How to increase your muscle mass?

This article will introduce you to a method that helps gain muscle mass. It is a solution to a common problem, especially with beginning sports enthusiasts.

The essential information included in the article is going to be helpful to anyone who is new to body-building, or in fact, any discipline that requires increasing muscle weight.

1) Diet

2) Training

3) Supplements

A carefully chosen diet is one of necessary conditions of gaining fat-free muscle mass. It is important to stick to your diet, count calories and be aware of how much protein, carbohydrates and fats you need daily (taking your weight and workout into account). When you know all the required figures you divide them by a number of meals you plan to eat (sometimes even seven a day) and prepare your food accordingly to the nutritious needs of your body. Training is what stimulates the muscle growth, but without a correct diet you won't get satisfying results

Anyone who would like to increase muscle mass should follow a diet rich in proteins (usually from animal source, which are balanced and contain a range of amino acids, that our bodies cannot produce on their own), carbohydrates (simple - easily assimilated, complex - slowly assimilated), fats, vitamins and microelements.

To provide their body with enough vitamins, microelements, proteins, carbohydrates and fats (the desirable ones) bodybuilders use special nutrients and supplements. They are hugely helpful in making your muscles grow to impressive proportions. Diet and supplementation is often consider to account for 85% of success, while only 15% is dependent on the training.

Eat between 5 to 7 meals a day. This will enhance your metabolism and improve nutrient assimilation.

Keep the right proportions: proteins - 25%, carbohydrates - 60%, fats - 15%

Daily protein dose is 2-4 grams per kilo of body weight. Organism cannot absorb more than 50 grams of protein at a time, which is the reason you should divide the daily protein intake between a few meals throughout the day.

Do not consume carbohydrates before sleep (to avoid unwanted fat tissue growth)

The type of training you need to use is slightly less intensive in comparison to strength cycle. You should train with 70-80% of your maximum single repetition load. Suggested number of series is 3 to 5, while a number of repetition in each of them should be between 8 to 12. This cycle is about doing plenty of exercises for each muscle group, which means that the workout volume is fairly high. Breaks between series are 60-120 seconds long and depend on the type and the load of exercise. Aerobic training used in gain cycle lasts between 30 to 40 minutes per session (you should do three of those sessions every week). Muscle mass cycles are very demanding in terms of nutrition. You should consume a lot of carbohydrates (around 60%), protein (25%) and keep fat intake to 15%.. The diet has to be high in calorie, so that it supplies an excess of 400-500 calories of your daily needs.

Useful nutrients in building muscle mass:

• Carbohydrate nutrients
• Carbohydrate and protein nutrients (gainers)
• Creatine /creatine stacks
• Branched chain amino acids BCAA
• HMB
• NO2 boosters.