7 Tips - How to Build Muscles
To be able to train hard, you must eat a lot. Once upon a time, it was number 1 solution to put on muscle mass. But times change and our knowledge of the human body is significantly better today than it was then.
The old school solution provided unconditionally effective weight gain. However, the weight gain was not necessarily qualitative muscle mass. Solving one problem created another – an unwanted accumulation of body fat. Therefore, they have recently become popular with so-called "clean bulk". A method where you are admittedly still in a caloric surplus, but a more moderate one, while being more selective with which foods you put into yourself. In this way, added weight on the scale can mainly consist of muscle mass rather than fat and fluid. The setup may sound simple, but it certainly has a lot of challenges. To make it easier for you to stay on course, we have summarized the most important rules to follow.
Rule #1: Have Reasonable Expectations
How much muscle can you realistically expect to put on over, say, a two-month period without the scale showing major increases in body fat? Experts suggest that a good rate of weight gain should not exceed 0.5 kg per week.
There are always exceptions that prove the rule, but it's a good direction to go by. 0.5 kg a week may sound like a little but try to look at your investment with a long-term perspective. How much does it total over a period of, say, 3-6 months?
Rule #2: Adapt Calorie Intake.
You don't need to be a professor of mathematics to understand that weight gain requires an increased calorie intake. If your body weight is currently stable i.e., that you neither swing up nor down in weight, you solve the equation by adding 300-500 kcal to the daily diet. If you miss this important detail, you cannot expect the results you desire.
Some people weigh everything they eat and count calories in detail. It is probably the most accurate method, but also requires a lot from the practitioner. If you prefer this approach, we should not stand in the way, but most of the time it is enough to weigh yourself regularly and ensure that the development of the figure presented by the scales is going in the right direction. If your weight is stagnant - eat a little more. If you lose weight - eat a lot more. If you get up too quickly - eat a little less.
Rule #3: Keep It Clean
Here we come back to what we were talking about at the beginning of the article. Unlike the historical concept where bodybuilders lived according to the motto "the more the better", today we know that we both feel better and get better results by excluding semi-finished products, sweets and too much saturated fat.
By practicing clean bulk, you strive to achieve your calorie surplus with a well-thought-out combination of clean, healthy foods. The foundation of a diet with the intention of putting on quality muscle mass should only be vegetables, fiber-rich carbohydrates and low-fat protein sources. However, you should not go too low on fat, but be selective with which sources your fat intake comes from. Fish and avocados are good sources of unsaturated fat.
Rule #4: Prioritize Basic Exercises
All training programs where the goal is to build muscle should mainly be based on multi-joint exercises. A multi-joint exercise, or basic exercise as they are also called, are exercises where the movement involves more than one body joint. For example, squats where the movement is taken out through both knee and hip joints or bench press which involves both shoulder and elbow joints.
When two or more joints work together, more muscles are activated so you can handle significantly more weight. Lifting heavy, in turn, has a positive effect on the release of hormones. So, set up your workouts focusing on exercises like squats, bench presses, deadlifts, military presses and rows. Also try to place the heaviest exercises at the beginning of the session where the energy level is at its highest.
Rule #5: Think of The Intensity
The word intensity is often misunderstood in bodybuilding because most people refer to it as a measure of how hard they train. It refers to the weight you lift in relation to your max. So, if you bench press 100 kg and your max is 140 kg, your intensity is about 70%.
Exercise researchers have studied the percentage value of maximum lifting capacity and its connection to repetition goals. For example, with a weight corresponding to 70% of the max, most people should be able to do 12 repetitions. Furthermore, exercise scientists have concluded that for maximum muscle growth you should choose a weight where you can do 6 to 12 repetitions. With one caveat: you must be able to apply a correct execution.
Rule #6: Step Outside the Comfort Zone
Getting stronger and seeing the results of your training in the mirror is incredibly motivating. Most people will see noticeable results already after a couple of weeks. It is the result of a body that adapts to the training it is subjected to. However, the body is very good at adapting, and as quickly as the first results show, the rate of development will also slow down. In order to counteract this development, it is important to have a well-thought-out progression plan. It is not possible to get comfortable, sit back and continue with the same routines. You must challenge yourself every day. More sets, more reps, heavier weights, new exercises. Leave the comfort zone, because as long as you vary you will be able to continue to collect results.
Rule #7: Use the Correct Dietary Supplements
To build muscle you need to have a positive protein balance, i.e. get more protein than your body breaks down. A balance that can be difficult to maintain with cost alone. In addition to hemp protein powder, there are several nutritional supplements that can provide a path to faster results. Different nutritional supplements have different properties, and can improve everything from performance to muscle building. It is therefore important to get the right product at the right time.
Hemp protein are packed with all amino acids that counteract muscle breakdown and mental fatigue, ideal to drink direct after training. Here are some products we from CBDSpaza recommend!
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Pea protein is rich in amino acids and branch chain amino acids (BCAA). Amino acids are the building blocks of proteins. All Biochem proteins, including plant and vegan protein, contain all nine essential amino acids.The hemp seed protein is a natural source of omega -3,-6 and -9 fatty acids plus the essential mineral iron.