Building muscle mass without risk
Since antiquity, a muscled body has been a source of fascination and admiration. A body showing each part of its musculature in fine definition approaches a perfect work of art. From this fascination for musculature was born a discipline both competitive, physically demanding, and aesthetic: bodybuilding.
However, much as we might appreciate it as a symbol of virility, building well-defined muscles is not so easy. To define them requires a rigorous lifestyle and intense training, as well as the uptake of various complements to develop our maximum potential.
Successful bodybuilding therefore requires us to put certain rules in place to build muscle mass without taking on too much fat, and also to protect our health.
What does it take to build muscle mass?
When we decide to develop our muscle mass, simple bodybuilding sessions are often insufficient. At the beginning, they’ll allow us to begin to reveal our muscles because the body will be responding to a new workload, but you’ll quickly reach a plateau.
To go further in developing significant muscle mass, you’ll need to eat more to take on more calories than your body is using.
Building mass is therefore going to take a reasonably long period where you’re going to be putting on weight by eating more. These additional calories will then contribute to additional muscle and fat. It is practically impossible to gain muscle without adding fat. This period of mass gain will then need to be followed by a drying out period to lose the accumulated fat.
The thee key elements: training, food, and recovery
The success of your mass building regime hangs on three principles: training, food, and rest or recovery. If you drop one of these elements, you risk losing the gains you’ve worked so hard for.
Developing significant muscle mass is going to require regular bodybuilding sessions. 3 to 4 sessions of an hour each per week represents a good benchmark. As far as these sessions are concerned, focus on exercises demanding maximum strength from your muscles, such as traction, bench press, squats, press ups. It’s important to work the same group of muscles twice a week.
For an optimal mass gain, it’s imperative to eat more. During your training, you’re therefore going to increase the quantities of food you’re taking at each meal, but you also need to add in extra snacks. The goal is to provide your body with calories, roughly every three hours.
However, we don’t all have the same body type. Adapt your new food regime appropriately to your body type.
Those with an already developed musculature with little fat will need to pay attention to not take on too much fat in this period. An additional intake of 300 calories per day will be largely sufficient. More calories beyond that will simply end up as fat, which will need to be lost as quickly as possible. We recommend the following balance of energy foods:
- Protein 25%
- Carbohydrates (Carbs) 55%
- Lipids 20%
For people who are already bulky or overweight, there will be no need for extra calories. They’ll be drawing on their existing fats to turn them into muscles. We recommend the following balance for them:
- Protein 30%
- Carbs 55%
- Lipids 15%
People who are slim or skinny will need to increase their foot intake by 400 to 600 calories per day. Their objective will be to put on weight, around 2kg/4.5lbs per month. We recommend a balance as follows:
- Protein 20%
- Carbs 55%
- Lipids 25%
Body building is deliberately a traumatizing activity for your muscles and tendons, as well as your joints, and even your nerves. Throughout these sessions, your muscles are going to be put to the test so that they reconstruct themselves and gain in strength and in mass.
There’s no point in excessive training, which simply risks your health and your goals of building mass. Likely it will simply leave you exhausted.
Your muscles need an opportunity to rest in order to better assimilate the changes demanded of them. Plan to eat immediately after each training session. Space out your training sessions, working the same muscles with a 48 hour gap . Don’t ignore the need to rest for a day after two consecutive training sessions.
Above all, make sure you get enough sleep, as while you’re sleeping, that’s when your body will be resting and hormones will be produced to allow you to keep going the next day.
Peptides : your allies in building mass
Peptides represent the leading edge of next-generation complements for active people and athletes, allowing you to take on more mass, while avoiding the side-effects often associated with stimulants.
Peptides, essentially small sequences of proteins, are present in every cell in the body. They have the capacity to produce new hormones like testosterone.
Taking a course in peptides offers a number of advantages.
By increasing the levels of testosterone in the body, peptides allow you to build strength and muscle mass.