October: Support your muscle growth
Progressive muscle mass growth – a phrase surrounded by a lot of secrets for many people. Everybody going regularly to the fitness centre has certainly faced the issue of muscle growth. And possibly resigned from its fulfilment after some time. But we will probably not be far from truth stating that even those who experience regular muscle growth would like to support such condition even more and to raise it to higher level. That is why we have focused the October topic of the month on muscle growth. We will state the rules that will reliably lead to support of growth of your muscle mass and we will also offer a list of supplements that will contribute to and intensify this goal.
The rules leading to muscle growth are relatively simple and do not necessarily cause any complicated life changes to you. The following list summarizes the most efficient procedures applicable both on your common life and training practice.
Energy
Sufficient energy is indispensable and basic essence of muscle growth. To get one kilogram of muscle mass you need about 20.000 kJ (approximately 4.780 kcal). So calculate together with us: if you do not gain weight now and stagnate, you must add about 1.500-2.000 kJ (360-480 kcal) per day, which will ensure your muscle growth in a rate of 1-2 kg muscle mass per month. This figure sounds better, isn’t it? But hot to achieve it? Simply – it is necessary to increase the energy intake, which is best done by including complex saccharides into your diet (e.g. wholemeal bread, wholemeal pasta, unpeeled rice, oat flakes etc.).
And what about proteins, a lot of you may think. Proteins are synonym of muscle growth after all. Yes, proteins are important, therefore the whole following part will deal with them. But this first part has given preference to energy because if you want to provide your body with sufficient correctly utilizable energy, you will not achieve it by proteins. Saccharides, complex (slow) saccharides if possible, are the most suitable for that purpose, in daily dose of 6-10 g/kg of body weight (i.e. 480-800 g saccharides for a 80 kg sportsman). It seems too much, isn't it? Suitable alternative to provide saccharides through solid food is the use of a saccharide agent, the so called gainer (Whey Gainer Actions or GainStar) as a one-day meal. The advantage consists particularly in providing the necessary and required nutrients in high quality and in concentrated form, so that you will not burden your digestive system excessively and your body will process the nutrients more quickly and make better use of them.
The proteins constitute the foundation stone for new creation of body-own proteins. Proteins are the “building” nutrient, as the only one of the nutrients. If you do not have sufficient proteins in your food, you cannot build muscle mass. With regard to the character of the saccharides, you will not build muscle mass only of saccharides. Proteins should make about 20-25% of all the energy intake, which constitutes about 1,5-1,8 g proteins per one kg of body weight. The received proteins are then processed in the stomach and in the small intestine to amino acids that pass through the intestine wall and get to muscle cells with blood. They serve for creation of new muscle cells there, acting upon their enlargement, or are used for repair of the existing ones that were damaged by physical activity. It has proven as much more economic, more available in terms of time and more efficient from the perspective of burdening of the digestive tract to cover the required daily doses of proteins by high-quality protein agents. Particularly cocktails mixed of whey protein - ROX 78, Whey Protein Actions 85, World No. 1 or CFM Whey Protein Isolate are considered the most suitable and ideally absorbable. Night Effective Protein is excellent for the night because it will multiply your results in achieving the required muscle mass.
Training effort
But the suitable composition of diet, recommended above, must be considered as only one of the pillars. The second pillar, just as important and indispensable, is the adequately composed training. The correct dietary and drinking regimen including suitable supplements is an indispensable part of the way towards big muscles, but you will not manage anything only with food. If you do not train, the resulting effect will be almost as good as zero. Adequate training intensity, choice of frequency of training and load units, but also the duration of training breaks are enormously important for your success and achieving of your goal – muscle mass growth. Training 4 times a week will be fully sufficient to you, but you must pay attention to correct intensity. It is 80% of weight for one repetition. With this weight you will achieve about 6-8 repetitions that evidently lead to most efficient muscle growth. Relaxing breaks should be kept at 2-3 minutes.
Supplementation
Adequate supplementation is one of the most influenceable variables in training and dietary regimen. You can get to the top with the help of supplementation, while without it you will hardly be successful. Suitable pre-training supplementation stimulates your body to better performance in training and thus also to higher muscle growth. Aminostar has developed special pre-training mixtures, so called boosters for these purposes. One of them is e.g. Anabolic Booster that stimulates flooding of testosterone, another one is CreaShock – creatine matrix, suitable for real hardcore body builders. And of course, stimulatnts of GTI, Caffeine Active, Non-Stop Driver type etc.
There is time for the classical agents after the training – first offer a suitable gainer to your body, which is GainStar in your case, together with KreaGenic or Creatine Monohydrate. This combination will start the muscle growth and open the anabolic window for post-performance support of muscle mass growth even more. Half an hour after this supplement, there is time for a high-quality protein drink – the best choice is CFM Whey Protein Isolate or World No.1 or 100% Whey Protein. These protein concentrates will provide your body with quickly utilizable sources of proteins, i.e. of “building” nutrients after which the body is really hungry at that point. You can conclude the whole supplementation plan in the evening before going to bed by using the effects of the Night Effective Protein that serves to preserve the anabolic condition during the whole period of sleep. Don’t forget to get vitamins and minerals too (e.g. One Daily or MultiMega Sport)
Rest
Just like energy, training and suitable supplementation, rest is also very important for the growth of your muscles. Muscle fibres are repaired and grow in the period when you do not exercise. If you spend every day in the fitness centre, you will hardly fulfil your growth potential. However, rest does not consist in lying in front of the TV; but it is not good to dedicate the whole day to shopping, gardening or cleaning. Simply, if you want to grow, you must have rest.
WARNING!
The above stated suggestions are intended only for those who really wish muscle growth. If you want to maximize it, the most efficient way is to start thinking anabolically!
