Get great not only for what is happening in the gym. Here’s how to encourage 24-hour muscle growth.
Some people complain that building muscle naturally is not effective, but what generally does not work is its great protocol.
1. Set Realistic Expectations
Obtaining a jacket naturally requires years of hard work and sacrifice. So, if you are not looking in the mirror after a month or two of greatness, do not feel frustrated and leave.
“Mobilizing natural muscles requires patience and perseverance,” says Agouzi. “You can achieve great muscle gain by getting 10-15 pounds in 6-12 months. It took me about a year to add a remarkable muscle and three years to increase muscle mass.”
Although it may take years to transform your body, you will soon begin to see simple progress.
“Most beginners can expect to see significant muscle growth within eight weeks of starting a new program,” says Santiago. “The most experienced elevators will see a significant change in 3-4 weeks.”
2. Track Your Fuel Consumption
Eating “a lot” is not good enough. What seems to be many can be much less than the excess calories required by weight.
“People who want to gain muscles do not usually consume enough calories and do not eat enough,” explains Agouzi. “Our muscles need food to grow. Without enough calories, our body can enter a catabolic state, destroying the muscles we work hard to achieve.”
Santiago emphasizes the importance of knowing and gradually adjusting calories. “It is important to control excess by slowly adding calories each week to avoid being overweight,” he says. “Before you start, you should track your intake for a week to see how much your basic calories are.”
Both athletes agree that 1 gram of protein per pound of body weight is the minimum to increase muscle mass, and that eating frequent meals is the way to go. But you may have to adapt your plan based on how your body responds.
“Different individuals may need different proportions of macronutrients,” says Agouzi. “For me, keeping proteins around 1-2 grams per pound of body weight really helps muscle growth.”
3. Eat Enough Carbohydrates
Many elevators eat low carb in hopes of staying thin, but this approach can cause the muscle to win an uphill battle. Carbohydrates are important for two reasons: to avoid demolition (muscle loss) and to create glycogen to nourish exercise.
According to Santiago, carbohydrate restriction is one of the biggest mistakes people make when they try to build muscle. “Carbohydrates are essential because your body will prioritize burning calories from carbohydrates first, protecting protein stores,” he explains.
Without adequate glycogen, you will not be able to produce this kind of effort in the gym that changes “bigger.”
“I always intend to eat carbohydrates before exercise so that they can be dismantled and used as fuel, and again after workouts to replenish depleted glycogen stores,” says Agouzi.
4. Prioritize Sleep
We all live a busy life, and it often seems that the only way to spend time on something is to sacrifice something else. But skip sleep training when scratching thirty dark shoots with the gains of your foot.
“Sleeping and resting are very important to restore muscle growth and growth,” explains Santiago. “If you don’t get enough sleep, your body won’t have time to recover, build muscle and burn fat.”
Lack of sleep makes you more vulnerable to the phone in the next exercise. If you have to choose one, choose to sleep. Always aim for 7-8 hours per night.
5. Exercise To Build Muscle
In general, the tried and true exercise formula for hypertrophy, or muscle growth, includes moderate ranges of actors, body partitions and great comfort.
“You want to train the muscles with three or four weight groups where you can achieve muscle failure with 8-12 repetitions,” says Santiago. “People also don’t need to do 6-7 exercises per muscle group. Doing too much can cause excessive training, which is counterproductive when building muscle.”
It is recommended to do 4-5 muscle exercises.
He adds: “There are many different programs or divisions of body parts that you can use.” “For example, you can do a push / pull / leg division, an upper / lower body division, a 4-day division or a 5-day division. I personally use the latter.”
Whichever approach you choose, it is recommended to change it every 6-8 weeks so that your body is not satisfied.
Schedule partitions of your body part with enough time to relax each muscle group before returning to work.
“For our muscles to grow, they must fully recover,” explains Aguzzi. “Hitting isolated body parts 1-2 times a week with at least two days of rest between them gives the muscles more time to repair and rebuild.”
6. Decrease The Speed Of Your Repetition
The pace with which the weights are raised and lowered can affect the outcome of the exercise. When inflation increases, move slowly.
“Muscles grow when they are under stress for longer periods of time,” says Santiago. “Slow and controlling actors mean more time under pressure for those muscles.” “Using slower actors also allows you to concentrate on using the right way and really feel that the muscles are working.”
7. Smart Complement
The most important supplements to gain mass naturally fall into three categories: proteins, amino and creatine. Here stacks Amanda and Tim huge.
8. Get Out Of Your Comfort Zone
You will know that your training works when the fun stops.
“Your body has the ability to adapt to everything you do,” says Santiago. “If you constantly lift the weights that are comfortable for you, the body develops with intolerance and you will not see the progress you are looking for.”
Or as she put it bluntly: “Not only lift weights, but also bodybuilding! Participate in the gym, lift weights and get out of your comfort zone, because that’s what will change your body.”
9. Be Consistent
Muscle acquisition is a 24/7 project. Even on your days off, you can’t take a break from eating like a monster and sleeping like it’s your job, or it won’t work. When it comes to mass construction, dedication is the closest thing to a magic pill.
As a personal trainer, Santiago knows very well. “My biggest advice for anyone trying to get the big size is consistency, consistency, consistency!” He says. “Set a goal, fulfill the plan, be enthusiastic, be patient and make sure your diet is well.”
Aguzzi agrees that the formula is simple as long as he sticks to it. “If you exercise hard, eat clean and rest well, your muscles will want to grow.”
It will take forever. You will feel frustrated. But these things work, very slowly, and only if you stay committed. See you at the gym.