Bodybuilding

We train and grow muscles correctly!

Bodybuilding is one of the many sports that is ideal for those who want to be first and foremost healthy, keep your body in shape and feel always in a positive mood.

Definition of bodybuilding is the process of building and developing muscles by exercising with weights and high-energy nutrition, with a high content of nutrients, in particular, proteins sufficient for the growth of muscle fibers.

The main three components of bodybuilding:

1. Competent and proper exercise with weights.

2. High-energy and proper nutrition, with a high content of nutrients such as proteins and carbohydrates.

3. Sports nutrition, in particular protein powders, creatine, vitamin complexes, which are necessary for the body, at high loads.

These three components are enough to gain the desired muscle mass and be in perfect shape.

Conditions for muscle growth

Training and training in the gym.

Proper nutrition is essential for muscle recovery and growth.

Good and healthy rest and sleep.

Training for muscle growth

All people are the same in terms of physiology in relation to bodybuilding. The principles of training techniques for all unchanged and reasonably proven.

However, people are the same physiologically and anatomically can have different muscles in their composition. Muscle fibers are divided into "white" and "red". The first are responsible for the short – term maximum load, the second, on the contrary-for endurance and the ability to work for a long time.

The muscles of people can be very different in the ratio of muscle fibers. In this regard, successful training techniques for two equally complex athletes can be completely different. It is by trial and error that you can achieve the maximum result and become a bodybuilding star.

Proper nutrition for muscle growth

High rates of recovery and muscle growth require bodybuilders to follow a specialized diet. Generally speaking, bodybuilders need more calories than the average person of the same weight to provide protein and energy to the cost of training, recovery and proper muscle growth.

Reducing the level of food energy in combination with cardiovascular exercises allow bodybuilders to lose excess fat, which is important in preparation for various competitions. The ratio of food energy derived from carbohydrates, proteins and fats may vary depending on the goals of the bodybuilder.

Meal for bodybuilders

An ordinary person needs to eat three meals a day for normal nutrition. Bodybuilders also try to eat 5-7 times with an interval of 2-3 hours.

This method helps to achieve the following goals:

  - increases the rate of metabolism in the body;

  - eliminates excessive insulin secretion, which is caused by large and one-time meal.

Proteins for muscle growth

Protein is the main building block for muscle growth. It is a major nutritional component in the diet of bodybuilders. A bodybuilder needs more protein than an ordinary person.

The required amount of protein for muscle growth per day:

1. At moderate loads: 1.5-2 grams of protein per kilogram of weight;

2. Under increased loads and constant training: 4 and more grams of protein per kilogram of weight.

In this case, the protein should be 25-30% of the total caloric intake.

The main sources of protein:

- bollocks;

- meat-chicken, Turkey, pork, beef, lamb, fish;

- legumes and nuts;

- high-protein dairy products. For example: cottage cheese.

To provide the necessary amount of protein to your body, many bodybuilders use in their diet the necessary protein supplements such as whey protein and casein.

Carbohydrates

Carbohydrates in bodybuilding are a non-competitive source of energy. It depends on them the physiological tone of the bodybuilder and the success of his training. Increase the intake of carbohydrates is necessary at the time of gaining muscle mass, with intensive training and heavy loads.

If, on the contrary, it is necessary to reduce the weight of the body, due to excess weight, it is desirable to reduce the amount of carbohydrate intake, as well as fat, to a minimum.

Rapid muscle growth is impossible without rest

Although muscle growth is stimulated in the gym due to weight training, muscle growth itself occurs during rest, the main peak of growth-in the first 40-50 minutes after training, and lasts for several hours. At this time, the protein the body needs!

Without adequate rest and sleep, muscles are unable to recover and grow.

The average required amount of sleep bodybuilders, for full muscle growth, should be 7-8 hours. However, there may be exceptions when 5 hours or less is enough.

Peretrenirovannost

Too little rest period between workouts or too much stress leads to overtraining. If you start the next workout, not enough rest, will accumulate fatigue and disappear progress in the growth of muscle mass or in strength, if the goal-more weight.

It is important to find the right period and start everything gradually. There are examples when people need up to 9 days of rest. On average, you can start with 2-3 workouts a week.

In some professional bodybuilders, the number of workouts reaches six per week, 1-3 workouts per day.