Sometimes, despite the large amount of food and many hours a week in the gym, building larger muscles turns out to be extremely difficult. It sometimes even seems impossible. Some people explain that by nature they are thin and apparently such is their charm, and nothing can be changed in this matter.
However, the truth is that even a very slim man is able to gain muscle mass as long as he follows certain guidelines. So instead of breaking down, it is better to stop complaining and start doing muscle mass and choosing the right exercises as well as a diet. It is necessary to remember about supplementation that will allow you to achieve faster results.
Table of content
- Obstacles to gaining weight
- Food is the key
- Diet for gaining muscle mass
- Sources of protein you need to know
- Necessary regeneration time
- Supplements for muscle mass
- The right training
- How to gain weight quickly thanks to training?
Obstacles to gaining weight
While women often dream of an extremely fast metabolism, in the case of men this is an obstacle that means that they will have no way to gain weight. It is worth remembering, however, that a lean figure may not always be the result of genes.
It is sometimes caused by diseases or parasites of the digestive system or problems with hormones. So if, despite your efforts, your weight is still standing still, you should see a doctor and check if all results are normal.
Food is the key
It is not without reason that the diet influencess the effects of training in even 70 percent. No matter if you want to lose weight or find a way to build muscle mass quickly, you cannot eat just anything. Particularly slim men by nature are persuaded that by reaching for fast food, they will gain weight the fastest, and thus they will be able to build muscle mass. Meanwhile, in the case of rapid metabolism the effects will be really poor.
Instead, you need to reach for the ingredients that the body really needs:
- First of all, it is the food rich in protein, from which you will be able to build your dream muscles.
- Carbohydrates and fats are also important because thanks to them people have the strength to perform demanding workouts.
Diet for gaining muscle mass
We already know that what appears on the plate really matters.
Remember to eat protein-rich meals in the evening so that your muscles get building blocks and can regenerate and grow. Carbohydrates are a source of energy, which is why they must be included in breakfast to replenish their reserves after a night. They also cannot be missing after a workout. However, there is no way to gain weight without increasing the amount of calories supplied. It is important to increase the amount of energy intake by 200 to 400 kcal after calculating your caloric demand.
Sources of protein you need to know
It is worth mentioning about specific products that you must include in your diet if you want to increase muscle mass.
These include eggs that have the highest biological value of all food types. This means that they best meet your body’s protein needs. In addition, they are rich in vitamin B12 necessary in the fat burning process and in minerals such as iron, phosphorus and zinc.
Although it seems that when building muscle mass you need to eat primarily poultry. Salmon will also be a great source of protein. It is rich in protein and full of omega-3 fatty acids responsible for reducing the microdamage of muscle fibers after strength training.
Healthline.com says that yogurt is another source of protein not to be missed. Although they are still associated rather as food for women. They are undoubtedly a great combination of proteins and carbohydrates, which works well for people who want to build muscle mass. Importantly, you need to buy natural yogurt, without the addition of sugar, so as not to cause fluctuations in blood glucose.
Proteins can also be supplied through various types of meat, and above all through poultry with the least calories. It is also worth including a healthy source of fat in your daily menu, i.e. almonds, which will provide the body with the right amount of vitamin E. It is an antioxidant and helps protect muscles against free radicals.
Necessary regeneration time
Not everyone knows that muscles do not grow at all during exercise. The whole process is different. During a training, micro-damage to muscle fibers occurs which must then regenerate and rebuild.
It is very important not only to take care of the right length and quality of sleep, but also to take a break in training. Lifting a barbell or swinging dumbbells seven days a week is not a way to gain weight quickly. Although rest may seem like a waste of time but a day without training will have a positive effect on muscle development.
Supplements for muscle mass
Steroids or unauthorized pharmacological agents can do more harm than good. However, it is different in the case of legal supplements that can perfectly supplement the diet, and above all they will be useful to skinny people who have big problems with building muscle mass.
Protein supplements obtained from milk and eggs, as well as supplements based on plants are a very safe addition to the diet. They are even considered as good for the body as natural products. They can have a great impact on the growth of muscle mass primarily because they do not contain fats and cholesterol.
There are three types of supplements on the market:
- The first of these are protein and energy products, in which protein accounts for 30% to 70% of the total composition. It is best to reach for such supplements after training to supplement carbohydrates and protein.
- High protein nutrients are those in which the protein content exceeds 70%. These types of products are best taken in the evening.
- The last group is gainers, which are products with less protein concentration, which are distinguished by the best taste. So they are a good solution for people who do not pay attention only to the quality of food, but also to enjoy meals.
There are really many types of supplements. Regular gym goers usually reach for bars, or include a shake for muscle mass in their diet. In this way they can combine good taste with high protein content. The choice of this type of products is really large, so it is best to check the ingredients and choose supplements without unnecessary additives.
A popular product is, for example, Nutrigo Lab Mass, a mixture of ingredients that will allow you to gain weight. The product contains animal protein in the form of a concentrate, which allows you to build muscle and increase strength effectively. It also supports muscle regeneration and replenishes glycogen stores after training. Shake is available as chocolate protein and vanilla protein combined with three types of carbohydrates, which allows you to ensure a systematic supply of energy to your muscles, while guaranteeing good taste.
The right training
There is no better way to gain muscle mass in 2 weeks than to combine the already mentioned diet with appropriate workouts. In order for them to be effective and bring the intended results, you first need to know what to do to make your muscles grow faster.
First, some basic information:
- First of all, it should be remembered that from a biological point of view a person does not need excessive muscle mass at all.
- However, if during the next trainings you will force your body to more and more effort and add a greater load, it will be able to do nothing but gain weight.
- These do not have to be big changes. It is enough to load even a kilo at the next workout and the same number of repetitions to force the muscles to do more work.
How to gain weight quickly thanks to training?
After this brief introduction, it is worth going to the specifics. First of all, the best way to do biceps and triceps as well as to build other muscles is to reach for strength exercises.
The choice of exercises is also not accidental. Training should be based on multi-joint exercises. It is important to engage several muscle groups at the same time. If you are not a regular visitor to the gym and do not know how to lify loads, it is best to ask the trainer working there for help.
First of all, he will show you how to perform individual exercises properly. As a result, the training is effective and the entire training plan can be prepared well.
It is worth mentioning that training for muscle mass is in a sense unique, as it leaves a lot of freedom when choosing exercises, frequency or number of repetitions. It all depends on individual possibilities.
Therefore, basic exercises that stimulate almost all muscle groups and thus engage muscle fibers are a good solution. The classic basic exercises are squats or deadlift, which can be supplemented by squeezing or push-ups on the handrails. It is best to train for the so-called muscular fall, i.e. the moment when the muscles are no longer able to perform the given exercise without external help, for example in the form of an assisting person.
So muscle fall is information from the body that all energy reserves have been exhausted. During this time, micro-trauma of the fibers also occurs and during the reconstruction the muscles become larger and stronger.