For some people, even increasing a few pounds can be quite a challenge, while, figuratively speaking, others only have to take a look at the food. Your genetic predisposition plays an important role in how quickly your body builds up weight or muscles.

Ectomorphic type	Mesomorphic type	Endomorphic type
Flat chest,narrow shoulders	Well-defined muscles	Soft, round physique
Big, thin	Athletic body with good proportions	Undefined muscles
Difficulty gaining weight “hard gainer”	Easily build muscle mass	Easy to build up, heavy breakdown of fat
Fast metabolism	Builds up mass faster than the ectomorphic type	Slow metabolism

Despite the different body types, with the right training or diet, a muscle and mass build-up is possible for everyone, even for the ectomorphic types among you.

Building mass & muscles

In summary, you need the following to build up mass and muscles:

1. An excess intake of calories beyond the amount consumed
2. Training with high weights
3. The supply of the right macronutrients
4. Patience and persistence
5. Possibly the use of supplements

# 1 Biology: Eat more than you consume

The simplest basic rules of biology explain that you gain weight if you consume more calories than you burn. This does not mean that you automatically build muscle using this method – you also have to follow the other tips below – to gain weight and size you need an excess of calories.

Calories are a unit of energy. If you consume more calories than you burn, your body is in an excess of energy that needs to be stored. Excess calories are first converted by the body into glycogen, a complex form of carbohydrate, which is then stored primarily in the cells of the muscles and liver. When the muscles’ glycogen stores are full, the body stores more energy in the form of fat.

If it’s just a day that you eat a little more calories than you consume, you won’t gain weight straight away. Your calorie intake over a period of about a week will probably balance out. In order to gain weight, you need to continuously consume more calories over a longer period of time.

# 2 Weight Training- The Right Way to Do It

This does not mean that you should do 4 sets of 15 arm curls to achieve a temporary pumping effect. Such isolated movements do not take up the large performance muscles that you need to build mass. Even if you are just trying to gain some weight, but not a substantial physique, compound movements are essential.

Compound strength training, such as B. squats, deadlifts, bench presses, barbell rowing, pull-ups, as well as presses require a larger range of motion, which requires a large number of muscles, which stimulate the large muscles to grow, which in combination with an excess of calories, become larger – and everyone is aware that Muscles are heavier than fat. I found out that you are always hungry for compound units.

Of course, bicep curls, calf or front lifters, as well as other isolated exercises, may also have their place in your weekly training program. It is only important that your entire training does not consist of it. In addition, always carry out the compound training at the beginning (after the warm-up) if you still have the most strength to lift heavy loads.

# 3 Macronutrients & high-energy foods

Building up mass means that you should eat a lot, which also means that you will build up some fat. Don’t worry about it, that’s good. You will be more and more able to reduce this easy fat loss. However, this does not mean that you should eat an unhealthy diet. Eat enough, but as healthy as you can. The easiest way to do this is to eat high-energy foods to prevent excessive fat build-up.

Some of the best high-energy foods include A. represents:

1. Peanut butter (an absolute must)
2. oatmeal
3. Red meat
4. tuna
5. egg
6. native olive oil
7. Nuts and seeds
8. avocado
9. Weight gainer shakes

It also means feeding food almost constantly throughout the day. As soon as you get up in the morning, doing it every two hours in a row is ideal. If you work or study full-time, you can save a lot of time with the right organization so that you are not constantly chasing your appointments in competition with your goals.

To prevent excessive, unnecessary fat build-up, I consume a large part of the carbohydrates and calories in the morning, which enables the body to break it down during the day. Always keep in mind – breakfast (or several breakfasts) is undoubtedly the main meal point, making sure that you provide your body with sufficient supplies!

It’s still important to eat high-energy foods during the afternoon, but I’ll try to limit them after 6:00 p.m. – 7:00 p.m.

# 4 Be patient and constant

For reasons explained in point 1, the best way to gain weight is slowly and regularly. You shouldn’t try to gain 6 kilograms within a week, that would be extremely unhealthy. Building muscle is not a quick process.

As with most things, you need patience for this, but it definitely pays off over time. Constant resistance training is the best way to stimulate muscle growth and build size, but don’t forget that this takes a lot of time and effort.

Integrating the way to the studio into your daily schedule is one of the best ways to stay on track. For me it is easiest to train before work – as soon as you can get up, everything is fine! It gives you the best start to the day and you no longer have the excuse to be too tired after a long day at work.

You not only have to keep track of your training but also your diet. In contrast to most others, you have to take care to eat enough daily, an undersupply will massively limit your gains. Give your body enough energy to grow in size.

Knowing beforehand that it will take a lot of effort means that you are unlikely to give up again if you don’t see any results after a month.

# 5 Consider using supplements

Supplements can help you achieve your goals in various ways so that you can achieve them faster or more efficiently. A good weight gainer shake, such as the Impact Weight Gainer for beginners or the Hard Gainer Extreme for more advanced studio goers, will support you with over 350 kcal per serving.

An additional, if not equally important, supplement is creatine, the use of which makes great sense. It occurs naturally in animal products and can be produced in small quantities by the kidneys and liver itself.

As a product with remarkable safety – which is made from only three amino acids (arginine, glycine, and methionine) – it supports athletic performance because it plays a key role in ATP production, which provides us with energy and even as a direct energy source serves, especially in anaerobic, fast-paced exercises, such as B. Weight lifting. It plays a major role in developing and building strength. Increased strength results in denser, larger muscle mass, which also ensures a higher weight.

Some additional supplements that you should definitely consider taking to reduce your recovery time, maximize muscle gains, and improve your body’s basic health, which will help you stay fit and able to exercise more and more intensely are as follows :

1.  Glycine: many different benefits. It can improve sleep quality due to its function as a neurotransmitter of the brain and central nervous system and support the build-up of lean muscle mass via protein biosynthesis.
2. BCAAs : able to reduce muscular fatigue and accelerate regeneration
3. Multivitamins: a “nutrient insurance” to ensure a comprehensive supply of the necessary vitamins and minerals
4. Cod liver oil & omega 3

Summary

When I started in April 2015, my personal goal was to build muscle. I just came back from a six-month trip and weighed 73kg. By Christmas, I had gained 16kg by following the four points outlined above and supporting my diet mainly with Hard Gainer Extreme, creatine, and the five other supplements mentioned. I may be lucky enough to be of the mesomorphic type, but these principles work for everyone.

Another essential aspect, which I have not yet dealt with, is the right recovery.

If your goals are really important to you, you need relaxation. There is no better option here than sleep. You should sleep at least 6 hours a night so that your body is able to regenerate itself, repair micro-injuries to the muscle fibers caused by the training, and build stronger, larger muscles.

In order for this to work in an efficient and effective manner, he needs a sufficient supply of protein and energy, which is why you should feed a slowly released protein source just before going to bed. If you don’t have micellar casein at the moment, a glass of milk and a few spoons of peanut butter are a great alternative. This makes you perfect for a morning workout.

Relaxation does not mean taking three days off every week. I train five days a week, every morning before work, and make sure my workout is planned ahead so that I don’t overwhelm individual muscle groups. Large muscle groups, such as the quadriceps, are able to compensate for several indirect workouts per week. In addition to your squat units, you should also perform exercises such as deadlifts, push presses, farmer’s walks and squat cleans in the same week.

Taking a complete break from the studio now and then is also absolutely necessary when the body is exhausted. Here it is always important to listen to what your body needs right now. If you feel exhausted but still want to exercise a bit, a quiet uphill walk works wonders for me. Even a slow 10km rowing unit can have the greatest therapeutic effect, something that initially sounded awful to my body, which was geared towards speed. Anyway, you get in really well.

Here are the top 5 tips on how to achieve the mass you are looking for. Happy training and eating you guys.

When you rest, you fill up with new energy and your muscles relax. Relaxation and rest are important for regeneration, but also for building muscle mass.

• Great leg exercises for your weekly routine
• The right foods if you want to build muscle
• The best exercises to tighten your arms

When we see muscular people, we often think that they will definitely lift a lot of weight. Indeed, people with more muscle mass train a lot, but also allow themselves enough rest. There are several factors that can help you increase your muscle mass. Strength training and good nutrition are important, but did you know that muscle mass is also increased by recovery?

Listen to your body

In order to increase the muscles, you can carry out various training sessions that are highly intensive. In addition, the difficulty of the exercises is usually increased to achieve better results. As such, the body has to accept everything you “do” to it. And this is where relaxation comes into play.

Imagine you leave your computer on with all the programs on and you don’t turn it off. The most likely result is that your computer will eventually overheat and become damaged. The same applies to your body. If you do strenuous workouts without resting, your muscles will likely shrink.

It is therefore important that you listen to your body. Some bodies get used to exercising faster, while others need more stimulation. Indeed, recovery helps increase muscle mass, and that goes for every type of body. Because the body has to charge its batteries so that it can function properly.

How rest increases muscle mass

During sleep, your brain activates a cycle in which to rest. The same thing happens to the muscles. A rest process begins and the body begins to repair the muscle tissue. This is due to the fact that the muscles suffer micro-tears during training and are repaired at rest.

If the fissures are not completely repaired, the muscle mass cannot increase. Many think that skipping rest during the week is harmless and that they can catch up on sleep at the weekend. However, the body doesn’t work that way. You have to give your body the rest it needs, and not later. So remember that recovery increases muscle mass.

Sometimes it is more comfortable to stay at home. However, you should motivate yourself with the results you get if you stick to it. Also, keep in mind that rest and an inactive lifestyle are two different things. Exercising a little and resting a lot is not good for you.

This is because the body is not developing and is unable to do more difficult exercises. And more importantly, you don’t gain muscle. It is therefore important to find a balance between relaxation and training.

Avoid muscular dysmorphism at all costs

If you want to gain more muscle, you should feel motivated to achieve your goals. Some think the more they train, the faster they see progress. The trick, in fact, in gaining muscle mass is to do the workout properly and let the body rest long enough.

Ignoring your body when it needs rest to regenerate muscle tissue and release growth hormones will only hinder the process. There are even people who suffer from disorders such as muscular dysmorphism, which is an obsession with exercise.

In addition, you shouldn’t overwhelm your body. Be very patient: you can achieve your goals, but it takes time. It is better to go slowly and get good results than to speed things up and harm the body.

balance

Enjoy all the good things you can get from your body. Every type of sport improves your appearance and your physical and mental well-being. Do not feel guilty if you want to sleep after a hard workout. When your body asks about it, it’s because it needs it. It is also important that you complete this cycle if you want to gain muscle mass.

Find a balance; your goal is to increase your muscle mass. In fact, training and rest are your best friends and should go hand in hand. In order to see how muscle mass increases, nutrition, rest and exercise have to work together. Take time for your training and make sure you have a good, restful sleep.

Let’s face it: without steroids, it’s impossible to achieve a form like Schwarzenegger, Heath or any other athlete that we admire on the Mister Olympia stage. (Incidentally, this also applies to bikini and figure classes.) However, something can be achieved without the use of illegal anabolic substances.

If you take a look away from Mr. Olympia and other professional competitions towards Natural associations, you will find that only a negligible proportion of the (male) athletes are on stage with more than 90 kg. Those who do are mostly not defined enough, bigger than the average – or have just consumed steroids.

The regulations of the GNBF (German Natural Bodybuilding & Fitness Federation) give a first idea of ​​how much can be achieved naturally (without steroids). There it says:

“For the first time since 2014, the Fat-Free Mass Index (FFMI) developed by Harrison G. Pope (Professor at Harvard University) will be used as an admission criterion […]. […] For admission to the 11th GNBF German Championship, the value of the FFMI must not be higher than 26. Athletes who have an FFMI higher than 26 are not eligible to participate in the GNBF competition. ”

The Fat Free Mass Index (FFMI)

FFMI is a value that is calculated from height, weight, and body fat percentage. It provides information about body composition with regard to the ratio of fat and muscle mass.

Your FFMI you can here be calculated.

A value of 24 corresponds to a muscular (male) athlete. A value of 25 means an above-average amount of muscle mass. It is a high level that can only be achieved and maintained with serious commitment in the areas of nutrition and training, but also regeneration. In some cases, a value over 25 can be achieved without steroids – but these are absolutely exceptional athletes. 

Women have to use other values: In the literature, an FFMI of 21 is given as the natural upper limit.

Natural vs. supports: Eugene Sandow (left) is considered the founder of bodybuilding. He weighed around 85 kg with a height of 175 cm. With an estimated body fat percentage of 10%, this results in an FFMI of just over 25. Ronnie Coleman (right), eight-time Mr. Olympia, weighed 127 kg at his height at a height of 180 cm with an estimated body fat percentage of 4%, This corresponds to an FFMI of 37.6 (!). (Image source: https://broscience.co/the-difference-in-muscle-gains-by-a-steroid-user-vs-natural-bodybuilder/)

What does that mean in absolute numbers?

Lyle McDonald designed the following table based on the results of a study [1]:

Maximum lean muscle mass for steroid users and natural athletes.

In the study cited, a group of natural bodybuilders was compared to a steroid-consuming athlete. In the table, McDonald used – quite strikingly – the person with the lowest body fat and highest muscle mass percentage. As you can see, the steroid consuming athlete at 99.3 kg (219 pounds) is significantly heavier than the natural bodybuilder at 87.5 kg (193 pounds).

How much can I build?

Lyle McDonald uses a model named after him to show how much can be built up naturally in each training year. He points out that the term training year only refers to those years in which the training was actually sensible. In addition, factors such as age and genetics play an important role and of course gender. Women, therefore, have to halve the values ​​in the following table.

Possible muscle growth in kg per training year.

When these values ​​are added together, the total muscle size for men is approximately 18 to 23 kg, which can be built up naturally over the years (1 pound corresponds to approximately 0.5 kg). Other models come to a similar conclusion. You can read them in more detail here .

Conclusion

Admittedly, the fact that male Natural athletes bring 80 to a maximum of 90 kg on stage can be quite sobering – especially if you know pictures of athletes weighing 40 kg with 4% body fat. For the general public, someone who weighs 80 kg is obviously impressive – but probably less so for the ambitious competition athlete. Still, that’s the (bitter) truth. Many also believe that improvements in training and nutrition methods push the above limits ever further; however, according to Lyle McDonald and other researchers, this is simply a misconception.

– for more strength and mass

There are many disagreements about creatine. The following blog post provides you with all the important facts and shows why supplementation with creatine makes sense.

creatine

In 1847, the German chemist Justus von Liebig identified creatine as a component in the meat of various types of mammals.

The organism itself creates creatine or creatine, an endogenous substance, from the amino acids arginine, glycine, and methionine. The body independently produces about 1-2 g of the substance per day, the rest has to be taken in through food. It is found primarily in the skeletal muscles of red meat and fish. Supplementation is therefore particularly advisable for vegans and vegetarians.

95% of the creatine is stored in the muscles. In resting cells, around 40% are found in the form of free creatine, while the remaining 60% is in the form of creatine phosphate.

effect

Creatine plays an important role in muscle contraction.

In order for us to be able to move, our body needs energy in the form of ATP (adenosine triphosphate). If the ATP supplies within a cell are used up, then that cell can no longer contract. These ATP stocks are usually exhausted after a few seconds. The cell then needs new energy, which it can gain from various processes. The fastest way is to obtain ATP from creatine phosphate. This method works without oxygen in the body.

The formation of creatine phosphate takes place in the liver from creatine and phosphate. In a reaction with ADP (adenosine diphosphate), creatine phosphate forms the ATP required to make the body’s energy reserves available again. Because the cells’ storage capacity for creatine phosphate is limited, these phases are very short.

Intake is particularly important for type II muscle fibers. These rapidly contracting muscle fibers are important for short, intensive training sessions (e.g. sprints or strength training).

As a result of supplementation, the concentration of creatine phosphate in the muscle cells increases. Filling the creatine stores gives the muscles more strength and promotes muscle building. The physical performance during rapid strength training increases in the context of short-term intensive exertion.

In particular, people who eat vegan or vegetarian foods seem to have a stronger response to creatine supplementation. This is likely due to the fact that these people ingest less creatine through food.

The substance also plays an important role in our nerve functions and in protein biosynthesis. Studies show that older people in particular benefit from taking it since the protein requirement is particularly high here and can protect against muscle breakdown.

side effects

Creatine is one of the best-studied nutritional supplements. There are far more studies in the literature on this substance than on many medicines sold. Therefore, according to the current scientific status, the intake has no clinically relevant side effects.

Gastrointestinal problems can occur in people with a sensitive stomach.

However, the studies were unable to correlate kidney problems and muscle cramps allegedly associated with creatine. The muscle cramps are probably caused by pre-existing dehydration or low fluid intake. Studies show that supplementation is not associated with kidney problems. People with a healthy kidney excrete excessive creatine in the form of creatinine in the urine. However, if kidney disease is known, the intake should be clarified with the doctor beforehand.

To the product

taking

The time of taking does not matter. Creatine can be taken at any time.

It makes sense to take it with carbohydrates since insulin is released into the blood and thus increases the absorption in the muscles. Creatine can either be taken with water or just before a meal.

When taking it is often discussed whether it makes sense to first take it in a so-called loading phase and only then to switch to the maintenance phase. In the loading phase, 20-30 g per day are taken over a period of one week with the aim of filling the storage more quickly.

However, studies show that a charging phase is not absolutely sensible since one also notices positive effects if this phase is dispensed with and a dose of 3-5 g is started directly. If you suffer from a sensitive stomach, you should definitely omit the loading phase, as high amounts can lead to gastrointestinal problems.

It is important that it is taken every day so that the creatine stores are filled to the maximum. From today’s scientific perspective, there is nothing wrong with taking creatine consistently.

 to form

There are now many different forms of creatine on the market. The most common form is creatine monohydrate, which has been used in most creatine studies.

Studies have shown that forms such as creatine HCL, creatine nitrate or Creapure are not more effective. These forms are significantly more expensive than creatine monohydrate. Creatine monohydrate is therefore ideally suited for supplementation.

For absorption in the body, it makes no difference whether creatine is taken as a powder, tablet or capsule. In general, however, every form of creatine should have a high mesh factor (200).

Nutri-Plus Creatine Monohydrate

Nutri-Plus creatine monohydrate consists of 100% pure and ultra-fine creatine monohydrate (Mesh 200). Mesh 200 means that the powder is finely ground, making it the most beneficial form for the body.

Our creatine monohydrate is 100% vegan and therefore free of lactose, cholesterol and other animal ingredients. It is manufactured in Germany by our nutritionists under the strictest quality standards.

More muscle mass through more dumbbell weight? It is not that simple, because the shape is also important for effective muscle building training.

https://c.nau.ch/i/LPNyO/680/carmen-haenggi.webp

the essentials in brief

• At «Nau Fitness» health coach Carmen Haenggi explains how to effectively build muscle.
• Carmen Haenggi trains daily and takes part in fitness shows.

These tips will help you build muscle effectively. Good luck!

1. Hypertrophy

Hypertrophy is the change in size or increase in the size of tissues and organs. That’s exactly what we want – muscle growth. You can do this by increasing weight or increasing repetitions. It is also important that you take enough breaks.

2. “Mind Muscle Connection”

In my view, consciously targeting muscle groups has the greatest impact on muscle growth. So if you want to train your biceps, focus on this muscle during the exercise. You will also learn which exercise suits you best.

3. Train for your success

Often you compare yourself to others – that’s human. But it is important that you only do your training for yourself and want to achieve success for yourself.

https://c.nau.ch/i/pByOA/680/carmen-haenggi.webp

Every way is different. That is why it is not worth comparing weights, training styles or endurance training. Concentrate on yourself.

4. Exercise variations

Keep your routine in the fitness center going for several weeks. Of course, depending on the gym or daily form, exercises can also be adapted. However, I often see that exercisers do something new every day.

But on the first day, you have to learn the exercise and practice it in the correct form. On the second day, you can focus on the “Mind Muscle Connection”. Then you can adjust the repetitions or weight to allow muscle growth.

New exercises bring new stimuli – but we don’t want to overload our system with too many new stimuli. This is the only way muscle growth can happen.

“Nau Fitness”

As part of this series, sports model and health coach Carmen Haenggi gives you tips every week on how to stay fit and healthy.

Dhe gym offers a variety of ways to train your own body. This is especially true for strength training, since there are a variety of training options available. The selection usually starts with a generously equipped machine park, continues with functional fitness equipment and ends with classic barbells and dumbbells in various designs. With this sheer endless range of training options, it is hard to believe that even minimally equipped home gyms can train effectively. But appearances are deceptive! Barbell exercises in particular, which can be carried out excellently within your own four walls, promise high effectiveness when it comes to building strength and muscle mass!

Overview

• What barbell bars exist?
• Why is barbell training so effective?
• Which muscle groups can be trained with barbell exercises?
• Does barbell training involve dangers?
• What barbell exercises can be done easily at home
• How could a training plan with barbell exercises look like?

What barbell bars exist?

If the term barbell is used, pretty much every strength athlete should think of a typical barbell, which is characterized by its straight shape. In fact, this is the classic that has been used in strength training for several decades. The classic barbell is available in different lengths, with different characteristics and with different closures.

In addition to the straight barbell bar, there are also other variants that offer further advantages for effective strength training. This includes above all the SZ bar, which is mainly used in arm training. The SZ bar got its name from the special shape, which can be described as wavy. Thanks to this special concept, training with SZ bars is easy on the wrists, which can be heavily loaded during heavy barbell training. For example, some athletes find barbell curls with a straight bar uncomfortable, which is why the SZ bar is often used as an alternative. In addition, this grip enables a different muscle stimulation, which leads to more variety in training.

Why is barbell training so effective?

Almost all barbell exercises are basic exercises. These basic exercises are the pillars of strength training because they form an excellent basis for building strength and muscle mass. Basic exercises are all exercises in which several joints and muscle groups are involved. The classic and well-known basic exercises include bench presses, squats and deadlifts, all of which are typically performed with barbells.

Using the bench press as an example, the effectiveness of free barbell exercises can be impressively illustrated. In a study, scientists compared the free bench press with a barbell to the bench press in a multipress with regard to muscle stimulation. The result was clearly in favor of the free exercise variant, in which stronger muscle stimulation could be determined using electrodes. (1) This confirms the recommendation of many experts to increasingly use free barbell exercises. Training with free weights requires more strength, coordination and concentration, since you have to ensure a stable movement independently. Training on machines, on the other hand, generally does not allow any deviation from the intended movement sequence,

Which muscle groups can be trained with barbell exercises?

In principle, all muscle groups can be trained with barbell exercises! In addition, training with barbells enables a huge variety of exercises, so that the training never gets boring. Barbell training therefore offers the athlete an incredible number of advantages. The following list provides an (incomplete!) Overview of the exercises that can be performed with barbells.

Barbell exercises for the legs & buttocks:

• Classic squats
• Front squats
• Hip thrust
• Deadlifts with straight legs
• Romanian deadlift
• lunges
• calf Raises

Exercises with the barbell for the back & neck:

• Barbell rows
• deadlift
• Shrugs
• Upright rowing

Barbell exercises for chest & shoulder:

• bench Press
• Incline Bench Press
• Negative bench press
• shoulder Press
• front Raise

Barbell training for the arms:

• barbell
• preacher curl
• French Press
• Tight bench press
• wrist curl

Does barbell training involve dangers?

Since barbell training is carried out freely, depending on the exercise, there is a significantly higher risk potential than training with machines. This is especially true for exercises like bench presses, which in the worst case can even be fatal. Here there is a great risk of overestimating yourself during the exercise and of not being able to push the training weight back into the starting position. Since the weight is directly on the chest and thus near the throat, there have unfortunately been some fatal accidents here. Therefore, when using the barbell free bench press, it is highly recommended to train with a so-called spotter. The term spotter is understood to mean a training partner or another person who can intervene in an emergency to put the weight back on the shelf. If such a spotter is not available (e.g. in the home gym), a rack or a weight bench with emergency racks provides valuable services. Here it is possible to store the weight below the regular shelf in an emergency if necessary.

Recommendation: Perform barbell exercises such as bench press with a spotter (training partner) to minimize the risk of injury

Dangerous situations can also arise with free barbell squats, which is why training in a rack is also an option in this case. Basically, almost all barbell exercises are very demanding exercises. Correct exercise execution plays a central role here in order to achieve maximum training results and reduce the risk of injury. Therefore, the exercises should first be rehearsed under expert supervision before starting the independent barbell training.

A good alternative to the spotter: barbell racks from Gorilla Sports

Otherwise there is considerable danger potential behind dangerous situations with barbells. One example is the loading and unloading of barbell bars in a rack. Anyone who unloads the weight plates only on one side after a heavy work set risks a kind of chin hook through the barbell, which is caused by gravity or the one-sided weight relief.

Which barbell exercises can be done easily at home?

The good news is: In principle, all barbell exercises can also be carried out in your own four walls. However, it is advisable to purchase additional equipment for certain exercises (see chapter “Does barbell training involve dangers?”). Some exercises can also only be carried out on flat or inclined benches. Depending on the progress of the training, a higher training weight is also required for some exercises, which must be purchased in the form of weight plates. Basically, it is advisable to lay protective mats during barbell training in the home gym to protect the flooring and to dampen training noises.

How could a training plan with barbell exercises look like?

In order to give you an impression of what a training with barbell exercises could look like, you can find a whole body training plan below. However, please note that this training plan is purely informative. Training plans should generally not be adopted blindly, but always adapted to your own individualities (including training progress). This applies in particular to the following training plan with barbell exercises, which is in no way suitable for beginners, since the (basic) exercises can not only be very strenuous and demanding, but are also technically very demanding.

Usually, training plans always start with the largest muscle that is to be stimulated in the respective training unit. The reason for this is that the greatest energy and concentration are usually required for the execution of the exercise. In addition, study results indicate that training large to small muscle groups leads to a stronger anabolic hormone response than the other way around. (2)  

Barbell exercise	sentences	Rep.	set break
squats	4	8-15	1-2 minutes
deadlift	4	8-15	1-2 minutes
Barbell rows	3	8-15	1-2 minutes
bench Press	3	8-15	1-2 minutes
shoulder Press	3	8-15	1-2 minutes
barbell	2	8-15	1-2 minutes
French Press	2	8-15	1-2 minutes

Building muscle mass is a complex process that includes not only exercise but also nutrition and supplementation. In order for our muscles to grow, we have to provide them with the necessary nutrients. Unfortunately, it is difficult to get all proteins, carbohydrates, amino acids and minerals from the diet. Dietary supplements for athletes are actually necessary for a built figure to work well.

There are many different types of nutrients, winners and fat burners in the stores. The most popular, of course, are dietary supplements that help us get bigger muscle mass. There are so many products that sometimes it is difficult to choose the best. For those who are looking for an effective means of weight gain, we provide a ranking of the five best supplements for muscle mass .

Table of Contents

• 1. Mass Extreme
• 2. Testolan
• 3. Titanodrol
• 4. Measure ATTACK
• 5. Mutant Mass

1. Mass Extreme

A dietary supplement for building muscle mass , based on natural ingredients. The product is based on:

• Increased strength and strength;
• Stimulation of the growth of lean muscle mass;
• reduces the feeling of tiredness.

It is a safe food supplement, the effects of which are as follows:

• Muscle growth of up to 96%;
• Increase in strength to 147%;
• Possibility of more intensive training by up to 30%;
• Increase the endurance and performance of the body;
• quick effect – after only 3 weeks of ingestion!

In addition, Mass Extreme does not contain any illegal substances, ie it is a combination of proven natural ingredients such as:

• Fenugreek extract – increases glycogen synthesis in the muscles and enables the accumulation of additional cells, which increases the muscle volume;
• 4-aminobutanoic acid (GABA) – adds energy, improves the performance of the body, influences the process of burning fat. It increases the natural secretion of growth hormone;
• D-Aspartic Acid (DAA) – an amino acid that increases testosterone production in the body. It increases the effectiveness of the workout and gives more strength to do it;
• Phosphatidic acid (PA) – increases cell volume and stimulates cell growth. It participates directly in building muscle mass;
• 5-deoxy-adenosyl-cobalamin – a strong ingredient that is responsible for muscle growth during physical activity;
• Maca root extract – provides energy, increases the endurance and performance of the body.

2. Testolan

Testolan is a product whose effects are based on the increase in natural testosterone production, which is crucial for building muscle mass. If you use Testolan systematically, you can achieve the following effects in a short time:

• more energy to exercise;
• Sculpted muscles;
• increased strength;
• faster muscle mass gain;
• Increase in libido.

Like the previous preparation, Testolan is made from natural products, so its use is harmless to the body.

Composition of Testolan:

• Fenugreek – regulates the level of testosterone in the body, improves libido and sexual performance, lowers sugar levels and blood pressure;
• Floor mace – strengthens the muscles and gives strength .  It supports testosterone production;
• D-Aspartic Acid (DAA ) – adds energy to make training more effective;
• Maca root – a natural source of energy, increases strength;
• Korean ginseng root – provides energy, improves blood circulation, reduces stress, has a positive effect on potency;
• Ashwagandha (slow greeting) – strengthens muscles, improves immunity, regulates hormonal balance;
• Pomegranate seeds – a source of vitamins and trace elements necessary for the proper functioning of the body;
• Magnesium – adds energy, increases endurance and efficiency, affects proper growth and muscle regeneration;
• Phosphatidylserine – supports the process of fat loss and dilates the blood vessels;
• Vitamin E – has a positive effect on the cardiovascular system, gives strength;
• Black pepper – supports the digestive system and metabolic processes, increases strength, strengthens the immune system.

3. Titanodrol

Titanodrol is a nutritional supplement for athletes that helps in a short time to achieve excellent results in building muscle mass. Its main purpose is to regulate testosterone production in the body , but also to increase strength and endurance as well as to support the muscle pump during training.

Composition of Titanodrol :

• D-Aspartic Acid (DAA) – an energy source that affects the quality of education;
• Beta-alanine – an amino acid that is a precursor to carnosine and is responsible for the acid-base balance in the body. Beta-Alanine prevents the body from becoming acidic, reduces fatigue and supports regeneration;
• L-arginine – regulates the secretion of growth hormones, increases muscle endurance, supports oxygen flow in the cells and improves nutrient absorption;
• Above-ground mace – a plant that improves blood flow to the muscles, increases strength and supports muscle building .

Titanodrol is recommended for athletes who take care of it:

• faster build-up of muscle mass (up to 32%);
• Increase in endurance and training capacity (by 67%);
• faster muscle regeneration;
• a better pump;
• Improve libido.

4. Measure ATTACK

Mass ATTACK consists of a high dose of proteins and carbohydrates , which enables us to supplement the calories that we need during intensive training. In the food supplement you will find a number of other ingredients, such as:

• Creatine – increases strength and endurance during training, affects the building and regeneration of muscles;
• Taurine – a non-protein amino acid that inhibits catabolic processes in the body and at the same time has an anabolic effect;
• BCAA – a group of amino acids necessary for proper muscle development and regeneration;
• hydrolyzed collagen – supports the function and health of the joints;
• Vitamin complex – vitamins and minerals are extremely important for proper work. People who train a lot have an increasing demand for these ingredients;
• Phytosterols to support natural testosterone production.

The effect of mass ATTACK mainly based on providing the muscles with an appropriate dose of calories and vitamins that are necessary for their correct assembly.

5. Mutant Mass

It is a classic gainer, the main ingredient of which is high-quality carbohydrates. Together with them we find in the conditioner:

• MCT fat – a fat from coconut oil with many health properties. It adds energy and supports muscle regeneration. It offers higher training efficiency;
• Flaxseed fat – affects metabolic processes and helps burn fat faster. It brings energy, influences the regeneration of the body;
• CLA – conjugated linoleic acid – supports the immune system, speeds up the metabolism and thus accelerates the breakdown of fat cells.

Mutant Mass will work well to increase energy and build athletes’ muscle mass quickly.

BUILD YOUR MUSCLE MEASUREMENTS ON PRODUCTS TO HELP YOU ACHIEVE THE GOAL

Exercises are not the most important thing in building muscle – that is obvious. However, a great many people who begin their adventure in the weight room with the intention of shaping their body according to the model of bodybuilders forget a small detail. Only “pushing” in the weight room does nothing. In order to build an impressive and healthy muscle mass, you also have to take care of the building material from which it should be built. Thus, only the appropriate diet in connection with a well thought-out physical activity can bring the most desired results. The whole thing can be supplemented by the protein preparations, which guarantee the regular supply of appropriate nutritional components for the muscle tissue. Which supplements can help you achieve your dream body shape?

Where to start

When building muscle mass, regularity is most important – both in the training and in the muscle building diet. Three training cycles can be eliminated: The strength building cycle – the time for building muscle mass and reducing the fat tissue. The individual cycles differ from each other by the type and intensity of the exercises, the diet and results. When transitioning from one cycle to the other, a break of 1-2 weeks should be taken. The most important tasks are building muscle mass and losing fat.

The diet for building muscle mass is nothing more than combining and using nutrients in your own menu to achieve muscle mass gain. The most important property is the increased calorie content of each meal. Special emphasis is placed on increasing the protein supply and the corresponding water supply to the organism.

High-calorie meals will occur in all cycles, but the calorie count will be different in each of the periods. The organism has the greatest calorie requirement in the period of building muscle mass and the least in the period of building up fat. The situation is similar with protein – its amount should be adapted to current training projects.

Very often, in addition to regular and well-thought-out meals, various supplements can be found in the muscle building diet, which offer the organism an oversupply of nutrients and minerals. When the training plan, daily meals and muscle building supplements are put together, an increase in muscle mass can be observed.

Difficult to build muscle mass

The build-up of the desired body mass can take a few years, so you should prepare very carefully for this process. The most important thing is to set your own goal and determine your body type. It is also important to calculate the daily calorie requirements – this can determine how much energy the organism needs to achieve the set goal. The choice of the appropriate diet for the structure and the physical possibilities of the body is very differentiated.

In addition to the exercise plan, the time required for regeneration and recovery should also be considered. Because only then does the muscle rebuild from the micro-injuries in the muscle tissue that occurred during training.

What are protein supplements?

They are some of the most well-known supplements to help build muscle. Supplements of this type include in their composition protein that has been isolated from various high-protein products, e.g. As milk, soybeans or whey. Why should the muscle building diet be supplemented with protein components? Because this is a basic building material of the muscle and with increasing intensity of the training also the need for proteinsgrows – the food taken is not always able to meet the protein requirements. Whey protein is one of the most popular protein preparations. Some protein fractions have pharmacodynamic activity, among them anabolic, other fractions significantly lower the cortisol level, which has catabolic properties and destroys muscle protein, making it difficult to work on the dream figure.

The whey protein should represent about 30% of the daily protein intake. Whey protein – quickly absorbable, best combined with slowly absorbable protein. The pre-impulse for protein synthesis occurs very quickly and the condition lasts 1-2 hours. After this time, the level of amino acids drops quickly. So that the muscles do not lose access to the basic building material, the decision to supplement with protein should be made, the breakdown takes 8-10 hours.

Why are BCAA the basis of the muscle building diet?

The amino acids with laterally branched chains, unlike BCCA, are the basis for a mass-building diet. It is one of the most well-known and studied supplements that counteract fatigue and overtraining. They are particularly important in times of stagnation because the achievable results are less spectacular than at the beginning. The slowdown in training progress then becomes visible – the cause can be the monotony of physical exertion, overtraining or muscle overload. The supply of the appropriate amount of the branched amino acids almost has a saving effect on the build-up and growth of muscle mass, but also on the reduction of adipose tissue. The BCAA also prevent exercise fatigue and have a significant anti-catabolic effect.

The protein requirement can be covered by the diet. However, it is worthwhile to help yourself with high-protein supplements. The BCAA are of particular importance during strength training. One serving of BCAA should be taken 30 minutes before the start of training and the second during training.

BCAA can be found in whey protein, ie milk without casein, carbohydrates and fat. The majority of studies show that whey supports protein synthesis and muscle growth much better than other additional protein sources. It is mainly caused by the high content of branched amino acids, ie BCAA.

creatine

creatineis a natural component found in skeletal muscles. Its task is to stimulate protein synthesis and it has anabolic and anti-catabolic effects. Ultimately, creatine affects the speed of muscle mass gain, performance, and improves recovery. It is also important that creatine blocks the action of myostatin, the protein that is responsible for limiting muscle development. Creatine interacts with other anabolic steroids and testosterone, which is a strength and muscle mass hormone. The anabolic steroids, on the other hand, increase the production of creatine, which in turn strengthens the conversion of testosterone. However, the most important task of creatine is its participation in ATP synthesis, ie a substance

Creatine is also perhaps the most popular muscle mass supplement in the world. There are currently many forms of creatine, e.g. B. creatine monohydrate or creatine ethyl ester. New, better and even more “improved” versions keep appearing on the market, but the most common is the creatine monohydrate. Creatine works well as a diet supplement that improves performance during exercise with increased exercise intensity.

caffeine

As the research shows, caffeine has many uses for people who want to burn fat and build muscle, so it shouldn’t be missing from the muscle-building diet. The caffeine accelerates the metabolism by 3-4% for a period of about 2 hours. This also increases the amount of fat burned during training and afterwards.

The effects of caffeine can also be seen in the area of ​​strength enhancement, which can ultimately lead to increased muscle strength. Caffeine metabolites increase the concentration of free calcium ions – this causes the muscles to contract with greater strength. The caffeine should be taken approximately 45-60 minutes before training.

Other necessary components

Vitamins and minerals should also be included in the muscle building diet , which will guarantee proper radio notation of the organism during and after training. Magnesium – it is difficult to find in the majority of muscle building diets and for this reason it is worth supplementing your level with a separate diet supplement. Magnesium is an ingredient that helps maintain the proper functioning of the nervous and muscular systems and also has an impact on the quality of sleep and regeneration during the night. A daily dose of 400-500 mg should be taken approximately 45-60 minutes before sleep.

Vitamin D is another element that should be found in a muscle building diet. Countless studies examining the dependence between vitamin D and physical performance show that it has an impact on the quality of physical performance and the increase in muscle mass. The daily recommended dose is 500-1000 µg. Best taken with meals that contain fat to ensure optimal absorption.

Summary

A diet tailored to every athlete or bodybuilder should be balanced, ie it should be adapted to the individual needs of the exercising person and contain all necessary components. A combination of the diet for building muscle mass with supplements that guarantee appropriate weight gain and proper recovery – this is a recipe for the dream body of every bodybuilder. Both the diet and training plan should be compiled in accordance with the rules dictated by common sense.

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS

How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle.

THE RIGHT TRAINING PLAN

No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense.

CONTINUALLY GROW STRONGER

The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn’t mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress.

PROPER NUTRITION

You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass.

It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training.

ADEQUATE SLEEP FOR REGENERATION

Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep.

JUST FOCUS ON YOURSELF

Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider.

However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before.

DRINK ENOUGH

Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body.

TAKE THE CREATINE SUPPLEMENT

Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water.

If you take these tips to heart, successful muscle building is almost guaranteed 🙂

How do you build muscle properly?

No pain no gain. That is why muscles have to be stimulated with the right intensity in order to increase muscle strength and build muscle mass.

If the stimulus is too small, there will be no muscle adaptation, i.e. growth. If the stimulus is too high, there is an overload in the form of sore muscles or strains.

A beginner can achieve success with just a few training stimuli. Medium to advanced athletes needs to fine-tune their training and increase resistance. The principle of progressive stress stimulus works here. When the organism has adapted to the new loads, the intensity of the training sets must be increased gradually, either by increased weight, more repetitions or more sets. The general principle for building muscle mass applies to sports scientists and experts alike: high weight with few repetitions.

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Do muscles only grow in the gym?

Machines or free weights and weights are available in the gym to effectively shape the targeted body parts and muscles. Of course, muscles can also be trained at home – primarily with your own body weight. Even in nature, complex exercises that affect many muscle groups can be easily performed. This promotes muscle strength, endurance, coordination, and flexibility.

How much strength training is correct?

The training goal and the condition determine how the training is structured. Muscle building and strength endurance are the essential parameters for strength training, which are essential.

Muscle strength builds up more during heavy training. In addition, the ability of strength endurance increases. If you train relatively easily, the muscle grows slightly less, but the endurance increases quickly.

Prof.Dr.Dr. Wolfgang Buskies from the University of Bayreuth (Germany) has been doing fitness research for years. His rule of thumb is that if you repeatedly use 25 to 30% of the maximum strength of your worked muscles, you do strength training. This form of physical exercise shows 2 essential effects, whereby regular training is required: The muscles grow (quantitative) and become stronger (qualitative). Other scientists believe that a beginner should work with 50% of the maximum weight and trained athletes with 70 to 80% of the maximum weight.

Basically everyone has to find their own formula that leads to the desired goal.

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Which training plan is the right one?

Various studies on health-oriented fitness strength training prove that recreational athletes can effortlessly achieve excellent growth rates, especially at the beginning. The more advanced and professional the training for strengthening muscle strength is, the more differentiated the training plan will be in order to continue to achieve the desired effect, and the more complex the exercises will become.

Beginners should mainly train their strength endurance in the first 12 weeks. This means 15 – 25 repetitions per set with a correspondingly lightweight, strain the muscle for around 45 – 70 seconds. Take a break after each set (1 – 3 min) depending on the load.

After this basic training, targeted muscle building training can be started. That means: 8 – 15 repetitions, strain the muscles between 20 – 45 seconds per set.

Of course, these are approximate values, since everybody reacts differently. Women respond to strength training differently than men. There are also big differences between men. With 2 training days a week, men are already building muscle mass. Women lose relatively more fat with the same training effort and gain a slimmer figure. This is also related to the amount of testosterone in the body, which is significantly lower in women.

Beginners should definitely get good advice, either from a sports doctor, sports institute or fitness center. Because wrong training can creep up lasting damage. Everybody has its own peculiarities and needs individual training stimuli to feel good.

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How can nutrition strengthen the muscle?

The basis for the amateur athlete is a low-fat, balanced mixed diet with 0.8g protein per kilogram body weight and moderate carbohydrate consumption.

If concrete muscle building is to be achieved, protein is important in order to maintain and build up the body cells. Experts recommend 1 – 1.5 g of protein per kilogram of body weight. This amount can already be achieved with natural foods since we tend to absorb more protein than necessary.

Here are some examples of protein sources:

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fat curd	250 g	30 g protein
Low-fat milk (1.5%)	1 liter	35 g protein
Grained cream cheese	200 g	26 g protein
1 egg	Medium-sized	10 g protein
turkey breast	250 g	60 g protein
almonds	30 g	6 g protein
pumpkin seeds	30 g	5 g protein
peas	60 g	4 g protein
lenses	100 g	24 g protein
soybeans	100 g	37 g protein
broccoli	1 cup	6 g protein
oats	30 g	5 g protein
potatoes	1 piece	4 g protein
couscous	30 g	4 g protein
rice	1 cup	5 g protein

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Animal and vegetable protein in combination with cereals is an optimal mixture and also has a high biological value for the body. Excessive protein consumption can strain the kidneys and lead to diseases such as gout.

In muscle building training, carbohydrates are consumed to a lesser extent. They are important for training because they are a quick and effective source of energy and facilitate the absorption of protein and minerals in the muscles. However, an “overdose” of carbohydrates reduces fat burning and favors the storage of fats. Therefore, complex carbohydrates such as whole wheat pasta, whole wheat bread, fruit, and brown rice should be preferred.

When is the timing correct?

Protein can be eaten in the morning, at noon and in the evening. With carbohydrates, care should be taken that they are eaten for breakfast or after intensive training, but not in the evening after 6 p.m. In order to build muscle mass in a targeted manner, sugary foods, drinks and fast food should be avoided.

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ANDROPEAK ^® is the ideal companion for training sessions as well as regeneration phases. Because ANDROPEAK has been proven to support muscle building and at the same time accelerate the loss of body fat. After the training, the body has to recover and needs rest. Studies have shown that ANDROPEAK has been shown to shorten muscle regeneration. The muscles can recover faster from physical exertion.