- 1 How to gain muscle mass
- 2 Practical Takeaways
- 3 About This Article
- 4 Overview
- 5 Как принимать
- 6 Training: The Bread & Butter Of Being Big
- 7 Benefits and side effects of having lower-than-average muscle mass
- 8 Состав
- 9 Supplementation: You’re Probably Taking More Than You Need
- 10 Benefits and side effects of having higher-than-average muscle mass
- 11 About This Article
- 12 How muscle mass percentage is calculated
How to gain muscle mass
Although muscle mass declines with age, it’s never too late to build muscle through exercise and diet.
Exercise and good nutrition will also help preserve muscle mass as you get older.
Strength training, or weight training, is the best way to build muscle mass. This type of exercise strengthens your muscles by forcing them to work against resistance.
- do bodyweight exercises, like pushups
- do resistance band exercises
- lift free weights, like dumbbells or soup cans
- use weight machines
- do high-intensity interval training (HIIT)
- do Pilates
It’s recommended to do two or three strength training sessions each week.
Cardio is still important, though. Aerobic exercise, like jogging or dancing, supports muscle growth and slows age-related muscle loss.
Gaining and keeping muscle mass also depends on good nutrition. This includes eating enough nutrient-dense calories to fuel your body.
Protein, which helps build and repair muscle, is particularly important. The amount of protein you need depends on your level of physical activity. Generally, 10 to 35 percent of your daily calories should come from protein.
Examples of high-protein foods include:
You also need enough carbohydrates to fuel your muscles. If you’re strength training two or more times per week, carbohydrates should make up at least 50 percent of your daily calories.
Additionally, adequate intake of fat, vitamins, and minerals is necessary for building muscle.
It’s also best to limit or avoid processed foods as much as possible. By eating whole foods, like vegetables and eggs, you can help your muscles stay healthy and strong.
Gains 101: it’s not rocket science, it’s all just a question of whether or not you want to accept the hard facts and put in the work. I know the article was slightly lengthy but here’s the important concepts which you should walk away with today:
- Your training should revolve around the concepts of specificity and progressive overload.
- Training stressors should be based upon a minimally effective dose — more volume does not equate with more gains for everyone.
- Incorporate both intensity and volume if you’re looking to maximize all of the components of hypertrophic adaptations.
- Supplementation should be minimal but there are a few which might provide some benefits: creatine monohydrate, vitamin D, fish oil, and perhaps a multivitamin.
- Your lack of growth is likely related to your nutritional intake or poor recovery.
- Nutrition should synergistically aid training; you can’t train yourself into the ground if you’re going to eat like a weight-conscious teenager.
- No one got big in 12 or 16 weeks, dedication and hard work will take you further than most if you’re willing to learn the basics and apply them relentlessly.
Questions, comments, concerns? Drop ‘em below and we can talk shop.
2. Muscle glycogen supercompensation is enhanced by prior creatine supplementation.
About This Article
Master’s Degree, Nutrition, University of Tennessee Knoxville
This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. This article has been viewed 90,794 times.
36 votes — 85%
Updated: August 7, 2020
Categories: Vegetarian Health
Español:ganar masa muscular siendo vegano
Italiano:Incrementare la Massa Muscolare da Vegano
Русский:нарастить мышечную массу, если вы веган
Français:prendre de la masse musculaire en ayant un régime végétalien
Bahasa Indonesia:Membentuk Massa Otot sebagai Vegan
Čeština:Jak nabrat svalovou hmotu jako vegan
العربية:اكتساب العضلات باتباع النظام النباتي
Your body mass is made up of two components: body fat and lean body mass.
People often use the terms “lean body mass” and “muscle mass” interchangeably, but they’re not the same. Lean body mass includes mass, as well as bones and bodily fluid.
Muscle mass is the size of your muscles. It includes:
- skeletal muscle
- smooth muscle
- cardiac muscle
However, when people talk about muscle mass, they’re typically referring to skeletal muscle.
This type of muscle is important for mobility, balance, and strength. It’s a sign of physical function, which is why we’re always told to build muscle.
If you have low muscle mass, it means you have lower-than-average muscle for your age and gender. If you have high muscle mass, your muscle mass is higher than average.
Depending on your body composition, you can have low or high muscle mass with low or high body fat.
Специалисты производителя рекомендуют употреблять добавку 1-2 раза в сутки. Количество порций выбирают индивидуально. Оно зависит от того, какие цели перед собой ставит атлет, какого рациона придерживается. В тренировочные дни следует выпивать одну порцию сразу после тренировки, а другую — утром. В остальное время гейнер на основе протеина и углеводов следует принимать либо в утренние часы, либо между отдельными приемами пищи. Употреблять добавку перед сном не стоит. Это спровоцирует набор лишнего подкожного жира.
Чтобы приготовить порцию коктейля, необходимо разбавить 150 г порошкообразной добавки водой либо нежирным молоком. Достаточно взять 450-500 мл жидкости. Лучше всего смешивать напиток с помощью специального шейкера. Сразу определиться с оптимальной дозировкой молока либо воды сложно. Следует поэкспериментировать в подборе необходимой консистенции.
Многие атлеты повышают эффективность гейнера при совместном приеме с прочими добавками. Среди существующих вариаций наибольшей популярностью пользуется комбинация с витаминными и аминокислотными комплексами. Кроме того, добавку можно пить вместе с креатином. Необходимо помнить, что данный гейнер разработан исключительно для периода набора массы. Его не стоит употреблять, если вы находитесь на сушке.
Среди главных преимуществ комплекса следует отметить европейское качество, превосходный вкус, отсутствие побочных эффектов и проблем с пищеварением благодаря хорошему усвоению добавки.
Training: The Bread & Butter Of Being Big
You can’t get big if you don’t lift, right? Well I mean you can but the fact is your physique is going to suffer.
Building a wide back, big legs, or a thick chest is the result of patience and effort; they don’t just magically appear when one starts slamming protein shakes and eating out of Tupperware every 2 and half hours.
If you remember nothing else from this article, take this one point with you for the rest of your life: training should always revolve around the principle of progressive overload.
If you’re not performing more total work compared to the last time you lifted, then you’re won’t produce positive physiological or neural adaptations.
However, keep in mind that progressive overload can be accomplished through a variety of means: increased repetitions, weight, sets, time under tension, density (work completed in a set amount of time), range of motion, degree of exercise difficulty, or exercise order. Often times as lifters become more advanced, weight can’t be added to the bar as quickly so they must look for other variables to manipulate.
Besides progressive overload, you must also let specificity dictate your training. Essentially, specificity and overload go hand in hand.
You have to ask yourself what qualities you’re looking to improve; this will determine which method you use to enhance the overload stimulus.
For example, if you want to improve your back squat, you should be emphasizing the squat pattern or a variation of the movement (front, goblet, safety bar, etc.).
I’m sure this seems rather rudimentary but I see a lot of folks mess this up in their accessory work. No, the missing variable for your weak bench is not cable flies or tricep kickbacks; get better at the specific motor pattern you’re trying to improve.
One final note that bears repeating: if you want to make any sort of long term progress and actually attain a decent physique, you should be sticking to a given program for at least 3-4 months at minimum.
Personally, I’ve been running a modification of DUP for the last year straight with few slight exercise variations but if I emphasize the above concepts, the results will continue to improve.
If you feel like you’re doing everything absolutely right but your training has hit a standstill, you should check out my other article: 11 Reasons You’re Not Getting Stronger.
Intensity or Volume?
Why not both? Each has their place within a program but it depends entirely upon their application.
A good coach understands where to prioritize each variable within an athlete’s mesocycle but if you’re writing your own programming without much background knowledge, it can make things quite tough.
If you want a bit more guidance on program design and how to incorporate both variables within the same routine, you should check out Daily Undulating Periodization (DUP).
Anytime someone mentions that they are on the road to swoledom, it can be assumed that they’re looking to increase muscle cross sectional area in order to generate the appearance of being as big as possible. When one is looking to maximize all aspect of their hypertrophic programming then there is a few variables, which they need to prioritize at a physiological and biomechanical level.
I’ve written extensively about these in the past and you can find them here if you’re interested in enhancing your program design: Train Like An Athlete, Look Like a Bodybuilder
However, it would be a graven mistake if I didn’t address an error that I see many young trainees making: stop abusing volume. Training is a stressor to the body, accumulate enough stress and the body will adapt, that’s how we’re designed at a physiological level. But, stress also follows the concept of a minimally effective dose — once you’ve hit a certain threshold, positive adaptations will occur but more is not guaranteed to incur even greater adaptations.
If one starts out with an incredibly high volume routine (for example: 10 sets of 10), it’s going to be a tremendous stress upon the body from both a physical and neurological standpoint, but what happens when the body reaches homeostasis at that level of volume? Are you going to bump things up to 15 or 20 sets of 10? I hope not.
Stick to the minimally effective dose and progress incrementally. Rhabdomyolysis never helped anyone, trust me.
Benefits and side effects of having lower-than-average muscle mass
Having low muscle mass means you have less muscle than is typical for your age and gender.
There aren’t any real benefits of low muscle mass.
Some people say having more fat than muscle offers a survival advantage because excess fat can provide energy when the body is stressed. However, this benefit is hypothetical.
Low muscle mass speeds up age-related muscle loss and reduces physical ability. This increases the risk of injury and disability.
Having low skeletal muscle mass is also associated with:
- difficulty doing daily activities
- metabolic syndrome
- complications after surgery
- poor chronic disease outcome
- hospital readmission
- early death
Комплекс от бельгийского производителя QNT полностью соответствует высочайшим стандартам европейского качества. Он прекрасно усваивается организмом, быстро растворяется в различных жидкостях при приготовлении очередной порции. Углеводно-протеиновый гейнер содержит в себе белок превосходного качества, разнообразные минералы, витамины, микро- и макроэлементы. Белковая основа представлена в основном казеинатом кальция, а также углеводами, декстрозой, фруктозой, мальтодекстрином.
Порция протеин-углеводного гейнера составляет 150 грамм продукта. Она дает атлету 387 килокалории, в которых заключены:
- жиры — 2,4 г;
- белки — 24,1 г;
- углеводы — 115,6 г.
Продукт дополнительно содержит разнообразные подсластители, загустители, заменитель сахара, а также пищевые ароматизаторы. Спортивная добавка практически не имеет в своем составе жиров, поэтому риск набрать лишний подкожный жир для обладателей эктоморфного телосложения минимален.
Supplementation: You’re Probably Taking More Than You Need
Supplementation is pretty much the fallback plan for every lifter when they aren’t seeing gains.
“Maybe I need to start taking BCAAs, double my glutamine dosage, and pick up a test booster?”
How about instead, you learn how to eat and train according to your goals?
Supplementation is likely going to make a subtle 5% difference in your training, recovery, and lifestyle but each recommendation below is evidence based, fairly cheap, and a beneficial addition for those who are looking to take their performance to the next level.
1. Creatine Monohydrate
Without getting too much into the physiological mechanism behind creatine, we can suffice to say that it merely aids in the re-phosphorylation of ATP in order to enhance energy production with in your phosphagen system.
Don’t get too caught in the mechanism but in order to understand its benefits, you must realize that it is a supplement whose effects aren’t immediately felt. You can’t compare it to caffeine or beta alanine but if you understand physiology, you’ll realize it’s importance given the vast amount of research demonstrating improvements in power output, glycogen-loading capacity, strength gains, and anaerobic metabolism. 1,2,3]
However, whenever I mention creatine to an athlete, the first question I always get is, “Won’t it make me gain weight?” In short, yes. But, this newly acquired weight is not actual tissue; it is merely an increase in intra-cellular water retention that is often misinterpreted.
When someone (aka every single male in the gym) is “chasing the pump”, they are generating metabolic byproducts from various energy systems and also changing intra-cellular water concentration through cell swelling. This mechanistic change actually signals anabolic pathways as your body tries to maintain homeostasis.4] The end result is an increase in muscle protein synthesis and cellular adaptation to prevent future damage.
So, don’t worry about any water weight increases from creatine monohydrate supplementation, you’re actually enhancing hypertrophic adaptations when you combine it with glycolytic training.5]
2. Fish oil
If you’re just hearing about fish oil for the first time in this article, you need to step up your supplementation game. Research has shown that it is rather beneficial in management of triglycerides, blood pressure, vascular function, and a host of other factors.7,8,9]
The typical American diet is heavy in omega-6 but rather lacking in the omega-3 department so that’s where fish oil comes into play. Sure, you could just eat some cold water fish such as salmon 2-3 times per week and be fine but some people may not have the money or the interest for that so supplementation becomes necessary and beneficial.
3. Vitamin D
If you’re like most of corporate America, you spend the vast majority of your career indoors. On top of that, if you’re reading this website then we can assume that at least one of your hobbies (aka lifting) takes place indoors as well. However, sun exposure is one most important determinates of vitamin D levels within the body and most don’t get enough.
If you’re ever in doubt, you can get a simple blood panel run to check your levels and if you’re below 50nmol/L, I would recommend you supplement with some additional vitamin D due to its influence on muscle mass, strength, and function.6]
I’ll be honest with you, I think if more people understood the importance of quality nutrition, I wouldn’t even need to add this last point. However, given that’s not the case, a multivitamin certainly won’t hurt.
That being said though, I would strongly recommend you do your research as some companies use cheaper forms of certain vitamins and/or minerals that have poor bioavailability. The end result is a weak product for the consumer but a larger profit margin for the manufacturer.
Benefits and side effects of having higher-than-average muscle mass
If you have high muscle mass, you have more muscle than is typical for your age and gender.
Generally, greater muscle mass has positive health effects.
As you get older, you naturally lose muscle mass. This age-related muscle loss, also called sarcopenia, begins at age 30. You continue to lose 3 to 5 percent of muscle mass every decade, which reduces physical function and increases your risk of injury.
But if you have high muscle mass, you can slow down muscle loss and protect your physical ability.
Skeletal muscle also improves your overall metabolism. Compared to fat, skeletal muscle burns more calories at rest.
Additionally, greater muscle mass is associated with longevity. A 2014 study in the American Journal of Medicine found that older adults with more muscle mass live longer than those with less.
If you have higher-than-average muscle mass, it may be difficult to find clothes that fit well. You’ll also need to eat more calories to feel full, which can become inconvenient and expensive.
Some people say having greater muscle mass reduces their flexibility and ability to jump or run.
About This Article
Certified Personal Trainer & Nutritionist
This article was co-authored by Pete Cerqua. Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including «The 90-Second Fitness Solution» and «High Intensity Fitness Revolution for Women/Men» published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City. This article has been viewed 692,887 times.
21 votes — 86%
Updated: October 8, 2020
Categories: Building Muscle & Strength
If you want to gain more muscle mass, train your legs by performing squats and strengthen your back muscles with deadlifts. To work on your arms, try doing pul-ups or chin-ups. For best results in building muscle, train 2-3 times a week so your muscles have time to recover in between. Rather than training your entire body in each session, focus on muscle groups to allow your muscles to rest. Finally, make sure you can perform each exercise with the right technique by reducing the weights you use if necessary. For tips on how to eat a diet that promotes muscle growth, read on!
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Español:ganar más masa muscular y fuerza
Français:gagner en force et en masse musculaire
Italiano:Aumentare la Forza e la Massa Muscolare
Português:Ganhar Mais Massa Muscular e Força
Русский:накачать мышцы и увеличить силу
Nederlands:Sterker en gespierder worden
Bahasa Indonesia:Menambah Massa dan Kekuatan Otot
Čeština:Jak mít větší svaly a sílu
العربية:اكتساب المزيد من العضلات والقوة
How muscle mass percentage is calculated
It’s not possible to determine your exact muscle mass percentage without expensive technology.
There are calculators, formulas, and scales that claim to measure muscle mass, but these options haven’t been proven to be accurate.
Here’s what you can do to learn about your muscle mass and lean body mass:
Use body fat percentage
One way to determine your lean mass percentage is to use your body fat percentage.
To get your body fat percentage, weigh yourself on a body fat scale.
A body fat scale uses bioelectrical impedance to estimate your amount of body fat. It sends an electrical current through your body. Since fat conducts less electricity than muscle, the current can measure how much body fat you have.
You’ll also need to enter your height, weight, gender, and age. The scale uses this data, along with the electrical current, to estimate your body fat percentage.
You can subtract this number from 100 to get your lean body mass percentage. For example, a person with 30 percent body fat has 70 percent lean body mass.
But remember, muscle mass is just one part of your lean body mass. Plus, body fat scales aren’t always accurate. The percentages are estimates.
Use a U.S. military formula
The U.S. military has a formula for estimating body fat percentage.
This method involves measuring the circumference of different body parts. These measurements are then used to determine your circumference value (CV).
Your CV and height are placed on a chart with precalculated body fat percentage estimates. You can use this number to estimate your lean body mass percentage.
If you’re a man, measure your abdominal and neck circumferences. Your CV is abdominal circumference minus neck circumference.
If you’re a woman, measure your waist, hip, and neck circumferences. Your CV is waist circumference plus hip circumference minus neck circumference.
While the military uses this method to assess body composition, it’s not the most accurate method. The circumference measurements don’t take into account muscle size.
Get an MRI
The most accurate way to calculate muscle mass percentage is to use magnetic resonance imaging (MRI).
An MRI uses strong magnets to take an image of your muscles. When you’re placed in an MRI machine, the magnetic field briefly rearranges your body’s hydrogen atoms. This releases energy, which the machine uses to determine your muscle mass.
MRI is the gold standard for determining muscle mass percentage, but it’s very expensive. It’s not a practical choice for estimating muscle mass percentage.