How to gain muscle mass
Factors necessary for the growth of muscle tissue:
The supply of amino acids in the body;
Release of anabolic hormones by the endocrine system;
Availability of free creatine;
Optimal concentration of hydrogen ions.
Let's take turns analyzing all the factors that lead to muscle growth.
The supply of amino acids in the body
If the human diet contains a sufficient amount of animal protein, it guarantees that the body will have something to build new protein structures-muscles.
When working with weights (which lead to muscle growth), you should eat at least 1 g of protein per 1 kg of lean body weight (body weight without fat). Usually, it uses 2 or more grams of protein per 1 kg of body weight. I.e., a man weighing 80 kg and with 20 % of fat, it is desirable to eat about 130 grams of protein a day, most of which should be of animal origin. With this diet, protein will be enough to build new muscle structures.
Release of anabolic hormones by the endocrine system
This is one of the most important conditions for gaining muscle mass. It is enough to look at bodybuilders, the vast majority of whom are sitting on tablets and injections of anabolic steroids, to understand that it is anabolic hormones that promote muscle growth. Of course, naturally, without external doses of steroids, the growth of body weight will not be so rapid.
The human endocrine system releases hormones as a result of stress on the body. When practicing with weights, such stress is a mental strain that occurs when overcoming the final repetition, after which the movement is no longer possible. This inability to perform a full movement with a load is called failure, and this is exactly the point that needs to be reached in order for the body to respond by releasing the necessary anabolic hormones: testosterone and growth hormone.
Availability of free creatine
When performing a weighted movement, the muscles can produce work due to the internal energy they receive from splitting ATP molecules inside themselves. The ATP molecule, having given energy, turns into an ADP molecule and becomes unable to give energy until it turns back into an ATP molecule. And it can turn into it thanks to the work of creatine phosphate. Creatine phosphate gives the ADP molecule energy to restore it to ATP, and it itself is split into creatine and phosphate. free creatine is formed, which, moving through the cell, stimulates the synthesis of protein structures. Exactly what you need.
To get enough free creatine, you need to perform at least 15-30 seconds of movement. And these movements, let me remind you, must be performed to the point of failure. Thus, the weight should be selected in the area of 70-80 % of the maximum (maximum possible). Then the movement will be performed for more than 15 seconds, but no more than 1 minute. The last parameter is very important relative to the concentration of hydrogen ions.
Optimal concentration of hydrogen ions
The concentration of hydrogen ions should be optimal. Without hydrogen ions, the released hormones will not be able to get inside the working muscle cell, because hydrogen ions make the membranes able to pass large molecules from the outside. But on the other hand, hydrogen ions destroy protein structures. So if they accumulate too much, the body will eventually destroy more than it can then build. The optimal period is considered to be 30-60 seconds, during which the exercise with the load ended with a muscle failure.
Conclusion: if all the above factors of muscle growth are observed, you can gain muscle mass naturally, without prohibited anabolic steroids and harm to the body. These data are scientifically proven, so there is no reason not to trust them. It remains only to find the optimal ones: the total caloric content of food, exercises and their number, as well as the rest time between training sessions.
