How to gain muscle mass

After the injury I want to get back in shape, so I need to regain the lost muscles first. What will I stick to so that my body responds as quickly as possible? I will try to write this down in brief general points that are common knowledge to many, but may be beneficial to someone starting out. I am defacto also at the beginning, although muscle memory will hopefully work well.

Why not have set rules and a clearly given plan? Because you can have all the determination and motivation in the world, but without an intelligent and well-structured plan you won't move forward. It's no surprise that over 90% of people in the gym end up failing and never reaching their goals. For most, it's not due to a lack of willpower or motivation, but because they simply make mistakes and don't know what it takes to grow muscle. Slapping themselves in the gym won't help and a roll with salami won't help at all. It doesn't have to happen to you if you follow these steps. These are the absolute basics that should be applied to any program when it comes to building muscle. They are not too complicated and it's not rocket science. Here we go.

YOUR CALORIC INTAKE MUST BE HIGHER THAN YOUR OUTPUT

A hackneyed song, but essential. A lot of people think they eat a lot, but after I send them a menu they look at what they have to get in to make their body respond, even on a diet. You have to constantly provide the body with a reasonable calorie surplus of 200-500kcal. In order to build muscle you have to consume more calories than you burn! If you fail to do this, you will not build muscle. I'm not saying it's all about exact numbers, but you should know your caloric needs roughly and set your daily caloric intake to that. Then respond by adding or subtracting food according to your results. I'll start roughly at 3800-4000kcal and see how it goes.

CHOOSE THE RIGHT FOODS FOR MUSCLE BUILDING

It doesn't matter what you take your calories from. You may have the calorie surplus you need, but you won't build muscle after desserts and ice cream. It will have the opposite effect. You will start to gain fat instead of muscle, your metabolism will slow down, you will decrease testosterone and increase estrogen. All calories are just not the same! The types of calories determine what body weight is lost or gained (lean muscle, fat, water, etc). Your goal is to build lean muscle mass and maintain minimal body fat gains. And it is the food you ingest that determines this.

I keep it simple for the most part because I don't mind and like the staple foods, so my diet will be meat, eggs, cottage cheese, rice, potatoes, cereal, veggies, and some of that fat in the form of olive oil, coconut oil, classic butter, and almonds.

INCREASE YOUR DAILY WATER CONSUMPTION

Water is just as important for building muscle as food. Research has shown that just a 3-4% drop in your body's water levels will lead to a 10-20% reduction in muscle contractions. Water not only increases your strength but also plays a role in preventing injuries in the gym. This doesn't mean pouring water on yourself, but drinking regularly throughout the day. I'll stick to around 5 liters a day.

MONITOR AND IMPROVE YOUR TRAINING

Keep track of your training and try to improve each week. Progress is a key success factor in building muscle. As you train, your muscle fibers break down and your body will respond accordingly by rebuilding the damaged fibers with bigger and stronger ones. Therefore, in order to continually increase muscle size and strength, you need to focus on improving in your training so that your body doesn't have a chance to stagnate.

I'll try to add weight to the barbell and gradually increase the number of sets for that particular part as well. The key for me now is a slow pace, keeping the muscle in tension for as long as possible with strict technique.

INTENSIVE TRAINING

To see a significant increase in muscle size and strength, you need to train hard. Your body responds to intense exercise by increasing muscle size and strength. To see results, you must push your body to train as hard as it can. Of course, safely, gradually, and by following the proper execution of the exercises. If you are slacking off in the gym, chatting and playing with your phone while you workout, then the results will definitely not be there.

Personally, I will try to leave each workout intense with smaller pauses between sets to be done within an hour in terms of pure exercise with no warm up, stretching and light cardio.

SUFFICIENT REGENERATION

Your goal in the gym is to perform the necessary amount of work to achieve your body's adaptive response. Your muscles will not get stronger and bigger if they are overtrained and not given enough rest. A well-rounded workout is a must, as is an intense workout that doesn't allow you to exercise for hours. The real growth process takes place outside the gym when you eat, sleep and rest.

In the beginning, I will have a workout 4 times a week and then increase to a workout 5 times a week. I'll do split training so that each part rests for a max of 4 days or I engage each part 2x a week. Personally, I like to change up my workouts constantly, so I'm working more intuitively and how I feel here.

CHOOSE YOUR SUPPLEMENTS WISELY

Supplements are not meant to work for you and play a small role in your overall success. They can never replace basic things like food, training and recovery. They must always form the basis of a diet and then enrich it with supplements. Protein, vitamins and minerals, possibly Creatine and Omega3 will definitely do the trick. I additionally include Serious Pre pre-workout, joint nutrition and gelatin. All from Prom-In.

ENDURANCE IS EVERYTHING

Knowledge alone is not enough, but you need to put it into practice and I will definitely do that as I am hungry again after injury and want to get back into shape. Results won't come in a week, but patience is needed. Building muscle is the result of the cumulative effect of small steps. It is those who are willing to persevere who will succeed!

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Be sure to check out two more of our videos below where we cover this exact topic, HOW TO GAIN STRENGTH