Without food, resistance training can result in muscle catabolism (breakdown). However research does point to the fact that muscle hypertrophy (growth) requires a positive balance of muscle protein and amino acids. Some believe that more protein may be beneficial if more intense training is carried out – but this is a controversial point and many bodybuilders often consume too much protein. ![]() The average person will gain fat alongside muscle – this can often only be monitored by measuring body fat percentage against weight. Only the genetically superior will gain pure muscle mass without any fat (and often this can occur with weight training beginners – called "beginner gains"). The kind of weight that is gained depends on: Weight gain comes from three sources fat, muscle, or water. Supplements can play a role – but the basis of weight gain is nutrition – not pills and potions. Some writers refer to you as a hardgainer – you do the same exercises and eat the same as your friend. You are not alone! Read on for some good places to get help. For some people this could be 5000+ Calories per day.Īs you gain weight, you will need to re-calculate your calorie needs as a high weight means more calories are burned every day! If you have trouble putting on weight you will need to eat a LOT of food. If you are not gaining, then you will need to boost your food intake until you see gains. Gaining weight requires a calorie excess.ĭepending on your current metabolic rate, activity levels (and other factors including hormones), this amount will vary from person to person.īegin with this amount and monitor your weight week-by-week. Read Mark Rippetoe’s Starting Strength or look at the StrongLifts 5×5 program. ![]() Do them once a week in a split routine like this:įurther: Take a look at the downloadable program Old School New Body.
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