Dryscha training: how to do and what to eat to gain weight

UPD. The text has been updated July 25, 2019: it added more scientific data verified sources.

Why do you find it difficult to gain muscle mass

Scientists have long noticedEffect of body build on weight-training-induced adaptations in body composition and muscular strengthThat the ability to build muscle at all different. For example, some people in the 12 weeks of training may gain 1.6 kg of muscle, while others in the same time will not add at all.

And it's not just the food habits and the amount of exercise. Just you're out of luck:

• You have lessPre-training Skeletal Muscle Fiber Size and Predominant Fiber Type Best Predict Hypertrophic Responses to 6 Weeks of Resistance Training in Previously Trained Young Men Type II muscle fibers - those that work without oxygen, tired quickly and seriously added to the volume.
• In your muscles lessPhysiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions
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  receptors that respond to testosterone - the hormone without which they will not grow.
• You are not as fastBiomarkers associated with low, moderate, and high vastus lateralis muscle hypertrophy following 12 weeks of resistance training, Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions new ribosomes. These are cell organelles that take amino acids and mRNA instructions make one protein. Factory to create the ribosomes in the cell is the nucleolus, and your business is a little behind on production volumes.

But this does not mean that you can not build muscle. The mechanism of muscle growth the same in all people. Just you have to spend more time and money for food and sportpit than those who won the genetic lottery and goes all so athletic.

How to exercise to gain muscle mass

When muscles contract, they experience mechanical stress fibersMechanotransduction in skeletal muscle. Receptors feel it and runMechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle molecular chain reactions, which ends in protein synthesis. He completes the muscles, increasing their volume.

Of course, the muscles are reduced at any job - for example, when you get up from a chair or run marathon. In the first case the voltage is too low for growth, while in the latter mainly involved in type I muscle fibers, which are reluctant to increase in volume. For a noticeable muscle growth you need to work faster fiber type IIHuman Skeletal Muscle Fiber Type Classifications (That and so you have a little). And in order to get them to do this, it is necessary to drag the iron.

How many times a week to engage

After a workout, protein productionResistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage increased by 24-48 hours. If you re-load the muscle before synthesis will fall to the previous values, part of your efforts will be gone.

So it takes two or three times a weekEffects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis and do not start a two day training session in a row.

Exercising more often, you will not only get the benefits for muscle growth, but also can overworkA comparison of central aspects of fatigue in submaximal and maximal voluntary contractions the central the nervous system. This will reduce your performance, and hence the incentives for muscle growth.

How many and what exercises to perform

On each workout is four to eight power exercises on different muscle groups. Be sure to include polyarticular movement, that is, those that involve multiple joints and muscle groups: squats, lunges, deadlifts, bench press, and standing, and others. They train the whole body, pumped coordination, ability to work with large weights and provide the necessary stimulus for muscle growth.

However, it is not necessary to build a workout only to such activity. So you run the risk of tireMechanisms of Fatigue and Recovery in Upper versus Lower Limbs in Men CNS and reduce performance. Dilute mentioned odnosustavnymi exercises: curls for biceps, triceps extensions, the information in the hands of the simulator "butterfly" (chest), and others.

We give a list of the best exercises for different pumping muscles. They were tested by electromyography (EMG), so that the "best" - this is not just words. To plan a workout, take one exercise for each muscle group. In the article about the legs, choose according to one embodiment to the front of the thigh, the back part and caviar.

In addition, perform one exercise for each workout strengthening of the press and spinal erectors. These muscles help you keep your balance, and perform all the movements without damage to the spine.

How many sets and reps to do

Do the exercises 3-5Relationship between exercise volume and muscle protein synthesis in a rat model of resistance exercise sets of 8-12 timesDifferential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Weight is selected so that the last repetition in the approach given with difficulty. Final approach can be made to the failure of muscle when you can no longer make a single fold.

How to eat to gain weight

To gain weight as a whole, need to eat more, but to grow it muscle - to monitor the amount of protein.

How many calories to consume

To start with, calculate your daily calories from formula-Mifflin Dzheora:

• For men: (5 + (10 × weight [kg]) + (6,25 × height [cm]) - (5 × Age [years])) × 1,55 (correction for exercise, 3 times a week).
• For women: ((10 × weight [kg]) + (6,25 × height [cm]) - (5 × Age [years]) - 161) × 1,55 (correction for exercise, 3 times a week).

Increase your calories by 15%. That's how much you will need to consume each day.

I must say that the increase of 15% does not necessarily help you To gain weight. It all depends on your metabolism. Eat as much from two weeks to a month, and in the absence of progress, increase the caloric content by another 15% (of the original rules). For the first month you get used to eat more, so we add the next batch of calories is not as difficult.

In one studyEffect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating increased the rate of calories by 40% (about 1000 kcal per day) for 8 weeks. As a result, most lean participants gained 4.84 kg and 2.87 kg in muscle mass. And that without training, but at the expense of increased energy intake and protein - it amounted to 25% of the daily requirement of nutrients.

However, this study only lasted a month and a half. It is unknown how this will affect the amount of protein to health in the long run. Too much volume it can hurtAdverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults kidneys and affect metabolism calcium. Although this provision is not fully provedEffects of Protein Intake on Renal Function and on the Development of Renal DiseaseIf you have problems with the kidneys, before sitting down on the high-protein diet, ask your doctor whether you can eat well.

How many calories should come from protein, fat and carbohydrates

For a set of muscle mass need allEvidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation macronutrients:

• The protein will be used as a building material and the signal for muscle growth.
• Carbohydrates help to develop the hormone insulin and insulin-like growth factor - 1, without which the muscles will not grow. And yet they will give you strength to train.
• Fats are necessary for the production of hormones, including testosterone.

Your daily diet shouldMacronutrient considerations for the sport of bodybuilding composed of 25% protein, 20% fat and 55% carbohydrate. When this protein should not exceed 2 grams per kilogram of body weight. If the result of the calculations you get more protein, add the remaining calories as carbohydrates.

Let's say your daily calorie - 2500 kcal (male 30 years of age weighing 70 kg). You add 15% (2500 × 0,15 + 2,500 = 2,875 kcal). To calculate BZHU, we must remember that 1 gram of protein or carbohydrate contains 4.1 calories and 1 g of fat - 9 calories.

Thus, in the example of the man hours necessary to consume 140 g of protein (70 kg × 2). At the same time 25% of their daily calories is 718 calories. In order not to exceed the rate of protein, we consider as follows: 718 - 574 kcal (140 g × 4,1 Kcal = 574 Kcal) = 144 Kcal. Adding this amount to carbohydrates. Now consider the rate of fat and carbohydrate: 64 g fat (2875 kcal × 0,2 = 575 kcal ÷ 9 kcal per 1 gram of fat) and 420 g of carbohydrates (2875 kcal × 0,55 = 1,581 Kcal + 144 Kcal remaining from protein ÷ 4,1 kcal).

If the shift is to the classic bilderskuyu food, get a pound of boiled breast, 100 grams of nuts and 2 kg of boiled buckwheat. Sounds awful.

While you certainly can diversify your diet a lot of other products rich protein, Fats and carbohydrates, and dial your calories without suffering from monotony. But still there will have a lot.

How many times a day to eat and when to do it

Share your rate by an equal amount - for example, for six meals. Each of them should be not less thanProtein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men 0.25 g of protein per 1 kg body weight.

Optionally, use the dose of protein immediately after your workout. You can do it for 1,5-2 hours before she quietly work out 1-2 hours to get to the house and eat again. In this case, the anabolic response would be not less thanEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained menThan when taking supplements directly into the locker room.

If you shudder at the thought of such a quantity of food, you do not like to cook and do not want to eat so much, welcome to the world sportpita.

What supplements you can buy

powder protein

This concentrated protein from animal or plant foods: milk, eggs, beans. Try whey protein (Whey) - it has been well studiedEffect of protein / essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein, Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men, The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine, Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise, Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men and found to be effective for muscle building.

The concentrate is cheaper, but not suitable for people with allergy to lactose. If you have such problems, buy isolate. For the most wasteful hydrolyzate there - it is quickly absorbedHuman insulinotropic response to oral ingestion of native and hydrolysed whey protein and increases the level of insulin, which is useful for muscle growth, but it is necessary in this case more than all the rest.

Also buy caseinSlow and fast dietary proteins differently modulate postprandial protein accretion - slowly digestible protein for the reception before going to bed. 30-40 g caseinThe Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update increase muscle protein synthesis at night. So that you will strongly grow muscle while sleep.

For vegetarians there are also many different types of protein, derived from vegetable sources, soy, pea, rice.

Gainer

Gainer - is a drink with a mixture of protein and carbohydrates. it increasesMinimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men muscle protein synthesis as effectively as the protein without carbohydrate.

Not reallyIs carbohydrate needed to further stimulate muscle protein synthesis / hypertrophy following resistance exercise? evidence that the combination of "carbohydrates + protein" raises protein synthesis more than just protein. However, in people with a lean physique during a workout burnsAssociation of dominant somatotype of men with body structure, function during exercise, and nutritional assessment more carbohydrates than others, so this supplement may be helpful.

Gainer will help you get into the daily norm of carbohydrates without a bucket buckwheat.

creatine monohydrate

Creatine - a substance that is involved in energy metabolism in the muscle cells. The more his muscles, the longer you will be able to work and raise more weight, and therefore the muscles will growEffects of oral creatine supplementation on muscular strength and body composition, Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training, Effects of oral creatine and resistance training on myosin heavy chain expression, Long-term creatine intake is beneficial to muscle performance during resistance training, Effects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players faster. This additive is safe and well-studiedInternational Society of Sports Nutrition position stand: creatine supplementation and exercise for liver and kidney.

There are two waysMuscle creatine loading in men Admission creatine:

• Loading. Take 20 grams per day for six days: 5 g four times a day, one of them - immediately after training. Subsequently eat 2-3 g per day for maintenance level of creatine.
• Gradual acceptance. Take 3 g per day onceThe effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength after training for a month.

Beta-alanine

Beta-alanine - a beta-amino acid that helps to longerBeta-alanine and the hormonal response to exercise. work without acidification of muscles and increaseEffects of β-alanine supplementation on exercise performance: a meta-analysis levels of anabolic hormones after training. Together with creatine it contributesEffect of creatine and beta-alanine supplementation on performance and endocrine responses in strength / power athletes increasing lean body mass.

Take 36 g of beta-alanine per day for 4-6 weeks.