How to gain pure muscle mass. 6 life hacks for men from professional trainers

In order for muscles to grow, and not fat, it is important to follow some rules.

Alexander and Maxim Kalagur are

professional athletes and coaches

Hello everyone Now we will tell you about life hacks that will help you gain pure muscle mass, regardless of whether you are a beginner or an advanced athlete.

Create a calorie surplus

The greater the calorie surplus, the better the muscles grow. But with a large excess of calories, along with muscles, fat will grow well. Therefore, "on the mass" it is not important how many calories you have eaten, but the ratio of BZHU. It is very important to eat without "garbage", then the mass will be of high quality and with a small percentage of subcutaneous fat. If you are overweight, you will first need to lose it and get your body in good condition. And only then start gaining pure muscle mass.

Train with big weights

Work on the power. Exercises with large weights cause muscle damage, after which recovery is activated. It is recommended to increase the weight of weights only after the bar of 12-15 high-quality repetitions is reached.

Work on the muscles of the whole body

A big bicep is, of course, cool. But if you want a harmoniously developed musculature, you need to train all muscle groups. Strength training, including three to six exercises, will help you gain muscle mass correctly. Preferences should be given primarily to multi-joint (basic) exercises at the beginning of training. Squats, deadlifts, bench presses should definitely be part of your class – they stimulate several muscle groups at the same time. This will help you build up mass.

Recover competently

Full rest and sleep for eight hours are ideal conditions for muscle growth. You need to relax not only physically, but also psychologically. It will be difficult to progress if you exhaust your nervous system, and even physically tired.

Increase protein synthesis

If you want your muscles to grow, eat more protein. Our body is constantly depleting protein reserves for its own purposes and, as a result, it is not enough to build muscle mass. To prevent this, it is necessary to create new proteins faster than the old ones are destroyed. Consume about 1.5–2 g per kilogram of body weight. To calculate the norm that you need to eat per day, you need to multiply your body weight by a factor of 1.5–2. For example, at a weight of 70 kg, a person should eat about 120 g of protein per day.

Don't ignore sports nutrition

To accelerate the gain of muscle mass, you can use sports nutrition. To get the necessary amount of protein, you need to eat more of the food that contains it. Sports nutrition can help here.

What you can try

• Protein. Promotes the saturation of the body with proteins.
• Creatine. Significantly accelerates muscle growth.
• BCAA. It helps to work harder and spend more time in the gym.

Striving for a dream figure, remember that health should always remain in the first place.