Principles of gaining muscle mass

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-01-29

When people see some muscle-bound guy on the street, the majority immediately think: "It's all from steroids." In other words, society has established a close connection – big muscles = "chemistry." Many are even unaware that it's entirely possible to become big and strong without using anabolic steroids. It's easiest to tell yourself that these monsters use "juice," which is why they're so healthy, while I don't use any enhancement, and therefore I can't achieve anything. Yes, of course, without anabolic steroids, you won't be able to have biceps measuring 55 cm and bench press 300 kg, but you can definitely be stronger and more muscular than 99% of the people around you. And those who have the mentioned attributes pay a certain "price" for them. Not everyone will like that price.

Goal. The goal defines the means. The more specific the goal, the shorter the path. Do you know how much you weigh now? And how much do you want to weigh? This difference is your path. When I started training, I weighed 46 kg. Now, I weigh 100 kg. Over 12 years, I've traveled the path of 54 kg and have never used anabolic steroids. Some might say that 12 years is a long time. Of course, it is long. But standing still is even longer. You could spend your whole life standing still. If you think this is long and hard, it’s better not to start at all. After all, not having a muscular body does not make you an outcast or a pariah. But if you enjoy "lifting weights" – get your dose of pleasure year after year, and one day (if you avoid the mistakes described below) you will reach your goal.

In general, the question – "How to gain muscle mass?" deserves a separate, large book. But I will try to convey to you the main principles of this challenging process. More precisely, the main mistakes that beginners often make.

Why many cannot gain muscle mass?

1. They only train their arms.

Forgetting (or not knowing at all) that the largest muscles are located in the back and legs. Usually, to gain 1 cm in the biceps, you have to gain 4 kg of muscle. So how do you expect to gain those kilograms if not through the larger muscles? Generally, guys really dislike training their legs, thinking that "it's not a manly activity." Meanwhile,

Along with

Leg exercises are among those that maximally promote testosterone production (the male sex hormone). In summary, if you want big arms – train your legs!

2. Overtraining.

Often beginners, walking into the gym, are full of enthusiasm and belief in their powers. And with that enthusiasm, they throw themselves into "lifting weights." Time passes, but the results from training are much less than expected (if there are any at all). Then they logically reason, "Aha, if I trained for 1.5 hours and gained 2 kg in a month, then by training for 3 hours, I will gain 4 kg!" The logic seems solid, but the opposite of their expectations happens. The fact is that progress is made not by those who train a lot, but by those who manage to recover between workouts. Overloading muscles to failure is not difficult, but managing to recover as quickly as possible is already an art.

3. Rare Nutrition

To gain weight, you need to consume about 15% more calories than you burn in a day. It's unlikely that anyone can achieve this by eating only twice a day (as some do). After each workout, your muscles take several days to recover, which means they need higher doses of protein and carbohydrates. Only after they fully replenish their energy reserves will they start to grow. Therefore, those who train in the gym need to constantly consume more proteins and carbohydrates (and fats too) than those who do not train. Moreover, this is necessary not just on workout days, but every day.

4. Ignorance Regarding Sports Nutrition

Some people buy protein powders and gainers in bulk from the very first days of training, firmly believing that without them, growing muscles is impossible. On the contrary, some refuse to use them at all, claiming that this is a sure path to impotence, etc. Neither is right. Any (quality) sports nutrition is completely harmless and serves as a good supplement to an athlete's usual diet. Especially with the modern pace of life (when there is no time to even eat). But it is only a supplement and will never replace natural food.

5. Neglecting Lifestyle

Very often, already adult people, burdened by work and family responsibilities, come to the gym. They think that just this fact is enough for their results to improve. However, you spend only a few hours a week in the gym. Your entire life outside the gym can either contribute to the growth of your muscles and results or destroy all of it. For example, if after an intense workout you go clubbing until morning, it is unlikely to help your muscle growth. This does not mean that you should renounce everything and live only for training. But remember that every result has its "price."

6. Using Weights That Are Too Heavy

Beginners often prioritize the weight lifted over the technique of execution (and sometimes their own health) by choosing weights they cannot handle correctly. Here, the same "iron" logic applies: more weight means better results! As a result, at least two undesirable things occur.
1. The reinforcement of incorrect motor skills. Such technique is unproductive and dangerous. It can then be very difficult to retrain.
2. The load does not target the muscle that should be working in a given movement but is dispersed throughout the body. Consequently, a person gets more tired than usual, and there is no growth in strength or mass. In other words, the efficiency of any exercise decreases.

Practical Tips (Conclusions)

• Perform exercises for all parts of the body.
• Dedicate half of your exercises to legs and back.
• Be sure to include Squats with a barbell on the shoulders and deadlifts in your training.
• Use a weight you can lift at least 8 times, maintaining proper form.
• If you notice your technique starting to break down, reduce the weight.
• Train a MAXIMUM of 2 hours. Better yet, 1.20 – 1.30. If you can train for more than 2 hours, you are slacking off.
• If you cannot afford to eat at least 3 times a day due to your busy schedule, buy protein or gainer. It won't replace regular food, but it's still better than eating one and a half times a day.
• If you are very busy and tired from work, start training twice a week. This is the minimum, but it can be enough for growth with a smart approach. Otherwise, you might not have enough time to recover.
• Make time for adequate rest and sleep. A person who is sleep-deprived and constantly hungry can never gain weight, let alone muscle. I don't think you need to be a doctor of medical sciences to understand this.

Some may think that I am asking too much. Just go to the gym, work out, and gradually the muscles will grow – why such restrictions? Perhaps this is the case. And if you are gaining muscles without any significant effort (and some do), then you probably don't need to read this article. I just wanted to show that achieving any goal requires paying a certain price. NO PAIN NO GAIN. Good luck!