Have you panicked with the debilitating picture of your muscles a few weeks before you set sail and set out to build a body capable of matching?
Well, there is good and bad news.
- The bad: A recently updated report from the University of Washington finds that it takes two years of systematic training to build a man under the age of 40 with a muscular system of claims (starting from scratch). However, the first 3 to 6 months are the most effective, with the muscles being visibly developed. Conclusion of the study? As soon as you catch the end of summer.
- The good news: Follow the scientific tips below and you will start to see a serious difference before wearing a swimsuit.
The numbers speak
That’s exactly what McMaster University in Canada reports:
The average man who trains 4 times a week for 10-12 consecutive weeks can gain about 3 pounds of lean muscle mass.
The study also found that 8-10 repetitions of 5 sets in a four-day routine per week was the most effective method of hypertrophy.
But how many pounds do you have to “play”? Most training protocols support the use of lighter weights when exercising for strength and endurance, and a study by Canadian scientists confirms this:
“In the awakening phase of an untrained body, the muscles develop at a faster rate when you train with resistance at 30% of the maximum repetition.”
Another study published in the journal Physiological Reports advocates for the above finding, but points to the need for a gradual increase in the percentage as the weeks go by. “The decision to lift heavier weights within 70-80% of the maximum number of repetitions with fewer repetitions plays an important role in the production of growth hormone (GH), which is necessary for further muscle growth and endurance,” he says. the article.
Eat and eat more
The harder you hit the gym, the more calories you burn. That’s your goal, according to McMaster University experts: “You need the right type of calories, divided in the right proportion between fats, carbohydrates and proteins.” Not sure how to easily edit this ratio? The advice given by scientists is very informative:
- Protein is something you can’t ignore, as it is a building block of muscle, but it is also the only macronutrient that cannot be stored as a reserve in the body (unlike fat and carbohydrates). Protein is stored as a temporary source in the blood, which dries after 3 to 4 hours, unless it is fed back. So you really need it. The general rule for intensive weight trainers is to talk about 1 to a maximum of 2 g. protein per kilogram of body weight (depending on metabolic rate, goals and type of training).
- Carbohydrates are also your main fuel. If you want muscle growth through regular exercise, your carbohydrate stores need to be constantly full to work out harder and more intensely. Just make sure most of your meals contain slow-burning carbs (low glycemic index).
- Fat achieves many good things when you train: it suppresses inflammation, increases the levels of anabolic hormones, gives better “swelling” to the muscle. However, the fats you eat from meals should not be saturated or trans, but polyunsaturated and monounsaturated – the so-called “good” fats.
From today you get a “job” in bars and in the kitchen. In a month you manage to make a body for the beach. And in three months? Body!
This article was originally published on: https://gr.askmen.com/