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Muscular construction: success factors

Building muscle remains one of the main goals of bodybuilding practitioners. Of course, simply doing sports, including bodybuilding, will allow you to change your appearance since your body will react to the various stimuli you will impose on it by going to the room. However, playing sports does not necessarily achieve this muscle development so coveted if you do not follow a few simple rules. We will see together some important points that will allow you to succeed in your muscle building.

What is muscle building?

What do we mean by "muscle building"? Muscle building is the fact of developing your muscle mass without going through a real mass gain: volumize it, create more muscles. This is a period during which you will put in place different protocols of your habits in order to develop this muscle mass. It must be understood that many parameters will depend on your profile. If you are rather thin and have a hard time gaining weight, or if you are on the other side, you are covered and want to grow by losing some fat in the process. There are therefore several methods when one seeks to develop one's muscular mass. Some will start a real increase in mass, even if you take a little fat, to then perform a phase of dry or muscle definition. This is often the case for competitors who want to optimize their off-season to develop even more muscle mass, in preparation for their next competition. On the other hand, for non-passionate competitors, a mass gain is rarely considered. We prefer to take quality muscle mass, without taking fat: here we are in the special section "muscle building".

What is the ideal period for muscle building?

Any practitioner with an advanced and fairly organized profile will quickly set up a training protocol and a schedule that will set its periods of muscle building, consolidation and dry. In this calendar, we note that the dry period often coincides with the approach of summer, holidays for the most part. Conversely, the muscular construction period will be placed during the winter season, but why? This period would be more conducive to muscle building for simple reasons:
- It's colder and, of course, you're going to increase the calories so you do not suffer this drop in temperature.
- Meals, richer in certain macronutrients, will allow you to increase your capacity to build muscle.
- It is also a period when one dresses more warmly and as futile as it may seem, the layers of clothes are also the way to conceal weight gain in some (s).

A nutrition plan for muscle building

Nutrition is crucial if you want to achieve your muscle building goals. It can not be repeated enough, it is THE key factor to gain muscle. And if there is one thing to remember about the diet for good muscle building, it is necessary to increase your nutritional intake. It is no longer about eating what you like or saying "what do I want this afternoon?". It is now sports nutrition. The important thing is to ask what your body needs. Without being too strict with yourself, you have set a goal: to gain muscle. As a result, it is important to highlight some simple rules that will eventually become reflexes:

- First of all, consider eating regularly. The most common mistake is to eat only 2 or 3 meals a day. We know that to ensure a constant anabolic state, 5 small meals distributed regularly throughout the day are the guarantee of providing all the necessary nutrients to feed your body and allow building muscle.

Never skip meals. Your needs are daily so try, at the end of your day, to reach your quotas of proteins, carbohydrates and lipids.

- Select your foods based on their benefits and their utility for your body. You need to provide enough protein, fat, and carbohydrates to feed your muscles, and you'll always have enough energy for your workouts. In muscular construction, the idea is to increase your ratios on these macronutrients to allow your body to recover well and especially to have enough resources to build your muscles.

- Remember to hydrate yourself. Water is 70% of our body and it is essential to drink well so that all foods and supplements are well assimilated and that the waste produced by your body is well eliminated.

- Be diligent about diet and supplements. In addition to your food, a well-developed nutrition plan always includes some dietary supplements to help you keep up with the pace of nutrition and training. Add-ons have their place and importance in your program.

Food selection, hydration, choice of dietary supplements and the ability to discipline your fitness to achieve your muscle building goal

A training plan for muscle building


The choice of the loads, the recovery times and the respect of the principle of intensity are the bases of the training for the muscular construction.

There are 2 primary rules when you want to take muscle:

Push heavy

Be careful, we are not talking about lifting heavier than your neighbor and hurting you in the first set! Let's put our ego in the closet. By "heavy lifting" is meant to generate mechanical stress: lift the loads that allow you to perform your exercise properly, keeping a good technique of execution. You will find that loads that are heavy for you may be light for others or vice versa. To gain muscle, the training follows a certain logic: it is necessary to create mass and muscular density. And, to do so, you have to travel in a range of 6 to 10 repetitions. Below we will work more on strength, and above we will work more on endurance. In simple terms, you will create muscle fiber: we talk about muscle hypertrophy. This technical term refers to causing swelling of the muscle fibers. The stimulus that you will cause by lifting loads will force your muscle to "react" and adapt to these new efforts, including developing.

Respect short recovery times

This rule is simple enough to understand. Do not allow your muscles time to fully recover, otherwise you could chain more series before reaching the muscle failure. Do not take more than one minute of rest between your sets. To motivate you, note that it is scientifically proven that short rest periods promote a response from your body, especially in terms of the release of certain hormones such as testosterone and growth hormone. Recover intelligently will allow you to increase the volume of your session (number of exercises), while maintaining training from 1 hour to 1:30 maximum.

Remember that intensity is the most important factor for building muscle.

Dietary supplements for muscle building

Today's food knows its limits. The products we eat no longer have the same nutritional values ​​as 50 years ago.

Thus, even if you eat a balanced diet, dietary supplements, or supplements, are very good partners in your daily life, both for your nutritional contributions and your performance in training.

To ensure your muscle building, some supplements are unavoidable.

Here is a list of add-ons and their usefulness in your program.


Food supplements accompany food to bring you everything your organization needs to support efforts and build quality muscle.

Whey Protein

Whey is a very common alternative and often used to replace the protein intake of a meal. Most often at breakfast to replace eggs for example, or during the day with snacks so you do not take out chicken Tupperware in front of colleagues. Having your shakers available remains one of the safest solutions to ensure protein intake and maintain a constant anabolic state. And most importantly, whey is a source of protein that assimilates very quickly and provides a very large amount of amino acids over a period of less than one hour. Whey is the best source of protein for muscle recovery.
Our range of whey protein

Weight Gainers

For the ectomorphic profiles (those who really have a hard time gaining weight), the gainers are very useful. These food supplements contain both a good protein intake, as well as a large amount of carbohydrates to overcome the natural energy expenditure of this type of metabolism. The challenge of muscle building is to ensure high intake of "good" calories, gainers are very often appreciated for their "all-in-one" side. Be careful, the gainers can get fat and in the muscle building phases, they are reserved for very dry practitioners, very fast metabolism.
Our range of gainers

Casein

Casein is a slow diffusion protein. Its peculiarity remains in its speed of assimilation. She is very useful and very appreciated in the evening, before bedtime. On the one hand because it ensures the release of proteins and amino acids necessary to protect your muscles while you sleep, and on the other hand because it enjoys a satiety effect that will save you from wake up in the middle of the night to eat cookies or other junk.
Our casein range  . 

BCAA

We no longer present BCAAs: they are the essential amino acids for muscle building. Their role is to promote anabolism, fight against the destruction of your muscles, and increase your ability to fix proteins on the mass. BCAAs are inseparable from good muscle building. Available in several forms (capsules, tablets, powder or liquids), BCAAs are to be taken before, during and / or after your bodybuilding session.
Our range of BCAA

Glutamine

It is the 4th most important amino acid. Glutamine increases muscle recovery and also helps strengthen your immune system. Glutamine is recommended after training and in the evening at bedtime, to optimize muscle recovery.
Our range of glutamine

Training boosters

In our muscle building cycle, we saw that intensity remained one of the most important factors. But, how to ensure a good intensity after a day's work or in case of big fatigue? Composed of stimulants, vasodilators and selected vitamins, the training boosters, N.O boosters, or even "Pre-Workout" allow you to support the rhythm of your workouts and guarantee you explosive sessions!
Our range of training boosters

Multivitamins

There are two major reasons for using multivitamin complexes. As mentioned earlier, today's foods no longer have the same nutritional values ​​as they did only 50 years ago. More importantly, you play sports, you go to the gym, and this energy expenditure also draws on your reserves.
Our range of multivitamins

Omegas

Omega-3s are found naturally in blue-skinned fish (mackerel, sardines, tuna, salmon) and also in oilseeds (nuts, almonds, pistachios, etc.), Omega-3s are inseparable from good health and help you every day in the practice of your sport. Why ? Simply because Omegas-3 are good fats and we must not neglect them. These fatty acids assure you a good cardiovascular health, they are antioxidants and allow the lubrication of your joints.
Our range of Omega 3

Hormonal boosters

We have seen that hormones play a vital role in building muscle, including testosterone and growth hormone. We know that the further we go in time (commonly, past the thirties), the lower the testosterone production. That's why, to ensure good muscle building, hormonal boosters have their place among your dietary supplements daily. Note that hormonal boosters promote good protein synthesis, allow you to maintain good strength during your sessions, significantly increase the phenomenon of lipolysis and also boost your libido.
Our range of hormonal boosters .


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