If you want to achieve an athletic figure, building muscle mass is a must if you want to get there without fail. In order to increase the volume of muscle in your body, it's imperative to follow a well-targeted, measured approach based on a well-defined program. Read on to find out how to build muscle mass? Can anyone do it, and when should it be considered?
What is muscle mass gain?
It's important to stress that building muscle mass certainly doesn't mean building nothing but muscle. In fact, it implies an excellent balance between fat gain and muscle development. So it's almost impossible to boost muscle without simultaneously gaining fat. On the other hand, it's perfectly possible to increase mass without gaining muscle.
To ensure good mass gain, sports training and diet are crucial. In this way, the body can easily build muscle, because it is sufficiently stimulated.
What are the benefits of muscle mass? muscle mass?
Muscle gain has a number of benefits for overall health. In particular, it contributes to a better basal metabolic rate, meaning we can eat as much without putting on weight. It also strengthens our bones, improving and preserving our health over the long term.
One of the main benefits of building muscle mass is to sculpt the body while increasing physical performance and endurance. It also has a positive functional and psychological effect.
Is muscle mass only for for men
The answer is no. It can be done by both men and women at any age. However, it should be pointed out that women's physiology doesn't allow them to achieve a beefier look like men's, even if they do regular sport and bodybuilding. This is hardly possible, except through doping.
How does muscle mass gain work? muscle mass?
To gain muscle mass effectively, we recommend eating more calories, around 5-10% of what the body burns every day. Add to this a good apport in protein. The correct way to gain mass is to specifically build muscle with as little fat as possible.
It's important to remember that when body fat levels are higher, we become less resistant to the regulatory effects of insulin on muscle tissue. This excess results in reduced levels of testosterone, which plays an indispensable role in muscle building.
For successful muscle mass gain, it's advisable to reduce fat levels by up to 10% for men and 20% for women at the start. The aim is to eliminate as much fat as possible, until you reach a level at which you can begin to build muscle. muscle drynessThat's around 15-17% for men and 25-27% for women.
Macronutrient distribution
Building muscle mass is particularly dependent on a good ratio of macronutrients, especially proteins, carbohydrates and fats. In fact, if you supply your body with all the necessary macronutriments that it needs in your body recomposition, you'll become more efficient in bodybuilding. Your efforts will be visibly rewarded.
To guarantee good muscle definition, training is not enough. If the body doesn't get a sufficient dose of proteins or carbohydrates, it runs on economy. This only destroys the muscles.
How is the distribution to be carried out?
Macronutrients should be distributed with 27% of proteins55% carbohydrates and 18% sugar. lipid. It's important to focus on nutrient quality and timing.
You should also focus on the right lipids, i.e. unsaturated fatty acids, to promote muscle mass. Added to this is an excellent supply of minerals and vitamins, which are protein-binding elements. The idea is to help muscles draw energy from fat reserves to replenish themselves.
To improve muscle definition, it's essential to eat 5 to 6 meals a day, roughly every 3 to 4 hours.
How long should muscle gain last?
Gaining muscle mass is not a permanent process, but it is important to limit it over time to avoid fat gain , because the body can no longer use all its calories beyond the recommended threshold.
The ideal duration is 2 to 4 months maximum, before summer, as this can be very hard on the body. It's important to understand that when muscle dryness lasts too long, we easily become tired.
The rate of weight gain should generally be between 250g and 500g per week for men and 125g to 250g for women. Caloric intake should be boosted by 50 to 100kcal per day, with more carbohydrates and lipids, if the subject is struggling to gain weight. Adjustments should also be made if weight gain is too rapid, meaning that your calorie intake is too high or that your daily energy expenditure has been overestimated.
Sources :
http://nutrition-flexible.fr/tout-savoir-sur-la-prise-de-masse-musculaire/
https://musculation-nutrition.fr/repartition-macronutriments-musculation/