BEGINNER'S GUIDE TO INCREASING MUSCULATURE





When we first start going to the gym, our primary focus is often to build muscle - the kind of muscles you see in the movies: broad shoulders and pecs! Gaining muscle can be an uphill battle, but there are a number of simple steps you can take to maximize your results - making sure you are more efficient with your time, in and out of the gym. The old saying "you are only as strong as your weakest point" rings true, and when it comes to gaining muscle, there are a few factors that have a big weight, such as your nutrition, training routine and supplementation. which will directly affect your progress.



1. POWER SUPPLY





When your main goal is to build muscle, it is important that you consume enough protein in your diet to support the process of muscle growth and recovery. As a general rule, it is recommended to consume about 1.5 g - 2 g of protein per kg of body weight for an active individual, but this amount will vary depending on the volume and intensity of training.



Higher training levels will put your body under stress. Eating a sufficient amount of carbohydrates will prepare the body for intense periods of physical exercise, as well as helping it to refuel after training, when glycogen (energy) levels are at their lowest. A healthy selection of fats, such as omega 3, can also reduce the onset of exercise-induced inflammation and contribute to maintaining a healthy immune system, an area that can often be affected by frequent workouts. But let's not just talk about what you are eating; it is also how much you are eating. When attempting to build muscle, it is necessary to create a caloric surplus (consuming more calories than you consume on any given day) to support extra training activities and the protein synthesis process.



In summary:



  •  Make sure you are eating enough protein

  •  Refuel after a workout with a mix of protein and carbohydrates to maximize recovery

  •  Don't be afraid of carbohydrates and fats


2. TRAINING





One of the biggest mistakes people make is spending too much time on isolation movements (exercises like the bicep curl). While these have their place in a program, they are much more effective once the foundation of fitness and basic physique has been developed, but they shouldn't form the basis of a muscle building routine - at least not in the beginning.



Why not? Simply because isolations aren't as effective for all-round muscle development. As the name suggests, they are too specific to a particular muscle. You will get more results by turning your attention to moves like the deadlift, bench press and squat - these movements will stimulate the release of growth hormone in the body which helps the muscle building process. Find a routine that works for you. Work within a repetition range of 8-15 per set and aim for at least 3 sets per exercise. Always look for the highest result in this range - do not opt ​​for the easy option. If the time is against you, split your training:



Monday = chest + biceps

Tuesday = back + triceps

Wednesday = Day of rest

Thursday = legs + shoulders

Friday = core + arms

Saturday = Day of rest

Sunday = Legs


The frequency and volume of your workouts are also an important one. When first starting out, exercising 3-4 times a week is probably more than enough to spur change. Some people struggle to have "days off" or "rest days" (a day when you do little or no training), but it is very important to take some time to allow the body to recover properly. It is only during a rest period that your body and muscles will adapt and grow - overtraining and not resting is one of the main reasons for slow or stagnant progress.


3. INTEGRATION


While we can get most of the macronutrients we need from our normal diets, there are times when cost and convenience take precedence. Eating the right foods all the time can be expensive. Plus, preparing and cooking food can take a long time, while a protein shake or supplement is quick and uncomplicated.



As you begin to mirror your nutritional intake with the volume of your workout, supplementation soon begins to form a key role in your progress and development, particularly your ability to generate enough caloric surplus to support protein synthesis and recovery. . It is not always easy to increase your calorie intake, but supplements are a quick and convenient way to make sure you are consuming enough protein, carbohydrates and fat in your diet.



PROTEIN FOR MUSCLES


You will need to increase your protein intake - or at least make sure you are consuming enough. A supplement such as our Whey Protein or Pure Whey Isolate are ideal for getting the quality protein you need, at an affordable price.



CARBOHYDRATES FOR RECOVERY



Carbohydrates play an important role in the muscle building process by promoting faster absorption of nutrients in the body following an insulin spike. Dextrose and Maltodextrin are both popular fast-release carbohydrates and mix into protein shakes for quick digestion. Fast-release carbohydrates are a source of post-workout energy due to their ability to quickly replenish glycogen stores. Glucose, broken down by carbohydrates, is the body's preferred energy source. If sufficient glucose levels are not available, performance can be affected, especially for short, high-intensity activities.