A recent survey in the UK looked at the question: What does the perfect male body look like? Answer? It depends on who you’re talking to. How to gain muscle If you ask a woman, it quickly becomes apparent that women are more inclined to forgive isolated imperfections such as belly fat or a slight hair loss. On the other hand, men think of the ideal man as such a muscular creature that even some competitive athletes would find intimidating. Typical descriptions are enormous biceps and triceps, washboard abs (of course), and thighs like tree trunks.
Conclusion: Men experience more pressure concerning their height than what would be appropriate – at least if you take women’s expectations as a yardstick. Nonetheless, it is pretty unlikely that this realization will stop men from wanting bigger muscles. There still seems to be a subconscious connection between masculinity and muscular appearance. So for many men, the question is: How do I gain muscle mass quickly – without living an unhealthy life?
nourishment How to gain muscle
Some fitness beginners don’t believe it, but proper nutrition is up to 50 percent of the recipe for success. Without the right nutrients, even the ideal training plan will be useless. The body needs a lot of protein for muscle growth. The amino acids it contains need to repair the tiny tears in muscles that appear during exercise. Good sources include eggs, tuna, whey powder, and chicken breasts.
Training intensity How to gain muscle
Anyone who only spends a few minutes in the gym can hardly expect the muscles of a bull. The intensity of the training plan is a crucial factor in building muscle. Suppose you train in low-performance areas, endurance promot. To gain muscle mass, you have to load between 70-80 percent of the maximum load on the dumbbells.
Also, try to vary the exercises every two to three months. At some point, the body will get used to the most strenuous exercise itself. This way, stagnation can be avoided.
The third pillar of a good muscle-building strategy is training frequency. To achieve a noticeable effect at all, you have to go to the gym at least twice a week. Those who only train once a week will have done something for their general health – but they will not see substantial gains.
Also, be sure to take breaks between workouts. The actual muscle growth happens during the regeneration phase and not in the gym. So the body needs rest to repair the cracks in the muscles. If you train constantly, the muscles are torn open again and again without growing afterward. For muscle building, you can use a resistance band bar.
Timing is everything
Exercising too late in the evening is not advisable. Your muscles still need energy and essential nutrients after training so that regeneration can take place as quickly and efficiently as possible. Try to consume complex carbohydrates like bananas or other fruits right after your workout.
The timing of your workout is also essential for sleep. To get a good night’s sleep, you should stop eating about two hours before sleeping because of digestion. This is essential for building muscle because rest is essential for producing and releasing testosterone, strengthening muscle building.
Be patient with yourself.
As a rule, newbies experience relatively more significant changes in muscle mass than experienced people who have been there for longer. So be patient with yourself if you no longer gain as much as you used to after a while.
Building muscle is also closely related to your hormone levels. Those who naturally produce a lot of testosterone will gain muscle mass more efficiently. Because of this, men can build muscle mass two to three times as quickly as women.
That being said, some people are so-called fast gainers (they experience growth faster), while others are hard gainers (they can expect slow muscle growth ). That doesn’t necessarily mean that you are powerless, given your hormonal baseline. Rely on exercises that require as much muscle mass as possible. This stimulates testosterone production. And who knows, you may achieve the “ideal male body” faster than you think.
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