M legged novice bodybuilding athletes equate to other sports. In fact, bodybuilding makes their followers to train in a completely different style. Bodybuilding is not reduced to the banal setting records. Your tasks are completely different. The first thing you need is the reprogramming of your internal biochemical system. Intervention in it by coincidence, is due to physical exercises that resemble an arsenal of weightlifting and powerlifting. All this creates the illusion of the race for working weight. However, in fact, training for a bodybuilder is not as important as the proper diet, and today we will talk about what is needed for muscle growth.
Of course, having come to a training session your main task is to perform a certain number of approaches and repetitions of one or another exercise. Thanks to such loads, our body increases the secretion of testosterone. Thus, you are returning to adolescence again, since only during this period of growing up the male hormone showed its greatest activity. It is worth noting that before bodybuilding, science considered reducing testosterone synthesis to be an irreversible process. However, athletes were able to prove that multi-repetitive sets with small burdens force testosterone generators to start working again in full force.
It is no secret that testosterone builds muscles, well, and several other androgenic hormones. Proteins, carbohydrates, sleep, etc. – This is only a building material and conditions. Anabolic hormones act as foremen. In this case, the logical question arises: “Why not replace the workout with simple injections of testosterone?”. Indeed, experiments have shown that steroids can grow muscle cells at rest, but the result is so small that it is almost impossible to notice it visually. Surely you know that during exercise, the level of testosterone rises by only 10-15%. A minor figure, especially when compared with the steroid course, during which you can increase the number of male hormone dozens of times.
Then what is the secret? Is it possible to blame the multi-repetition training? The fact is that repeated repetition of the same force movements creates a very stressful situation. A huge amount of free radicals that acidify the blood. In addition, ammonia is released – a by-product of muscle contraction. As a result, cell membranes become victims of all these conditions, and their strength is weakened several times. Under normal conditions, they are a coarse filter that only contains a certain amount of nutrients and hormones, but a weakened membrane looks like a leaky sieve. That is why a huge amount of testosterone penetrates into muscle cells, which, being inside, triggers the growth of cellular protein in order to restore the former form of membranes. Of course This process takes place with a small compensation. This is how the growth of muscles.
It should be noted that already after 30-35 minutes after intensive training, the membrane structure begins to yield to stresses, i.e. – becomes fragile. It turns out that muscle cells are able to absorb oxygen, testosterone and nutrients in the middle of a workout. It is from here that the fashionable tendency to consume amino acids and protein serum in the middle of the training takes its origin. It is worth noting that this method of delivery of nutrients has the right to exist. In theory, timely feeding of muscles can improve your results several times.
Many experienced bodybuilders, not without reason, consider their own libido to be an indicator of bodybuilding success. It’s all logical. Your body produces a huge amount of testosterone, which means that the desire for the opposite sex should increase significantly. If the level of libido decreases in parallel with the decline of strength, it only serves as a signal that bodybuilding has taken the wrong course.
And do not rejoice ahead of time in cases where the muscles grow, even against the background of indifference to sex. Instead of increasing muscle fibers, you accumulate water and other ballast, which in fact does not carry values. Real intramuscular protein is increased only against the background of increased libido. By the way, one of the side effects of artificial testosterone is the accumulation of water. That is why many famous champions of the past, at the moment look rather dubious from the point of view of bodybuilding. Many are simply ashamed of showing themselves in public.
The importance of proper diet
As mentioned above, muscle growth is an integrated approach. Testosterone will not be able to create a multi-story membrane building without the appropriate materials. The role of bricks for such a house is played by protein. It is his bodybuilders eat in incredible quantities. If you are an amateur who does not aspire to conquer the Mr. Olympia tournament, then 1.5-2 grams of protein per kilogram of body weight is enough for you. However, one should not turn a blind eye to the fact that, with an increase in this dosage, sporting success increases on the eyes.
High protein diet is positioned above the training. After all, really, why do you need to exhaust yourself with loads and increase testosterone, in the case when he has nothing to build muscle fibers from? In fairness, it should be noted that at the dawn of popularizing bodybuilding, training was considered the most important aspect. Only 10-20 years later, did bodybuilders understand the fallacy of such judgments. It was at that time that the steroid boom shook the planet. Many athletes were looking for a way to increase their hormone levels, although they only needed to find the right diet.
To date, bodybuilding has ceased to look for “magic” steroids, instead, all athletes have switched to a diet revolution. Now, every non-professional bodybuilder knows that success for the most part falls on the diet, as a proper balanced diet also leads to an increase in hormone levels. But bad luck, in the world there are countless different diet schemes and to find the most productive is simply not possible. Our editorial board decided to share with you one interesting method of nutrition, which allows you to gain muscle mass as quickly as possible. No innovative moves, all ingenious is easy!
Every athlete knows the importance of carbohydrates. A large amount of protein is nice, but without proper energy exchange your muscles will not recover. Testosterone also needs energy. In general, carbohydrates are almost equal to proteins. That’s just to find the optimal scheme for their admission – quite difficult. We suggest you use the popular carbohydrate cycling technique in the West.
Do not confuse this system with cycling calories. We talked about this method in the past. His main task is not to allow the body to slow down the process of fat loss. It is no secret that the lack of energy causes the body to reduce metabolism, which eventually leads to a stop of lipolysis (fat burning). Alternating high and low calorie days is used for this. Thus, you deceive the body, and fat burning processes do not stop.
Carbohydrate cycling is a completely different power scheme. No matter how paradoxical it may sound, but it will help you gain mass and get rid of a small percentage of subcutaneous fat. The basic principle of the technique is the presence of compulsory squats and daily interval cardio in the form of a sprint in the training. one beast test Moreover, aerobic exercise is not to burn fat, but to speed up the metabolism and saturate the body with oxygen. For those who do not know, oxygen – is a powerful anabolic.
As for the carbohydrates themselves, they should be taken depending on the intensity of training. Every day with squats should be accompanied by a large amount of carbohydrates. But the days of rest practically do not need carbohydrates, except in the minimum necessary quantity. There is no riddle here. A large amount of energy is always accompanied by insulin production. This hormone is called anabolic, as it helps to transport sugar, nutrients and other hormones straight into the muscles, but only on training days. During rest, insulin is engaged in its standard task – the conversion of excess sugar into fat stores.
In addition to the foregoing, insulin is a synergist of testosterone, i.e. these hormones, working together, improve their efficiency several times. Above, we talked about the fact that the male hormone needs energy for the regenerative processes of the membrane. So, insulin – provides testosterone with the necessary energy resources. It is most rational to use a lot of carbohydrates only in the days of heavy training, especially immediately after exercise. It is important to provide the body with a stable level of glucose and proteins. Therefore, eat every 2.5 hours.
As for sources of carbohydrates, the most valuable are: wild rice, oatmeal, barley porridge, buckwheat, legumes, vegetables and boiled potatoes. Also here you can bring bakery products from coarse wheat varieties. It is worth noting that this system does not encourage you to reduce the number of calories on rest days. You only replace carbohydrates with proteins and fats. Speaking of the second, you can use nut and linseed oil, fish oil, red fish, etc. That is – no harmful products: beer and chips – are prohibited.
Bottom line The
absence of carbohydrates per se on rest days allows you not to worry about insulin. Fat is not deposited, and as a result the muscles become more prominent. In addition, a stable level of sugar in the blood does not cause sudden attacks of hunger.
In general, the cycling of carbohydrates is a pretty good technique to improve their athletic performance. So, answering the question: “What is needed for muscle growth?”, We can answer: having the right diet and adequate hormone levels. Training at the same time fades into the background.