Gain Muscles

If muscle gain is your goal, there are a number of parameters at play:

Muscle growth - nutrition

A balanced diet is very important for our health and constitutes 80% of success. The body needs enough nutrients to grow muscles, build the desired figure and maintain the overall balance of the organism. Regularity is the basis of healthy eating. As a personal trainer, I recommend eating more often and in smaller portions. You should have a higher food intake on training days and the day after training. A simple rule applies when shaping a character . If you want to lose weight, you need to burn more calories than you take in per day. If, on the other hand, your goal is to gain weight and build muscle , you need to take in more calories than you expend.

It is also very important to monitor the composition of the food in order to maintain the correct ratio of carbohydrates, proteins and fats. Muscle mass is built from protein. Fat is the richest source of energy, slows down the digestion of food and is important for the production of anabolic hormones. Fat helps you optimize testosterone levels and optimal functioning of the central nervous system. Carbohydrates are especially important in a training unit. They represent the most available energy for muscles, which is built up as so-called glycogen in muscle tissue before and after training. This will ensure a reliable pumping of energy into the muscle during training and its deep regeneration after it. This is essential for muscle growth.

Within two hours after training, I therefore recommend having food or a drink containing simple sugars in order to replenish the glycogen store and ensure faster regeneration of the organism. It is ideal to drink a cup of cocoa or some high-energy powdered carbohydrate. On the other days, there is no need to take in a large amount of carbohydrates, because the body does not store them in large quantities. If you want to give your body the best, you must not forget about minerals, vitamins and supplements. A lack of these substances can have bad consequences for the whole organism.

I would also like to emphasize the importance of proper drinking regime. Thanks to the intake of a sufficient amount of fluids, the body is able to process nutrients and deliver them to the muscle cells. With an insufficient drinking regime, nutrients are wasted and stored in the fat depot. In this case, muscle growth is really difficult. Therefore, drink an average of 3-4 liters per day. The best drink is pure water. Other liquids, such as coffee or tea, deprive the body of water.

Muscle growth - regeneration

For some, it may be news that muscle growth takes place during recovery and not during training. Do not underestimate quality regeneration after training. Sleep is an important regeneration process. If you don't sleep enough, focus first on proper nutrition. If the body is not sufficiently rested, intensive training will make it even more difficult. The ideal length of sleep cannot be precisely determined, as it changes throughout life and is different for each person. I advise clients to try to get to know their body and its need for sleep.

The sleep of each of us is divided into repeating cycles. In order to get a good rest, a person should complete at least 5 to 6 sleep cycles. The average duration of one sleep cycle is approximately ninety minutes. Waking up in the middle of the cycle is bad for the psyche, for health, and thus also for muscle growth . The person then feels sleepless, out of balance, and the regeneration process worsens. If you really need to rest, allow yourself 9 hours of sleep, which corresponds to 6 sleep cycles. If you can't sleep 9 hours, try sleeping in cycles of 6 or 7.5 hours. Of course, the best way to give your body enough regeneration is to wake up naturally without an alarm clock.

Muscle growth - overtraining

Overtraining has a negative effect on the entire organism. Overtraining occurs for many reasons, for example, failure to observe the recovery time, illness or great stress. Overtraining does not produce results, in this case muscle growth , and at the same time the level of training decreases. That's why I compile and adjust a training plan for clients so that the training is effective but at the same time does not overload the organism.

Muscle growth - lactate

Lactate is an ester of lactic acid that is produced as a product of metabolism. Under normal circumstances, the resulting lactate is completely utilized by the liver and kidneys. Intense training leads to increased lactate production. A higher lactate level (approximately 20 mmol/l) stimulates growth hormone. However, if a large amount of lactate accumulates in the muscles, the athlete will feel muscle fatigue and will not be able to train well.

Thanks to lactate, the legendary "Pump - Effect" can also be created, when the muscles are flexible and leave a high impression. However, pumping is not a direct indicator of proper training and disappears again after twenty minutes. Many athletes think that proper pumping is healthy and train to failure. This must be avoided!

It is important to remember that the lactate value is the organism's response to the load. That's why I help clients evaluate and assess its level in relation to the administered performance, or heart rate, so that muscle growth is as good as possible, but there is no unnecessary overacidification of the organism.

Muscle growth - intensity

Intensity determines the degree of difficulty of the training. The well-known saying "the more the merrier" definitely does not apply in bodybuilding. It is clear that without sufficient training intensity the stimulus will not be sufficient and the muscles will not grow. At the same time, however, excessive training intensity leads to overtraining and increases the risk of injury. Therefore, I determine the intensity of training for each client in such a way that optimal muscle growth occurs.

Muscle growth - adaptation

Adaptation means adjustment. The body is a machine that adapts to given circumstances. Only if you overload the body will it have a reason to adapt. Once the body understands that the demands are higher than it can handle, it will try to adapt. It reacts with an increase in strength, an increase in reserve or an endurance performance. It is important to realize that the training needs to be changed so that the body always has new impulses and progress does not stop. During training, I help both beginners and experienced athletes find suitable strategies and new stimuli so that the body constantly has to adapt and react with the growth of muscle mass.

Muscle growth - volume

Gaining as much muscle mass as possible is the dream of many athletes. Not only the scope of training, but also the composition of the diet must be adapted to this goal. In a bulking diet, if you want to build muscle mass, you need to take in more energy than you expend. For anyone who would like to gain bulky muscles in particular, I will be happy to compile an individual training plan supplemented with a list of advice for obtaining maximum muscle volume.