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The Muscle Building Method - The Ultimate Guide to Effective Exercise and Proper Nutrition
If you understand how to build muscle the right way, you will save a lot of time and effort, especially if you are a beginner. This is precisely what gives preference to some people who succeed in achieving their goals and obtaining a strong and attractive body, while others fail. Where the muscle building mechanism depends on several simple factors, if you can provide them, you can simply reach the body you dream of.
To properly understand the mechanism of muscle building, imagine that you are a military commander, and there is a castle that was destroyed by an enemy attack. Isn't it logical to work to strengthen this castle? This example simply shows how muscles are strengthened and amplified.
Where exercises cause minor damage to muscle tissue. Which the body considers as a clear sign that the muscles are under unprecedented pressure and must be strengthened to face possible pressures in the future.
And in the event that you provide your body with sufficient nutrients, the body begins to send larger amounts of food to the damaged muscles, the most important of which is protein, of course.
As a result, damaged tissues are repaired or replaced as muscle tissue increases and fuses together, causing an increase in strength and size.
The amount of muscle gained depends on the quality of exercise and the quality of food.
Also, this will only happen if you give your body the necessary time for muscle recovery.
The muscle mass that you can gain naturally
Under ideal conditions, with good training and proper nutrition, most athletes can gain ¼ to ⅕ of a pound of lean muscle per week. This negates many of the false promises of some trainers or widespread articles that fall under titles such as “How to get 10 kilos of net muscle in one month” and other rumors. Unlike weight loss, “where you can actually lose a kilogram of your weight per week by following a careful diet with cardio exercises. However, the matter is different in muscle amplification, as it depends on several important factors and varies from person to person.
The amount of muscle you can gain per year
Scientist Lyle MacDonald is a health and fitness researcher and writer. According to his research and extensive reading, most people will gain muscle on this schedule:
So Lyle believes that men can gain 18 to 22 kilograms of muscle during the first 4 years. Then the amount gained from muscle mass becomes very little.
Note that these numbers are only achieved in ideal conditions of good training and proper nutrition. Although it is possible for beginners “even if the quality of their training is poor” to gain about 1 kilogram per month when starting to lift weights, this is not considered pure muscle.
The reason is simply that the muscles begin to store glycogen, which is associated with water, and water retention causes an imaginary weight gain.
Other factors affect the amount of muscle gained
1- Age: Young people acquire a greater amount than the elderly and adolescents due to the availability of a greater amount of testosterone.
For the same reason, men gain more than women.
2- The amount of body fat: People who suffer from obesity gain less muscle than others, because they first start to get rid of fat before starting to gain muscle.
3- Muscle memory: People who have lifted weights before and returned again are luckier than others because of their muscle memory, which helps them gain muscle faster. Also, of course, they will be more experienced than beginners.
4- The genetic factor: In the world of bodybuilding, muscles are affected by genes in many ways, such as.
Height: tall people gain more muscles because the area covered by the muscles is larger.
Bone size: Same idea as before, the bigger your bones, the more muscle you need to cover them
Hormones: The percentage of hormones such as “growth hormone or testosterone” is often linked to genetics.
They are very important hormones for increasing muscle mass.
Muscle shape: Muscle shape varies from person to person, and this affects the amount of muscle gained.
For example, people with longer arms gain more muscle because there is more space that needs to be filled with muscle.
Although some people may think that genes are a hindrance to building muscle. However, it is important only in the advanced stages of the game, otherwise most people can gain a close amount of muscle mass.
Therefore, if you are a beginner who does not care much about the shape or length of the muscles, make sure that you gain sufficient muscle mass first.
You can then move on to the next stage, which is slicing and highlighting the muscles.
Major muscle building factors
Exercise stimulates the body by causing minimal damage to the muscle fibers.
When providing the necessary nutrients, the body repairs this damage or creates new, stronger fibers.
Muscle building occurs during periods of rest “often during sleep” in what is called muscle recovery.
These three factors constitute the ideal environment for building muscle.
Each factor has basics that must be followed well, and the following are the most important tips related to each factor:
First: how to exercise to build muscle
1- Strength is the basis of size
The stronger you are, the heavier weights you will lift. And when you lift heavy weights, your muscles will grow faster.
Arnold Schwarzenegger says, "The spiritual father of bodybuilding and seven-time Mr. Olympia winner."
The truth is that not all bodybuilders are strong, especially those who rely on machines and cables. But years of lifting weights and free weights have given me biceps and a bigger back than anyone else.
It is unfortunate that you find many beginners relying on isolation exercises and devices to build muscle. Although they may be beneficial at times, compound exercises and free weights are the fastest and best way to build muscle.
Therefore, focus initially on establishing your body and strengthening your muscles, then begin to amplify them, and finally move on to improving the shape of the muscles and highlighting or drying them.
2- The quality of the exercises
There are two types of exercises:
Compound exercises: These are exercises that work on several muscles at the same time.
Isolation exercises: These are exercises that target only one muscle.
Why compound exercises better and faster in strengthening and amplifying muscles?
Easier to perform: making the chances of injury less.
It works on several muscles, which enables you to lift more weights.
Stimulates the body to inflate more than one muscle at the same time.
You burn more fat.
This does not mean that isolation exercises are unimportant … their benefit is represented in:
Target muscles that are not fully worked in compound exercises such as the calves or the lateral shoulder.
Strengthening weak muscles by targeting the specific muscle.
Highlighting and dissecting the muscles during periods of muscular drying.
And you can benefit from both types by mixing them together in an exercise schedule, provided that the largest share is “70 percent, for example,” of compound exercises.
3- Exercise position
If you do not improve your posture while performing various exercises, one of two possibilities occurs.
You will not benefit from the exercise, "because you will not target the muscle in the first place."
You could get injured or cut a muscle tendon.
Therefore, try as much as possible to do the exercises in the correct position, do not try to impress anyone by putting weights that you cannot carry. This point proves that compound exercises are the best way to start. Which enables you to lift heavy weights without having to cheat in the exercise position. Because it depends on more than one muscle at the same time.
4- Rely on an ideal training program
Everyone has their own goals, and the training program must serve this goal.
So if you are a beginner, the best way is to rely on a beginner exercise schedule.
At the bottom of the article you will find a training program specially designed for beginners.
It is not required that you follow this program if you already have one that you train with a private trainer. But make sure that your program is designed to establish your body well and depends mainly on compound exercises.
Second: the basics of nutrition to build muscle
Nutrition plays an important role in building muscles as it provides the energy needed for training and helps synthesize protein and hormones needed to rebuild muscles.
These are the most important tips that you must understand regarding nutrition.
1- Providing macronutrients
The three essential nutrients are:
Protein: Protein plays the biggest role in building muscle and repairing damage from exercise.
Research indicates that the amount of protein required daily to build muscle is “1.6 grams per kilo of body weight.”
Healthy fats: which synthesize hormones and secrete enzymes needed to build muscle.
It is recommended to consume 5 to 1 gram per kilogram of body weight.
Carbohydrates: They are the body's preferred source of energy.
“After subtracting the amount of protein and healthy fats, the remainder of your diet should be carbohydrates.”
2- Eat protein with every meal
You need protein to build and maintain muscle. To achieve this, you should look for an intake of at least 1.6g per kg of body weight. The easiest way to get this amount is to eat a complete protein source with every meal.
Here are the main sources of protein:
Red meat: beef, camel meat.
Poultry: chicken, turkey, duck.
Fish: tuna, salmon, sardines, mackerel.
Eggs: Don't believe the cholesterol myths. each yolk
Dairy products: milk, cheese, cottage cheese, curd cheese, yogurt, etc.
Do not neglect breakfast
This gives you a great boost of energy and helps you stay satiated until your next meal or snack. Make sure you eat
Healthy if you start your day with a hearty and healthy breakfast. Your best bets are eggs, juices (or a glass of milk), and cheese.
4- Eat healthy fats
Healthy fats improve fat loss and health because they are digested slowly. Make sure to balance your fat intake, eat healthy fats with every meal, and avoid trans fats and margarine.
5- Avoid processed or refined foods
Make your greatest reliance on whole foods, which often come in their most natural state. Such as meat, fish, legumes and fruits. Avoid prepared foods that often contain sugar, sweeteners and trans fats.
6- Drink water
Strength training causes water loss through sweating which can impair muscle recovery.
7- Follow a good diet
This is the best way to make sure you're getting all the key nutrients, and when you're taking them, whether before or after exercise, or before bed.
A diet was designed for muscle amplification, “you will find the link below.”
Third: muscle recovery
The body needs 48 to 72 hours to repair the muscles damaged by exercise. And if you do not give your body enough time, it will turn against you and you will not notice any progress.
So how do you help your body recover muscle?
1- Get enough sleep
One of the simplest and most effective muscle recovery tips is getting a good night's sleep. Your body needs to get 7-8 hours of sleep every night. You should think of sleep as part of your workout and schedule it just as you would your training schedule.
2- Moisturizing the body
Sweating during training, the body loses a lot of fluids, which may cause dehydration, so be sure to drink enough water and healthy fluids during and after training.
In addition to this being important to replace lost fluids, it is also important to avoid injury resulting from muscle dehydration.
3- Eat protein after training
The body synthesizes protein immediately after training, so it searches for protein in food sources, so make sure you get a meal rich in protein after your workout.
4- Positive comfort
It means "light exercises that will not tire your body."
It helps increase blood flow, which may speed up the arrival of nutrients to the muscles and thus speed up their recovery.
For example: Walk or run for ten minutes the day after training. Some stretching and stretching exercises are also useful.
5- Take a cold shower
Exercise may cause pain or inflammation sometimes, if you take a shower with cold water after exercise, this will remove this pain.