Build muscle mass ...Do you want to build muscle mass?

 Do you want to arrive in weight? Read here in simple language how best to achieve this with lasting results. We show you what to eat, how to train and what supplements you need to achieve your goal.

Do you want to build more muscle? We advise you to use the 2 following products.

- Whey protein

This is a healthy protein rich shake that you need to nourish your muscles after training. You drink it twice on training days. 1 shake at breakfast and 1 shake immediately after your training. On rest days, 1 to 2 shakes per day is sufficient. Very suitable for muscle building and muscle recovery.

- Creatine monohydrate

Creatine you use for more strength, more repetitions and more endurance. You become stronger so you can train heavier and as a result you develop more muscle mass. By using Creatine your muscles will also look rounder and fuller. You take the creatine once a day. On rest days 1 dose for breakfast on an empty stomach. On training days 1 dose immediately after your training.

Do you want to build muscle mass, but do not you have a good plan yet? You are not the only one who has trouble with muscle building. People often do not know enough about muscle-building food and which supplements to take is not always easy. Bodystore has a good step-by-step plan with which you can build solid mass. Follow these steps and your muscle mass will grow! We explain which food is best and which supplements you can best take.

1- Increase your caloric intake

2- Eat enough protein to stimulate your muscle growth.

3- Eat regularly

The 3 traditional meals a day, that is for ordinary people. If you want to grow, you have to eat differently. Change your diet and eat 6 meals throughout the day. 3 main meals and 3 intermediate meals. Proteins are very important. You can train a lot, but if your body does not receive enough protein, your muscles will remain small. Eat protein with every meal. To make things easier for yourself, take for example a shake of protein powder and oatmeal with a tablespoon of olive oil. That is nice and quick and nutritious.

4- Eat enough healthy fats.
In the form of olive oil, sesame oil, linseed oil, nuts, avocado or coconut oil.

5- Do not forget your vitamins!
In addition to a good eating plan, it is important to take vitamins with it. Because you need more of your body than the average man. Use a good Multivitamin for athletes.



TRAINING

1- Do short explosive workouts.
Train for up to 1 hour and a quarter of an hour. Change your routine regularly. Every 6 to 8 weeks you have to follow a different training schedule. If you do the same exercises over and over, your muscles get used to it and then they grow less hard.

2- Cardio
During a mass building period, cardio is less important. It can slow down muscle growth. Maybe you want to do cardio because you easily turn on fat, limit it up to 3 times per week 30 minutes.

3- Rest
Your body needs rest. Your muscles need time to recover. Therefore sleep at least 7 hours a night. Avoid caffeine-containing beverages and alcohol so you sleep deeper. Restoration work will be carried out during your sleep.

1) Use loose weights if you want to arrive.
Your chest may feel heavily inflated if you train it with the machines, but if you really want to build mass, it is important to use dumbells. Training with loose dumbells activates more muscles than when you train on machines. The greater the freedom of movement during your exercise, the greater the impact on your muscles, so you can expect greater results.


2) Recognize your weak spots.
Take a close look at your physically. Which muscle groups are now lagging behind. Remember that when you go to the gym again. Everyone has muscle groups that naturally develop quickly. The trick is to develop the muscle groups that remain behind. There is a profit to be made.

3) Experiment with finding the best mass-enhancing exercises.
Practice makes perfect. Vary with practice and experiment. That is the only way you can discover which exercises your muscles respond to best.

4) How many sets should I do?
We suggest that you do 12 to 16 sets per muscle group. You do every set until you can no longer. Please note that the implementation is paramount, you can no longer clean it without smuggling then stop. The depletion of your muscles will bring about growth. Do not train more than 2 muscle groups at a time, if your body gets overworked then the growth can also not occur.

5) Do another one on top.
Make an extra repetition on a regular basis. It is the last repetition that your muscles grow from, provided it comes from your toes. Often we tend to stay in the comfort zone, but if you can imagine a repeat






10 golden rules for muscle mass
Bring your body quickly to a constructive state!

1. Many calories = Building condition

One of the most common mistakes in bodybuilding is eating enough protein but not eating enough calories a day. You've always heard that your body needs enough protein to grow and that's right. But sufficient protein does not always lead to growth. You also need to get enough calories.


If you do not get enough calories, you do not grow. A good rule of thumb is to multiply your body weight by 25. Then you count 1000-1500 calories a day. For example, imagine you weigh 80 kilos. You do 80 x 25 and add 1000-1500 calories. Then you come to 2000 + 1000-1500 = 3000-3500 calories per day.

Jay Cutler, for example, has grown up by eating a small meal every 90 minutes. Although he ate smaller meals, his total caloric intake was greater than his calorie burn, which put his body in a constructive state.


2. Eat a lot of carbohydrates

Carbohydrates are needed for energy. Energy that you need to train. Carbohydrates are stored as glycogen. The idea is to saturate the glycogen stores so that the body never has to call on proteins for energy production.


The more carbohydrates are present in the body, the greater the chance that your body will remain in a constructive state. Carbohydrates also play a role in the release of insulin. As you know, insulin is the most muscle building hormone in the body.


Insulin ensures the production of glucose, protein synthesis and the formation of fat cells. In short, the release of insulin is required to ensure a constructive state and carbohydrates help release insulin.


3. Eat a lot of protein

You can not build muscle without sufficient supply of proteins. Proteins consist of amino acids and amino acids are the building blocks of muscles.


You must eat between 2 to 3 grams of protein per kilogram of body weight per day. So a bodybuilder who weighs 100 kilos must get between 200 and 300 grams of protein per day.


The best way to do this is to divide the supply of protein into smaller meals throughout the day to ensure better absorption and digestion. Briefly; eat enough protein and eat the good types such as steak, chicken, fish, and the egg white.


4. Eat multiple meals

Since you now eat 3000 calories a day, you can divide this into 6 meals a day. This seems like a lot, but it is not. Take care. If you divide 3,000 calories into 6 smaller meals per day, each meal will consist of approximately 500 calories.


500 calories is not much. Although it requires a lot of discipline, eating several smaller meals a day will pay off. Another reason to eat smaller meals is the release of insulin.


If you eat something, your blood sugar level will rise. In response, your body will release insulin to lower your blood sugar levels to keep your body in a homeostatic state. As you know by now, insulin is the most muscle building hormone in the body. The more, the better. So you want the pancreas to secrete as much insulin as possible. After all, you want to be big right?



5. Eat enough good fats

A common mistake is that beginners do not eat enough good fats. But fats are definitely important for growth. It is important to know that there is a direct link between fat and testosterone levels. A good source of fat is salmon which contains omega 3 fatty acids, essential fatty acids, linseed oil, and conjugated linoleic acid.



6. Eat a good meal before training

The best thing to eat for a workout is a meal with slowly burning carbohydrates such as pasta and rice. The reason is that it takes longer for slowly burning carbohydrates to be converted into glucose so that your blood sugar level remains relatively constant.

This prevents your energy from collapsing, allowing you to train longer and harder. Make sure that there is also a healthy dose of good protein in this meal.



7. Eat a high-quality meal after training

The meal immediately after your training should consist of rapidly burning carbohydrates and proteins. For example, you can take a mixture of dextrose and whey proteins.

When you train, your body enters a catabolic (muscle-depleting) state. You 'damage' the muscle tissue so that it can rebuild itself bigger and stronger. However, if you do not provide the body with the raw building blocks, how can it repair itself properly?

For the average person, a shake with 40 grams of protein and 75 grams of carbohydrates is sufficient. Make sure you do not waste time and drink the shake as soon as you are finished with the training.



8. Drink enough water

Drinking enough water is very important