When it comes to building muscle mass, there are countless myths and fads out there. Some of them are true, some of them are false, and others aren’t even worth debating.
But in the end, you still need to know the basic rules to follow if you want to build muscle mass. In this blog post, I’ll share the basic rules that will help you reach your bodybuilding goals.
Let’s face it. Building muscle mass is not easy. But it doesn’t have to be a pain, either.
There are plenty of workouts out there that promise to increase muscle mass, but most of them are just gimmicks.
They don’t work. They don’t last. And they certainly won’t help you build real muscle.
But what if there was a workout routine that could actually increase muscle mass?
Eat Frequently
The human body requires fuel to grow. That means that if you want to gain weight, you need to eat more often.
If you eat less frequently than five times per day, you’ll lose lean mass. In fact, if you skip breakfast and dinner, your body will start to cannibalize itself.
It may seem obvious, but a lot of people don’t eat more than twice a day. If you’re a morning person, then you can eat more often. If you’re a night owl, you can have fewer meals.
The most important rule is to always eat within two hours of your workout. Even if you’re not hungry, you should have something.
You need to replenish your glycogen stores and your blood glucose levels. When your blood sugar levels drop, it can affect your training.
If you’re a beginner, you should try eating every 2–3 hours. If you’re an advanced lifter, you can eat less frequently.
Manipulate Carbs
If you’re looking to bulk up quickly, you need to manipulate your carbohydrate intake.
Carbohydrates are the primary source of energy for our muscles. However, carbohydrates are also the most rapidly digested foodstuff, and when we eat a lot of them, our bodies don’t have enough time to use them to produce energy.
That’s why we need to “slow down” our digestion of carbohydrates so our bodies can burn them efficiently. This is known as “carb cycling.”
To carb cycle, you need to eat a low-carb day, followed by a high-carb day.
On low-carb days, you should eat a combination of protein and fat.
On high-carb days, you need to “carb load.” This is where you should eat a high-carb meal, such as pasta or pizza, before going to bed.
Why is this effective? Because when you eat carbs, they enter your bloodstream at a much higher rate than when you consume protein or fat.
That means your body is always working on converting carbs into energy. On the other hand, your body is only working to convert the protein and fat into energy when you’re consuming it.
Use a Protein Powder Blend Like Pro JYM
One of the most common misconceptions about building muscle mass is that you need to consume a lot of protein. While this may be true for some people, most bodybuilders agree that it’s simply not enough.
You should aim to consume at least 1 gram of protein per pound of your body weight. That means that if you weigh 150 pounds, you should eat around 75 grams of protein per day, or keep the cycle going with a number around the ratio!
However, if you’re consuming less than that, you’re probably missing out on the full nutritional benefits of protein. And when it comes to protein, you can’t go wrong with a high-quality, well-blended protein powder. Your regular home-schooled milkshakes won’t make the cut!
Many of the protein powders on the market are loaded with sugar, fats, and other junk ingredients you don’t need. But you can find a protein powder that’s high in protein, low in fat, and low in carbs.
Protein powder blends are great for those who don’t have time to prepare meals or need a quick energy boost before training.
Find What Works for You
When it comes to building muscle, there are a few things you can do to help you achieve your goals.
First, it’s important to find what works best for you.
If you’re an experienced bodybuilder, you already know that protein is the most important macronutrient to consume. But if you’re a beginner, you should probably start by consuming around 1 gram of protein per pound of your body weight.
Next, you need to get enough carbs. While carbs are a vital source of energy, they are also a necessary component for muscle growth.
Somebody who eats too many carbs will gain fat instead of muscle. On the other hand, somebody who consumes too little carbs will lose muscle mass.
After carbs, you need to get enough calories. You can do this by eating enough food throughout the day.
Finally, you need to make sure you consume enough water. Water is the main component of our bodies, and it helps us to maintain our muscle mass.
Use Low Reps And Heavy Weights
The most effective way to build muscle is by lifting heavy weights for fewer repetitions.
It’s not a secret, and it’s a topic that’s been discussed for decades.
Some believe that low reps are not ideal, while others say that high reps are. What everyone agrees on is that the best way to build muscle is to lift heavy weights for fewer repetitions.
So how many repetitions do you need?
A study conducted by Dr. Rohraj and Dr. Srinivasan found that 8 sets of 3-5 reps performed twice a week is the most effective way to build muscle.
This is the basis of the popular “classic” bodybuilding routine that involves training multiple muscle groups twice a week.
But this “classic” routine doesn’t work for everyone.
A lot of people struggle to complete 8 sets of 3-5 reps twice a week. In fact, many people cannot even complete 5 reps.
They might be able to do 6-7, but they cannot manage 8.
Limit Your Cardio Training
When you start a weight-lifting routine, your main goal is to gain strength and bulk up. However, when it comes to bulking up, you’re better off focusing on strength training.
Your muscles need to grow for you to become bigger. When you do cardio training, your body uses fat as an energy source, which means you’ll lose lean muscle mass.
So, while it’s okay to lift weights and do cardio every once in a while, it’s not recommended to train with both at the same time.
Why? Well, the reason is that when you train with cardio, you don’t have enough time to recover between sets.
In fact, when you’re lifting heavy weights, you’ll probably find it hard to complete a full set. So, your muscles will burn more calories than they normally would during cardio.
That’s why you should stick to one type of training.
Use Fast Carbs Right After Workouts
I’ve got a great recipe for you here. It’s simple and effective. And if you’re not using it, you’re missing out on something important.
As you may know, carbs are the main source of energy for your muscles after workouts. In fact, you can say that carbs are the fuel that makes your muscles grow.
You might also know that eating carbs within an hour of working out helps you recover faster. However, it’s not the type of carb you eat.
It’s the type of carbs you don’t eat.
When you train, you need to consume carbs that are fast-digesting. The two types of carbs that do this are glycogen and glucose.
Glycogen is the stored form of glucose. It’s the primary fuel source for your muscles, and it’s what you’ll use when you’re resting.
In contrast, glucose is the type of carbs you’ll need after workouts. It’s the fuel your muscles use during recovery.
However, you can’t just grab a bag of chips and eat them. That won’t give you the benefits of glycogen and glucose.
In order to reap the benefits, you’ll need to drink some protein shakes. Protein shakes are a great way to help you digest the carbs that you eat, and they’ll also help your muscles repair themselves faster.
Consider Calories
If you want to build muscle mass, you’ll have to eat. In fact, if you want to lose fat, you’ll also have to burn calories.
In this blog post, we’ll discuss how much you should eat and how you can count calories to lose weight.
You may have heard that you should eat “fewer calories than you burn”. In practice, this means that if you have 2,500 calories a day and you burn 2,000 calories a day, you should eat 500 calories less than what you burn.
To put this into perspective, you can eat a healthy diet that contains 1,200 calories.
This is a good calorie intake for someone who does not exercise. But if you want to build muscle, you’ll need to eat more.
If you want to build muscle mass, you’ll have to eat.
Get Ample Fat
It’s a known fact that carbs are the main source of energy for the muscles. They provide glycogen, which is the fuel that allows us to work harder and longer.
But the truth is that carbs are also the primary source of energy for the brain. So, if you’re trying to build muscle mass, then you have to consider carbs as the primary source of energy for the brain as well.
The problem is that carbs are so important to the brain that they can actually suppress the appetite. So if you’re trying to build muscle mass, then you’ll need to ensure that you eat enough fat to meet the energy demands of the brain.
The best way to do this is to get plenty of quality fats. The most common type of fats is omega-3 fatty acids, such as EPA and DHA.
Eat A LOT of Protein
Protein is the most important macronutrient in the diet, so it’s the first rule to follow if you want to build muscle.
Most people think that they have to eat a lot of protein to build muscle, but that’s not true. In fact, eating a lot of protein isn’t enough to build muscle. You must eat enough of it, in addition to eating carbs and fat.
To put it simply, you can eat a ton of protein and still not gain weight. It’s the quality of the protein that matters.
One of the best proteins for muscle growth is whey protein. Studies show that when you supplement your diet with whey protein, you get better results than with other types of protein.
Another great source of protein is chicken. Chicken is packed with essential amino acids that can help you build muscle faster.
And of course, there’s no denying the effectiveness of high-protein shakes. These are great ways to supplement your diet.
But there’s another secret to eating a lot of protein: you need to eat a lot of food.
Add BCAAs, Beta-Alanine, Betaine, and Creatine to Your Diet
Branched-chain amino acids (BCAAs) are essential amino acid that plays a major role in protein synthesis. They are called “essential amino acids” because they are required for protein synthesis, but they cannot be made by the human body.
These amino acids are found mainly in meat, dairy products, fish, eggs, and soybeans. As a result, they are not usually consumed by vegetarians.
BCAAs are known to stimulate protein synthesis and promote muscle growth, which is why they are commonly used as an ingredient in protein powder.
They also improve muscle recovery after a workout, which means they’re an important supplement to your workout routine.
Our Idea
If you are serious about building muscle, you have to have a plan. I mean, if you don’t know where you are going, how can you know if you are headed in the right direction?
So, I thought it would be helpful to share a few rules of thumb for building muscle. These aren’t necessarily “rules,” per se, but they are guidelines to keep you on track and help you avoid common pitfalls.
The biggest pitfall that people fall into when they are trying to build muscle is that they just don’t give their bodies enough time to recover between workouts.
And this is exactly why a lot of people fail to build muscle. They don’t allow themselves enough time to recover.
For this reason, I’d recommend lifting 3 times per week. You should do each workout for about an hour and you should rest at least 48 hours between workouts.
As for diet, I recommend that you eat 4-6 small meals per day. Each meal should contain roughly 1 gram of protein and about 100 calories.
Remember, it’s not how much you lift, but rather, how much you
