There are several conditions that must be met in order to gain serious muscle mass:
1. stimulation of protein synthesis;
2. enough proteins available for protein synthesis in the muscle; and
3. receiving more calories than you burn.Even if all these conditions are met, a lot depends on one’s genetic makeup.
The most efficient way to stimulate protein synthesis in the muscle is by training. Protein synthesis is something that can be measured. Old studies usually measured protein synthesis after training. For that reason, it was suggested to get enough proteins within one hour after training. Later studies found that resistance training activates higher protein synthesis for at least 24 hours. This has changed the way we eat and use dietary supplements today.
We all have somewhat different metabolism. The more active you are, the higher your metabolic rate. It means you burn your calories faster. However, the metabolic rate also depends on your genes. If you are thin and have problems gaining weight, it usually means you have a very high metabolic rate and you need to eat more.
I often hear people saying they cannot gain more muscle mass. We have many tips and tricks on how to improve muscle growth. But the first thing you need to do is count your calories. You need to know how many calories you get in your food and you need to be able to regulate this amount. My diet is very different during the bulking phase and the cutting phase and believe me – the food makes the main difference.
There are many training methods we will discuss here. Most of them are based on experience and a few of them are based on scientific research. At this point you should remember that various training methods stimulate muscle growth in different ways. Some methods are more suitable for bodybuilding, others for fitness, gaining strength, etc.
You can learn everything about muscle growth here:http://musqle.com/muscle-growth
Before we proceed to specific training methods, we will talk about food.
The next part of our series deals with PROTEIN INTAKE. Stay with us!