Building muscle remains one of the main goals of bodybuilding practitioners. Of course, the simple fact of doing sports, especially weight training, will allow you to change your appearance since your body will react to the various stimuli that you will impose on it by going to the gym. Only, playing sports does not necessarily allow you to obtain this coveted muscular development if you do not follow a few simple rules. We will see together some important points that will allow you to succeed in your muscle building.
- 1 What is muscle building?
- 2 When is the ideal period for building muscle?
- 3 A nutrition plan for building muscle
- 4 A workout plan for building muscle
- 5 Food supplements for muscle building
What is muscle building?
What do we mean by “building muscle”? Building muscle is the act of develop muscle mass without going through a real mass gain: volumize it, create more muscles. This is a period during which you will put in place different protocols from your usual ones in order to be able to develop this muscle mass. It should be understood that many parameters will depend on your profile. If you’re on the thin side and struggling to gain weight, or conversely, you’re chubby and want to grow and lose some fat along the way. There are therefore several methods when looking to develop muscle mass.. Some will start a real mass gain, even if it means gaining a little fat, to then carry out a phase of cutting or muscle definition. This is often the case for competitors who wish to optimize their off-season to develop their muscle mass even more, in view of their next competition. On the other hand, for passionate non-competitors, a mass gain is rarely considered. We prefer to take quality muscle mass, without gaining fat : here we are in the special section “muscle building”.
When is the ideal period for building muscle?
Any practitioner with an advanced and fairly organized profile will quickly put in place a training protocol as well as a calendar which will set their periods of muscle building, consolidation and cutting. In this calendar, we note that the dry period often coincides with the approach of summer, the holidays for the most part. Conversely, the muscle building period will be placed during the winter season, but why? This period would be more conducive to muscle building for simple reasons:
– It is colder and, naturally, you will increase the calories to avoid this drop in temperature.
– Meals richer in certain macronutrients will increase your ability to build muscle.
– It’s also a time when we dress warmer and as futile as it may seem, layers of clothing are also the way to hide weight gain for some.
A nutrition plan for building muscle
– Never skip meals. Your needs are daily so try, at the end of your day, to reach your quotas of proteins, carbohydrates and lipids.
– Select your foods based on their benefits and usefulness to your body. You need to intelligently provide enough protein, fat and carbohydrates to fuel your muscles and always have enough energy for your workouts. During periods of muscle building, the idea is to increase your ratios of these macronutrients in order to allow your body to recover well and above all to have enough resources to build your muscles.
– Remember to stay hydrated. Water constitutes 70% of our body and it is essential to drink well so that all foods and supplements are well assimilated and that the waste produced by your body is well eliminated.
– Be diligent on diet and supplements. Along with your food, a well-crafted nutrition plan always includes a few dietary supplements to help you keep up with both eating and training. Supplements have their place and importance in your program.
A workout plan for building muscle
The choice of loads, recovery times and compliance with the principle of intensity are the basics of training for muscle building.
There are 2 essential rules when you want to gain muscle:
Be careful, we are not talking about lifting heavier than your neighbor and injuring yourself in the first set! Let’s put our ego in the closet. By “lifting heavy”, we mean generating mechanical stress: lift the loads that allow you to perform your exercise properly, maintaining a good execution technique. You will see that loads that are heavy for you can be light for others or vice versa. To gain muscle, training follows a certain logic: you have to create muscle mass and density. And, to do so, you should travel within a range of 6-10 reps. Below we will work more on strength, and above we will work more on endurance. In simple terms, you will create muscle fiber: this is called muscle hypertrophy. This technical term refers to the fact of causing swelling of the muscle fibers. The stimulus that you will cause by lifting loads will force your muscle to “react” and adapt to these new efforts, in particular by developing.
Respect short recovery times
This rule is quite simple to understand. Don’t give your muscles time to recover completely, otherwise you could chain more sets before reaching muscle failure. Do not take more than a minute of rest between your sets. To motivate you, note that it is scientifically proven that short rest periods promote a response from your body, particularly in terms of the release of certain hormones such as testosterone and growth hormone. Recovering intelligently will allow you to increase the volume of your session (number of exercises), while maintaining workouts from 1 hour to 1h30 maximum.
Remember that intensity is still the most important factor for building muscle.
Food supplements for muscle building
Whey is a very common and often used alternative to replace the protein intake of a meal. Most often at breakfast to replace eggs for example, or during the day during snacks so as not to take out your chicken Tupperware in front of colleagues. Having your shakers available remains one of the safest solutions to ensure protein intake and maintain a constant anabolic state. Also and above all, whey is a source of protein which is assimilated very quickly and which provides a very large quantity of amino acids over a period of less than an hour. Whey is the best source of protein for muscle recovery.
Our range of whey protein
For ectomorphic profiles (those who really have trouble gaining weight), gainers are very useful. These food supplements contain both a good supply of proteins, as well as a large enough quantity of carbohydrates to compensate for the natural energy expenditure of this type of metabolism. The challenge of muscle building being to ensure a high intake of “good” calories, gainers are very often appreciated for their “all-in-one” side.. Be careful, gainers can make you gain fat and in the muscle building phases, they are reserved for very dry practitioners, with a very fast metabolism.
Our range of gainers
Casein is a slow release protein. Its particularity remains in its speed of assimilation. It is very useful and much appreciated in the evening, before bedtime.. On the one hand because it ensures the release of the proteins and amino acids necessary to protect your muscles while you sleep, and on the other hand because it benefits from a satiety effect which will prevent you from wake up in the middle of the night to eat cookies or other junk food.
Our range of casein
We no longer present the BCAAs: they are the essential amino acids for muscle building. Their role is to promote anabolism, to fight against the destruction of your muscles, and to increase your ability to fix proteins on the mass. BCAAs are inseparable from good muscle building. Available in several forms (capsules, tablets, powder or liquids), BCAAs are to be taken before, during and/or after your bodybuilding session.
Our range of BCAAs
It is the 4th most important amino acid. Glutamine increases muscle recovery and also helps boost your immune system. The intake of glutamine is to be favored after training as well as in the evening at bedtime, to optimize muscle recovery.
Our range of glutamine
In our muscle building cycle, we saw that intensity remained one of the most important factors. But, how to ensure a good intensity after a day of work or in case of great fatigue? Composed of stimulants, vasodilators and selected vitamins, training boosters, NO boosters, or even “Pre-Workout” allow you to support the rhythm of your training and guarantee you explosive sessions!
Our range of workout boosters
Two major reasons support you in the use of multivitamin complexes. As previously mentioned, today’s foods no longer contain the same nutritional values as only 50 years ago. More importantly, you play sports, you go to the gym, and this energy expenditure also draws on your reserves.
Our range of multivitamins
Omega-3s are naturally found in blue-skinned fish (mackerel, sardines, tuna, salmon) and also in oilseeds (walnuts, almonds, pistachios, etc.), Omega-3s are inseparable from good health and help you daily in the practice of your sport. Why ? Quite simply because Omega-3s are good fats and they should not be neglected. These fatty acids ensure good cardiovascular health, they are antioxidants and allow the lubrication of your joints.
Our range of Omega 3
We have seen that hormones play a major role in building muscle, especially testosterone and growth hormone. We know that the further we go in time (commonly, past our thirties), the more the production of testosterone decreases. This is why, in order to ensure good muscle building, hormonal boosters have their place among your daily food supplements. Note that hormonal boosters promote good protein synthesis, allow you to maintain good strength during your sessions, significantly increase the phenomenon of lipolysis and also boost your libido.
Our range of hormone boosters