Phase 1 muscle development: Constancy
It is the key to any physical activity and any goal in life, but, yes, even more in development, what is an artificial state. It is better to do a job well done for many weeks, even if it is 80 or 90%, than the typical attempt of inconsistent or novice people, who go to the gym and do things 100% for a month or two, creating expectations too high that are not fulfilled and, in the end, he falls into discouragement and gives up.
However, in the first case, a constant person will achieve better results even if he doesn’t do things 100%, but around 80 or 90%, accumulating many weeks doing things well. Muscle development cannot ignore this rule, “constancy equals success.”
Phase 2 muscle development: Training
It’s fundamental. We all have the same number of fibers; what is done is to increase their thickness, and this is achieved with bodybuilding training. The most common way is to work in a pyramid, that is, descending series, and the ideal is to work for a few repetitions with the maximum possible weight, but that is, complying with the maxim of “maximum possible weight, but with the muscle that we want to work. ”
Excessive weight, which varies the technique and biomechanics of the movement, implies that the desired area is not working 100%, so we sacrifice a lot to improve little, and once again, unwanted discouragement can invade us and lead us to failure.
Phase 3 muscle development: Feeding
It is basic in any muscle development training. There are three nutrients with plastic capacity, that is, caloric intake: proteins, hydrates, and fat, to which vitamins and minerals, and fiber must be added. As for proteins, normally, in muscle development, you work between 1.5 to 2 grams per body kilo per day; in carbohydrates, you have to double this amount.
A muscle grows by subjecting it to stress through training and providing it with nutrients so that it mainly obtains the amino acids that protein contains to rebuild itself. Today, everyone knows a lot about protein and a little about carbohydrates. The body’s priority is to survive, and it uses protein as an energy source, preventing it from reaching where it should, the muscle).
On many occasions, it is believed that carbohydrates make you fat; The biggest flaw seen in hypertrophy diets is a very low carbohydrate content. Therefore, protein is used as an energy source, not reaching the muscle, which is where it should be. Normally, increasing the intake of carbohydrates solves this; The maximum is never to work in catabolic, that is, in the phase of muscle destruction. For this reason, post-workout food is essential, as well as complying with the gastric emptying rule: eat every two and a half or three hours, never before, because we would not assimilate it, but neither leaves more than this time.
Phase 4 muscle development: Rest
Scientifically, it is proven that muscle grows in the rest phase, which is when it is fed after the stress caused by training. During the recovery phase, it is also very important for night rest, especially the first phase of sleep, the deep phase, in which the body’s natural hormonal stimulation occurs (endogenous production).
Finally, we must not forget the rest between series and series, as well as between exercise and exercise during training, because to recruit the maximum fibers that we need to move the weight and, above all, in the basic exercises, we need an optimal muscle recovery.
What is recommended is to rest between one and three minutes in the warm-up series and the important series between two and five minutes. Likewise, we will ensure that the training sessions last between 75 and 90 minutes to avoid the loss of physical performance.
Phase 5 muscle development: sports supplementation
Fundamental, both to facilitate our daily diet and to complement it. In the first section, proteins, carbohydrates, and fats play a fundamental role. Whenever there are deficiencies in diets, we should replace them with shakes. In most cases, this will avoid overexerting the digestive system, since when we take, for example, a 30 g protein shake, we only ingest the protein, and to ingest that amount in chicken, we would have to go to 150 g.
Therefore, firstly, extract the 30 g of the 150 chicken, and secondly, ingest the remaining 120 g of substances we may not want. In addition, turkesterone 500mg uk supplementation will also make it easier for us to follow the diet.
The big key to modern sports nutrition is to use the performance-enhancing products available to us, considering our needs. One of the most basic, at the level of muscle development, would be to use protein or amino acids when necessary; and a second, very important, to improve protein synthesis, the chemical process in which we assimilate protein in the body. We can achieve this with a supply of vitamins and minerals, an extra supply of amino acids, cellular creatine, or a prohormonal (preferably always natural). As we use proteins, we will use hydrates or fats when necessary.