How to build muscle mass in points

Are you tired of everyone telling you a different way to build muscle? Not happy with what you see in the mirror? Are you frustrated with your slow progress in the gym?

Here's the first of four simple steps to teach you how to build muscle safely and effectively.

1/ No food, no results

Focus on your daily nutrient intake first and foremost, don't look at food per se, but look for essential macro nutrients in every meal.
Divide your meals into smaller portions (4-6) per day with a balanced ratio of carbohydrates, proteins and fats (portions are not a requirement, choose any number of portions, but the resulting number of macro nutrients must meet your daily nutrient requirement).

If your goal is to build muscle, you should eat around 500kcal above your caloric maintenance. As a complete baseline for an ectomorph, a daily intake of 3000kcal is a level below which he should never go if he wants to bulk up, but the requirements obviously increase with the weight of the individual and is also dependent on the amount of activity during the week.

Carbohydrates should make up about 50% of caloric intake, protein about 30% of intake and fat should be the remaining 20% of intake. Of course we are all different, so it comes down to changing the ratio of macronutrients according to somatotype, which is mainly my job, where I take into account the requirements and just the somatotype of the client.

Everyone should aim for more than half of their nutrient intake to come from solid food and the rest supplemented with quality supplements if needed. Of course, if we secure the nutrients taken mostly from a solid diet and supplement with just a few grams of protein with a delicious protein shake, we are well on our way.

2/ Training only 3-4 times a week

Go to the gym only three to four times a week. Your goal is to stimulate your muscles by training hard, which results in your muscles getting bigger. Anyway, more is better does not apply here because muscles do not grow in the gym and therefore you need to exercise sensibly.

Ideally, you should exercise each muscle part once every 72 hours so that you can do two upper body workouts and two lower body workouts in one week.

Once you're out of the gym, you need to feed the muscles with nutrients and give them a rest and repeat this approach constantly, for days, weeks, months and years.

3/ Stretching is just as important as exercise

Yes, you heard right! Stretching is very important, and we should do it after every exercise!

One of the biggest mistakes I see in the gym is that people do workout, but avoid stretching. Stretching helps restore normal tissue length because if you exercise regularly, your functional muscle length will shorten. This results in you being weaker, slower, having trouble maintaining exercise technique and there is a higher incidence of injury. Simply put, what gets loaded also gets shortened.

I recommend taking time after each exercise to stretch and stretch especially the calf muscles, hamstrings, quadriceps, hip flexors, spinal extensors, pectorals and broad back muscles. It's not a bad idea to stretch your inner thighs and traps as well.

To summarize, stretching exercises are stretching exercises that aim to bring a muscle to a functional length. In order for a muscle to work properly, it must have the correct starting length (ligament, muscle fiber), the correct strength (muscle fiber), and the correct coordination (neural regulation).

If you want examples of exercises, just google "basic stretching"

4/ Avoid unnecessary supplements

Avoid dietary supplements that have not been on the market for more than 3 years. It's always good to have at least a few studies that suggest the benefits of a product, because marketing is a powerful thing and many times it's almost laughable to read lines in PR articles that tout new products.

However, I have to stand up a little bit for the companies in this regard, because they are only taking advantage of the mentality of today's man who is looking for the easiest way, which is to swallow a pill and lose weight or gain muscle. Thank God there is no such pill and the dream figure costs effort, will and incredible hard work !!!
Do you really think a salesman, manufacturer, pro athlete or paid employee will answer you negatively when asked about any product on offer ? I doubt it !

And this is what led us to found the supertrener.cz project, and defacto the first eshop that publicly denounced some useless products is bodyburistika.com, which does so in our joint videos(https://www.youtube.com/user/Supertrenervideoblog).

For the right-minded person, this allows you to focus primarily on diet and avoid the marketing drivel in the latest fitness (bodybuilding) internet articles and magazines. If you follow this rule, you'll discover how only a small handful of supplements are still worth including in your diet.

Here are the ones that we can safely include and will benefit the cause:

• A high quality multi-vitamin (preferably in chelates, see our video on vitamins and digestive enzymes) - the reason: unfortunately, today's vegetables and fruits in supermarkets contain only minimal amounts of vitamins and minerals, as they are picked unripe to travel and sit in the store for long periods of time
• Classic creatine monohydrate (see our video on creatine) - the reason: one of the few products where efficacy has been clearly demonstrated by studies
• Protein product - reason: protein replenishment during the day, clearly proven effect on muscle mass when combined with a well set diet.
• Then we can also include BCAA and NO products, but these are not as important as the first mentioned.

All of these products will support your health, healthy body composition, strength and muscle mass, but without adequate food (BOD1) it will still be useless!