicken or turkey and a side dish that is a source of complex carbohydrates (rice, potatoes).

7. Don't forget to regenerate!

It's nice to spend 5 days a week in the gym, but it won't do you any good if you don't rest regularly. Muscles need peace to grow. So definitely don't miss regeneration. When you are overtrained, your muscles will not grow (you will only be stressed by working out in the gym and it has no effect).