Quickly add in the weight of the meat 8 of the rules
And it's not cheating. And the body's natural response to your actions in addition to your training.
1. Carbohydrate loading
The easiest and most effective way to gain a couple of pounds is to load up on carbohydrates. The lower the initial level of carbohydrate intake, the more impressive the result will be. The maximum effect will be seen by those who usually eat up to 2 g of carbohydrates per kilogram of body weight.
How it works
The carbohydrates that you absorb are deposited in your muscle tissue as glycogen, a polysaccharide that consists of many glucose molecules linked together. Glycogen attracts a huge amount of fluid to the muscles, filling them like cylinders with water.
How to do this
A day or two before the date when you need to be "on top", increase your carbohydrate intake to 8 grams per kilogram of body weight or even more. In the morning, you can eat easily digestible (simple) carbohydrates, such as sugar, candy, and white bread.
After lunch, lean on the slow-absorbing carbohydrates found in sweet potatoes, sweet potatoes, whole-grain bread, pasta, and oatmeal. This strategy will avoid depositing carbohydrates in adipose tissue.
Carbohydrate loading will be even more effective if at first (for three days) you reduce your carbohydrate intake to one gram per kilogram of body weight per day, and then for two days sharply increase the dose of sugars to 8 grams per kilogram.
2. Saturate with moisture
There is a high probability that you are dehydrated, or at least your body is experiencing some lack of fluid. Experimentally, it was found that only 15% of athletes drink enough water. Remember the liters of sweat that was spilled? What about the sauna party?
How it works
Optimal hydration has a very simple effect on muscle tissue – it makes it fuller and more massive. If you don't drink enough, your muscles will most likely look weak and flat, as if you are losing weight, although in fact you are deficient in fluid, not muscle mass.
How to do this
Drink water as often as you can. Make sure that you drink at least four liters of liquid daily, or better — eight, so that you are sure to fill the muscle tissue with moisture "to the brim". (who has a kidney problem, forget about 8 liters, it's a joke)
3. Choose the right creatine
It is no secret that creatine attracts significant amounts of water to the muscle tissue, and this allows you to quickly increase the volume of the muscles themselves. But there is one problem that you will face when buying a package of creatine monohydrate — time.
Creatine monohydrate is an excellent drug, but it will take several weeks to increase muscle mass. This is because creatine does not increase the hydration of muscle tissue until the concentration of the element itself in the muscles becomes maximum. In the case of monohydrate, this will take a week or more, even the loading phase will not help.
Therefore, instead of monohydrate in our case, it is worth using fast forms of creatine, for example, creatine hydrochloride or Crealkaline.
How to do this
Take 3-5 grams of creatine hydrochloride or Krealkalyn as before a training session, and after it.
4. Add glutamine
Of course, the popular dietary Supplement L-glutamine will not increase the volume of muscle tissue as rapidly as carbohydrate loading or creatine, but you should not neglect glutamine; be sure to include this strategically important ingredient in the set for weight gain. Even those who already take L-glutamine after training sessions should pay attention to the modified form of this amino acid, the effect of which on the volume of muscle tissue is realized through fundamentally different mechanisms: L-alanine-L-glutamine.
How it works
Muscle tissue stored by the body in large quantities. Like creatine, glutamine attracts water to the muscle fibers. It has been experimentally proven that glutamine helps cells synthesize glycogen from glucose, which increases polysaccharide reserves and contributes to even greater hydration of muscle tissue. The modified form of glutamine contributes to even greater fluid retention in the body.
How to do this
After your workout, add 10 g of L-glutamine to your post-workout protein and carbohydrate shake.
Take L-alanine-L-glutamine 30 minutes before your workout to conserve more fluid, stimulate pumping, and pump up your muscles.
5. Take taurine
Taurine is very popular among mass consumers, but its effect on weight gain has nothing to do with it. Taurine is an actively advertised ingredient of energy drinks like Red bull (by the way, "Taurus" is translated from Latin as bull or Buffalo), in which this drug serves as a source of inexhaustible energy. Meanwhile, the surge of energy from taking taurine is minimal, but its effect on the set of mass can be called anything, but not insignificant!
How it works
Taurine is another amino acid that accumulates in muscle cells and attracts water molecules, which further stretches the muscles, especially in combination with glutamine and creatine. In addition, taurine helps to increase muscle strength and endurance, which allows you to train longer and more intensively and has a positive effect on muscle growth in the long term.
How to do this
We take 2-3 g of taurine together with a pre-workout complex and the same amount - as part of a post-workout cocktail.
6. Pump up your potassium
Athletes consider potassium an expendable material that does not affect weight gain in any way. It's time to dispel this misconception, as potassium will definitely help you get bigger in a short period of time.
How it works
Potassium accumulates inside the muscle fibers and helps increase the volume of cells – Yes, again due to hydration, that is, attracting water molecules. The effect is more pronounced the lower the initial level of potassium in the body. If you follow a typical bodybuilder's diet and limit your fruit intake, it is likely that an additional source of potassium will help you greatly.
How to do this
Take 500-1000 mg of potassium in the form of potassium aspartate, potassium gluconate, or potassium citrate 2-3 times a day with a meal.
7. Add a little glycerine
Glycerol is known primarily as the structural unit of triglyceride molecules, the main fats in our diet. But for a bodybuilder who fights for every extra ounce, glycerine can give a lot.
How it works
Glycerine has outstanding osmotic characteristics, thanks to which it attracts and binds a huge amount of liquid. By attracting additional water volumes to the vascular bed and muscle tissue, glycerine increases muscle volume and helps you look fitter and more energized.
How to do this
Take 30-40 g of glycerol along with 10-15 g of easily digestible carbohydrates (dextrose, fructose), 3-5 g of creatine and wash it all down with a large amount of water (from 1.3 to 2 liters). If you do not have problems with your stomach, you can increase the dose of glycerol to 60-80 g, and carbohydrates to 20-30 g; the amount of creatine and liquid is left at the same level. Be careful before your date!!! Watch out!
8. we Take medications for pumping
A typical nitric oxide donor is arginine, which, once in the body, is almost immediately converted to form NO. Other drugs can also raise the level of nitric oxide, such as Pycnogenol or ginseng, which catalyze the conversion of arginine to NO, as well as agents that inhibit the breakdown of nitric oxide, such as Goryanka krupnotsvetnaya (Epimedium).
How it works
By increasing the level of nitric oxide, we first achieve relaxation of the blood vessels that feed the muscle tissue. The diameter of relaxed blood vessels is wider, more blood passes through them, and once the blood flow in the muscles increases, it means that their volume increases.
In combination with glycogen, creatine, glutamine, taurine, potassium and glycerine, which are already stored in the muscle tissue (assuming that you followed the above recommendations), increasing the volume of perfusion (blood supply) will quickly lead to maximum muscle swelling.
And, in addition, increased blood supply contributes to the transport of glucose and the creation of additional reserves of muscle glycogen.
How to do this
Follow the instructions on the package and take the nitrogen donator at the recommended dosage 30-60 minutes before the training session.
Do you want to start gaining weight right now? Of course you do. Then follow the rules!
Drug Dosage
In the morning:
Nitrogen donator (NO Booster) 1 dose (as indicated on the package)
Before training:
L-alanine-L-glutamine 5-10 g
Creatine hydrochloride or Krealkalyn 3-5 g
Taurine 2-3 g
Nitrogen donator (NO Booster) 1 dose (as indicated on the package)
After training:
Creatine hydrochloride or Krealkalyn 3-5 g
Taurine 2-3 g
L-glutamine 10 g
Note: All ingredients are added to the standard post-workout cocktail, which consists of easily digestible carbohydrates and protein
For the day:
Liquid 3.5-7 liters
Potassium 500-1000 mg,
2-3 times a day with food
Carbohydrate loading* 7 g per 1 kg of body weight
* Take simple carbohydrates in the first half of the day (4-6 hours after waking up), complex carbohydrates in the afternoon (three days before the start of loading, it is desirable to reduce the consumption of carbohydrates to 1 g per 1 kg of body weight per day).
