Muscle Growth Forum: Training, Nutrition & Supplements

What can we prepare to gain muscle mass?

Muscle Growth Forum- Being consistent is the first thing we need to gain muscle mass. And second, do it the right way; That is, we will not be able to achieve the results we want very quickly and by cheating. How can we do that? Here are some tips and tricks.

Speed of implementation:

It is one of the greatest vital aspects of training. To gain muscle mass, it is best to combine a concentric explosive phase with a slow, controlled phase, at least three times greater than the concentric phase.

Rest between chains:

It is very important that the rest is functional; That is, it achieves a specific intent. To increase our muscle mass, the recommended optimal rest is around 1’30”. If we don’t want to lengthen our session too much, we can also do some muscle counterwork. What do we mean? Perform a series of a specific muscle and then (with a rest time of about 30 seconds) Perform the opposite movement, for example, bicep curls and triceps extension.

TUT (time under tension) i.e. the time during which the muscles are subjected to tension resulting from working with loads. To promote muscle growth and hypertrophy, this time should last between 30 and 60 inches. The ideal is a TUT of about 45 inches.

Invisible Training:

Rest, once the strength session is over, is very important for our body to recover and carry out the necessary adaptations. One of the most important aspects of invisible comfort is sleeping 8 hours a day and following proper eating guidelines.

Training load:

We should train between 70 and 80% of our 1RM (although if we comply with the duration of the eccentric phase, we don’t need to get close to the highest range), and do 3 to 4 chains of about 10 runs The goal is to get to those 10. When We do, this is a sign that we need to revise our 1RM and overload.

Tricks and tips:

Include eccentric load exercises in our routine. These exercises recruit more type II muscle fibers, which will allow for greater global hypertrophy. In addition, eccentric movements generate muscle repair with consequent satellite cell adhesion that promotes muscle growth.
Include universal exercises in our routine. Universal exercises such as pull-ups, deadlifts, or any Olympic lift, following the repetition and rest guidelines we outlined above, are key to increasing your anabolic hormonal response.
Don’t train for muscle failure. Some studies with people who have trained for muscle failure have shown that, contrary to what it might seem, there were decreases in IGF-1 concentrations and higher IGFBP-3, which means less muscle growth.
Lower body training, due to the large size of the leg muscles, by stimulating them we will stimulate our metabolism and favor the secretion of hormones that help muscle growth; Therefore, the leg must be trained to increase the size. This means that even if you just want to define the muscles of the trunk, you should not forget about it.

Natural Bodybuilding: The Ultimate guide to Muscle Building in the most natural ways.

Natural bodybuilding is a method of fitness that aims at developing muscle, strength and beauty without using anabolic steroids and performance enhancing drugs. It focuses on the discipline, correct nutrition, formal training and well-being in the long term. As opposed to enhanced bodybuilding, natural bodybuilding encourages body growth that is sustainable and that which does not cause hormonal imbalances and overall health.

What Is Natural Bodybuilding?

Natural Bodybuilding: The Ultimate Guide in Bigger Muscles through Natural Bodybuilding.

Natural bodybuilding is a fitness mode of gaining muscle, power and beauty without applying anabolic steroids and performance enhancement drugs. It is focused on discipline, healthy eating, organised training and health in the long run. In contrast to the improved bodybuilding, the natural bodybuilding results in the sustainable growth of the muscles and preservation of the hormonal balance and well-being.

Natural bodybuilding refers to the process of gaining muscle mass and definition by only relying on natural practices e.g. resistance training, clean nutrition, proper rest and legal supplements. Natural bodybuilders usually enter into drug-tested idols in which the strict anti-doping regulations are seriously followed.

This type of body building is rather consistent as opposed to quick fix, and is thus appropriate to those who believe in sound health, longevity and ethical fitness habits.

The major principles of natural bodybuilding are summarized.

Natural bodybuilding is based on several principles that serve as the guide:

• Progressive Overload: This involves adding some weight or reps over time or increasing gradient.
• Eating a Balanced Diet: We need to take in the proper proportions of protein, carbohydrates and good fat.
• Recovery: Rest and sleep of the muscles and allowing them to be repaired and to grow.
• Patience: Already tolerance to slow and gradual muscle growth.

Through the principles, bodybuilders that build their bodies naturally are able to attain amazing physiques without damaging their bodies.

The advantages of Natural Bodybuilding.

There are other benefits of natural bodybuilding other than beauty:

• Helps in sustenance of muscles in the long term.
• Prevents exposure to hormonal imbalance.
• Enhances cardiac condition and metabolism.
• Promotes strictness and psychological strength.
• Suitable for all age groups

Natural bodybuilding will enhance a healthier lifestyle besides a quick-fix outcome in the short-term due to the absence of harmful substances.

Exercise Method of Natural Bodybuilders.

The exercise of natural bodybuilding usually revolves around the compound exercises involving many muscles. Squats, deadlifts, bench presses, and pull-ups are the fundamentals of exercises.

The frequency of training is typically 4-6 days a week and is given based on the capacity of recovery. The volume and intensity is done in a manner that does not over-train them and this is critical in the case of natural athletes who can only depend on the ability of their body to recover.

Natural Bodybuilding and Nutrition

There is no doubt that nutrition is important to the success of natural bodybuilding. Diet has to promote recovery and energy requirements since muscle development relies on protein synthesis.

Among the most important nutritional principles, there are:

• Good sources of vegetables such as lentils, tofu, eggs and chicken contain high quality protein sources.
• Complex carbohydrates e.g. brown rice, oats and sweet potatoes.
• Naturally, nuts, seeds, olive oil, and avocados are healthy fats.
• Sufficient water and micronutrients.

The slight caloric excess aids in muscle gaining whereas moderate deficit aids weight reduction.

Natural Bodybuilding Dietary Supplements.

Natural bodybuilding permits the legal and safe supplementation, which improves the performance but indirectly. Included among the supplements that are commonly used are:

• Whey or plant-based protein
• Creatine monohydrate
• Branched-chain amino acids (BCAAs).
• Multivitamins

These supplements complement nutrition and training and do not substitute the adequate training and nutrition.

Issues that Natural Bodybuilders have to contend with.

Although natural bodybuilding is a gratifying process, there are challenges associated with it:

• Less muscle development than improved athletes.
• High degree of consistency and discipline is required.
• More focus on the prevention of injury and recovery.

In spite of these obstacles, the natural bodybuilding style is very popular among athletes due to the ethical and health-conscious approach..

Natural Bodybuilding vs Enhanced Bodybuilding (Table)

Is Natural Bodybuilding Right for You?

Natural bodybuilding is a good choice for people who would wish to build muscles in a safe environment, enhance their overall fitness, and lead a healthy life. It involves life times patience, commitment and realistic anticipations but the gains are physical strength, confidence and a long run well being.

Conclusion

Natural bodybuilding is not only about weight lifting but a focus of clean training, intelligent nutrition and sustainable development. Though success might come slowly, the road is much better, the path more rewarding, and accomplishable by all as long as one remains determined. Natural bodybuilding is the right direction to go should you want an athletic and good looking body, yet you do not want to gain extra weight at the expenses of losing your health..

Also Read: Inhealthfitness.com