It is now reliably known that the process of anabolism is the reverse side of catabolism. Otherwise, without preliminary destruction, the process of restoration or compensation, as well as the process of supercompensation, is not possible. The more muscle tissue that can be destroyed during a workout, the more powerful the return will be in the form of muscles built by the body. Unfortunately, only beginners have an excellent prospect of rapid, and relatively problem-free, initial progress in muscle volume. Over time, the rate of muscle tissue growth slows down and very often stops.
What’s the main secret?
The second reason directly leads to biochemical and structural transformations in the muscle cell. We will look at it as deeply as possible in this article.
There are two ways to muscle hypertrophy and hyperplasia – this is 1) saturate the cell with energy and 2) increase their number. Quality and quantity. One doesn’t work without the other.
Basically, many natural lovers (i.e. those who do not take synthetic drugs) somehow manage to increase the concentration of energy in the cell. This process goes quite quickly. But the possibilities of filling a cell with energy have their limits. If you do not create new contractile muscle structures, then the growth of muscle volume will stop. Further, to some extent, the strength mechanism of training may be realized, aimed at increasing strength characteristics and training performance. This is what usually happens for the vast majority of bodysports enthusiasts.
The first few weeks of training for a beginner, the muscles hypertrophy and hyperplasia quite quickly. For this, in principle, no special schemes or recommendations are needed. You can be content with the most common conclusion – “take more, throw further.” The cell biochemistry and central nervous system of a beginner will be on edge for at least the first 10-15 weeks. During this time, working weights and muscles grow, the latter may constantly hurt, but at the same time you want to jump to the ceiling with joy. Then, as we have already said, a “plateau” begins not only from the central nervous system, but also from the filling of the muscle with energy. Further, it is no longer possible to “cut” properly into the central nervous system; the muscles are almost not destroyed, which means they do not increase. During this time, the body filled the muscles “to capacity” with energy phosphates, creatine and ATP. So that strength is no longer progressing, which means that after another 3-5 weeks our virtual beginner stands with one foot on the “plateau” of muscle volumes, and the other on the “plateau” of strength capabilities. Such a firm establishment of figurative “pillars” of faith in the miracle of bodybuilding is over. Next, emptiness…
You can, of course, make a few more attempts to go to the gym, eat protein, absorb creatine with glutamine , but, unfortunately, for the majority, nothing comes of it. Strength and volume are not growing. We can, of course, add more intensification, but this path will only speed up our newcomer’s entry into the realm of overtraining, physical and mental injuries.
If a given three- to four-month-old athlete does not “hit” the central nervous system with renewed force and does not tear enough muscle tissue during a set, there will never be any results.
Don’t worry if this sad story is about you. Know that there are so many people like you in Russia, the CIS and the world… Rather, there are at least 99.999…%.
Many have become so angry with the barbell and with themselves that their soul never wants to be close to bodybuilding again. I don’t know how things are “overseas”, but among us, the Slavs, only these remaining 0,…% continue to go to the gym. The rest either drink “bitter” or stare blankly at the “box”, and so on for the rest of their lives. It’s horrible. Fortunately, recently, the Russian authorities have seriously taken up the improvement of the Slavic nation.
But not everything is as bad as it seems. It is necessary to “make children” correctly (with emphasis on the word – correctly), i.e. build your muscles. If you always keep your head in a kind of “condom” of useless schemes and techniques, then obviously your muscles will not “get pregnant” with new myofibrils.
To fill your muscle “tanks” with fuel, it is enough to load them “to the top” with such natural (not artificial) substances as creatine, creatine phosphate and ATP. Creatine is perfectly produced by our body in the required quantity, and does not require additional replenishment with synthetics (this concept includes everything that is not natural) to give muscle growth. Under the influence of power load, creatine has the ability to be phospholated to creatine phosphate. This is followed by a biochemical reaction: creatine phosphate + ADP = creatine + ATP.
ATP moves your muscles like a motor moves a wheel. The more of this biovinaigrette in the muscle, the stronger and more efficient you are. But a cell swollen from this “vinaigrette” cannot give you endless pleasure from its size, because… in reality they are very, very humble. It is necessary to increase the number of cells, symplasts, and then everything that is attached to the cytoplasm.
How to increase the number of simplasts?
Little has been written about this. This process includes, simultaneously, both hypertrophy and hyperplasia. Have you ever solved equations with two unknowns? Now, please, try it. The first unknown is hypertrophy, the second is hyperplasia.
In order to compensate and overcompensate for destroyed tissue, time and nutritional resources are needed. But they are only secondary in relation to the process of destruction itself. You can eat a huge amount of the highest quality food, supplementing your diet with kilograms of protein and other expensive substrate, while sleeping even the whole day, you still won’t see the result, because. The body has no incentive to build your muscles. He simply doesn’t need this excessive anabolism. A push or initial preliminary destruction is needed. What structural components need to be destroyed?
The muscles contain two of the most important culprits in the movement of our muscles – these are two structurally independent proteins – actin and myosin. Without their progressive contacts, muscle function is impossible. The actino-myosin complex is our main target, which we must first destroy every time if we want to end up with more muscle. The more we carry out this kind of destruction, the more our body will have to recreate such complexes that make up myofibrils, and finally symplasts. This dependence is directly proportional. Here, too, the scheme for the construction of muscle tissue is directly proportional:
- actin + myosin
- actin-myosin complex
- myofibrils
- symplasts
- muscle group
- divisions of muscle groups.
If you put this logical chain into recovery work, you will get a hypertrophied and hyperplastic muscle division. How to do this in practice?
As we said earlier, for an unprepared beginner, his protein complexes of actin and myosin literally tear before his eyes. The result of such large-scale impulses is sometimes unbearable muscle pain after training. A newcomer with 3-4 months of experience can no longer be content with the heroic principle of “take more – throw further”, by which he lived all this time.
You can switch to the principle promoted by McRobert, who, in his writings, explained it, one way or another. Its essence is “the slower and smaller the better.” Without going into details of all its subtleties, he could be depicted as a child slowly and monotonously picking up a toy pyramid with small circles. The smaller the circle, the better (according to McRobert). Literally, in the language of bodysports, the minimum possible addition must be added to the barbell, to the old working weight, with a fixed number of exercises, repetitions, sets, inter-set and inter-training rest.
That’s basically it. The only thing that can be added to the exceptions is the additional principle of load cycling, which he recommends when stopping results. So, month after month, year after year, his virtual athlete would become more and more powerful. Everything would be fine, but there is one huge feature – this method does not work for a long time for the masses! It’s really good in terms of safety, minimizing injuries, reducing the risk of overtraining, and, in general, promoting mass visits to the gym. His method has not proven long-term effectiveness over the last ten years, both in America, Europe, Russia… everywhere.
A logical question arises – why? I studied the answer in detail and explained it in one of my articles: “Why don’t my muscles grow? Or adaptation processes of the central nervous system and muscle growth factor.” You can find it on my website: www.bodyclub.narod.ru.
The next method is closer to our topic of discussion, because Although it is indirect, it nevertheless concerns the mechanism of destruction of contractile structures. This method became widespread thanks to Mike Mentzer . Although he was wrong in some features of this training, he was right in two main things: for the supercompensation effect to occur, 1) it is necessary to first properly tear the muscle microstructures, and then 2) give a sufficiently long time for their growth.
A few years ago this technology was revolutionary because… Weider categorically recommended frequent and long-term training, which, naturally, did not fit into the “understanding” of the correctness of the training postulates, because Mentzer began to “scream” everywhere about cutting back on everything possible. Mentzer advocated reducing the duration of training, which entailed huge changes in the design of training.
Vader’s instructions were aimed at performing a colossal number of exercises and sets in one workout. In general, the number of sets reached 20, or even 30! This turned out to be a decent amount of time that the athlete had to devote to “hugging” the barbell once a day, and often twice a day. The average time that an athlete had to exercise could reach two or even three hours, and this was twice a day. Now it becomes clear why this kind of poor guy had to eat and drink everything that could give him additional energy and strength, otherwise after a couple of months of such murderous self-abuse, this athlete would have hated everything and everyone around him, which, by the way, is often and it happened, but, for reasons that are understandable to us, Vader’s empire tried to diligently keep all these facts secret.
Under such imperial pressure, various kinds of energy cocktails were later developed, with various modifications: carbohydrate, creatine, protein, etc. The chemical institute of this empire worked to its fullest, inventing more and more new tricks for the unintelligent man in the street who wanted to keep up with the steroid-insulin “Olympic” “monsters of Vader’s podiums, who also devour growth hormones, aggressively advertising all these vile synthetic products. It’s sad that all these powders eventually migrated to the post-Soviet space, poisoning not only the bodies, but, most importantly, the minds and hearts of our guys. So Mike, who was once in the ranks of this empire, rebelled against his ideological dad, forcing many to wash away a little figurative dirt from their minds and think about the actual state of affairs in the construction of their bodies.
What exactly did Mentzer propose? His ideological principle was: “the more intense and shorter, the better.” This postulate radically transformed the then prevailing world order about training. Now you could enjoy just 10-15 minutes of training, which needed to be filled with hard intensity. It is clear that the comfort of the super-shortened workout has attracted many people, because the duration of a regular workout has been reduced by 10, or even 20 times! Vader’s multi-frequent training, which nurtured Arnold and other American imperial monsters, with a frequency of up to 9 workouts per week, was replaced by an almost relaxed state, with one or two workouts. This training really worked – those athletes who had been under the pressure of multi-frequent and super-long training for a long time, after a month of preliminary rest, made amazing progress in both volume and strength.
This genius of thought then thought that his miracle consisted in providing the athlete’s exhausted body with sufficient rest time to restore strength and further growth. In this one argument he was definitely right.
But there is another, much more important argument, which he had no idea about – during a long period of rest, the division of muscles that have been resting for such a long time enters the stage of lost compensation, in which the muscles, day after day, lose previously accumulated energy phosphates. The loss of creatine phosphate concentration 4-7 days after training, however, does not negatively affect the density of contractile structures. Being in a phase of further loss of energy, muscle groups do not yet lose their volume for at least another two to three, or even four weeks. This knowledge was not known to Mike at the time. But, without even knowing it, he insistently recommended working the same muscle group to failure, no more than once every two weeks. Over two weeks, the muscle lost up to 50-70% of its energy phosphates earned during the compensation phase. The ATP level was not much higher than the previous workout, but the next set did its job to failure – it also tore and destroyed.
Unfortunately, this super training for Mike did not work for long. In his works, he indicates the maximum duration of its performance – 1 year. He believed that during these 12 months, any person, even a beginner, can realize their full genetic potential. He was, of course, wrong. A person will never be able to realize it to the fullest extent, especially in just one year of training.
If, according to Mentzer, the same muscle group is subjected to load twice a month, then in a year it will be possible to work it only 24 times. It’s impossible to build a lot of muscle in 24 workouts, no matter how you look at it. Yes, Mike, without even realizing it, contributed to the main thing – the actin-myosin complex is most likely susceptible to microtrauma when in the zone of its translational movement the concentration of creatine phosphate, and, as a consequence, ATP, is maximally reduced.
Apparently, the state of the muscle “plateau” in Mike’s wards occurred much earlier than the end of the year. In addition, it is obvious that the effect of such rare physical activity occurred to a greater extent in fairly advanced athletes who, over the course of a number of years, have been massively training their same type of muscles 2-3 times a week. Now a specific muscle was trained 0.5 times a week, and in only 1-2 approaches, which could not but give some head start in creating microtraumas of muscle tissue.
Given the past baseline of energy training, these athletes had phosphate concentrations in their muscles that skyrocketed. Now, such infrequent training has reduced their concentration to a minimum. But muscle volumes remained intact. A sharp drop in the concentration of energy phosphates put their muscles in a state of shock. Such athletes still had the habit of working with heavy weights, and their muscles remained, but they clearly did not have enough energy for this enormous amount of muscle. As a result, the ATP-depleted actinomyosin complex broke under hundreds of kilograms like a straw. It is characteristic that the difference between the previous and current phosphate concentrations decreased with each new week, gradually reducing the shock state on the actin and myosin proteins. With each new workout, the number of microtraumas became less and less, respectively, reducing the other side of the coin – the restoration of damaged tissue and the growth of new muscles. So, month after month, these athletes, who were already giants at that time, were able to increase their volumes by another 10-15%. According to Mentzer, this process lasted up to 1 year, but, most likely, the increase in mass was not linear throughout this period. Obviously, at the very beginning it was more intense, and with each month it went to a minimum.
If we look at this phenomenon more deeply, several important features will immediately catch our eye:
If Mike were to apply this method more to those who 1) did not have mountains of muscles, 2) these amateurs had not previously spent half their lives in the gym, and 3) phosphorylation of muscle tissue had not even reached half its limit, then the effect of his training would have been much more modest. Of course, it would be, but not so pronounced and lasting.
This leads to a simple and clear conclusion: Mike Mentzer’s “Supertraining” method was more suitable then, and now, for high-level athletes whose training was previously characterized by the creation of a high concentration of energy phosphates. Here you can additionally add the factor of training frequency. For those for whom these three conditions are very pronounced, then for them such a simple Mentzer technology would give maximum results.
Beginners can gain muscle from this technology for some time, until during the first time they gain a certain amount of energy phosphates, which will be enough to withstand failure sets. Then, even Mentzer’s super training will not be able to tear their muscles, nor will it be able to increase phospholation.
Average enthusiasts will build up mass until the difference between the initial and actual phosphate concentrations shocks their muscles. Further, their fate will be the same as that of beginners and advanced ones.
The only difference from all these “weight” groups is this: for beginners, this method will give less pleasure from hypertrophy than for higher-level athletes. This principle also applies in terms of the duration of this “sweet” period of muscle return. Apparently, for the most advanced world-class athletes with decades of training experience, “Olympic” volumes, and thousands of hours of flying around the gym, this period may last about 9-12 months, with a return of 10-15% additional muscle volume. For middle peasants, most likely, this period will be halved in all respects: 5-6 months in time, and 5-7% in volume.
With beginners, it can end twice as fast, i.e. in 2-4 months. Determining the amount of meat gained during these first shocking months does not require guesswork, because… It is known that at the first stage of training for a beginner it does not matter much what schemes and methods should be recruited, because any and the simplest training schemes will shock his virgin muscles and central nervous system. Any functionally healthy beginner can actually build up a few initial kilos of muscle, using any method, be it the giants of the body of thought Mentzer, McRobert, and even Schwarzenegger . During this period, even your one-year-old gym friend can quite confidently stand on a par with these gurus in terms of the effectiveness of the training pushed to you by your acquaintance.
Set duration.
- C6H12O6 + 2H3PO4 + 2ADP = 2C3H6O3 + 2ATP + 2H2O,
- where C6H12O6 is a glucose molecule,
- 2H3PO4 is two molecules of orthophosphoric acid,
- 2ADP is two molecules of adenesine diphosphate,
- 2C3H6O3 is two molecules of lactic acid,
- 2ATP – two molecules of adenesine triphosphate,
- 2H2O – two molecules of water.
Remember: the feeling of swelling of your muscles does not mean that they will grow later; rather, on the contrary, they are then doomed to “failure.” It is clear that we are talking about natural athletes here, because… For steroid athletes, the “pump” effect is vital.
Number of sets.
Inter-training rest.
Further, every day the concentration of compensated matter, in the form of creatine and creatine phosphate, will decrease. This means that it is worth re-stressing the muscles in order to destroy the contractile proteins in them, if enough time has passed since the phase of loss of previously received compensation began. Typically, for intermediate hobbyists, the loss of compensation phase begins after 6-8 days. But, it would be more effective to double this time period of rest to 12-16 days. If you triple it, i.e. If you rest for 18-24 days, then the concentration of energy can be further reduced. A longer rest can be fraught with the beginning of the process of atrophy of the contractile muscle structures for which we train. Although there is evidence in the literature about the onset of atrophy after 30 or even 40 days of inactivity, it is still not worth the risk. The most optimal regime of inter-training rest between training the same muscles should be considered a period from 12 to 20 days. True, for small muscle groups this period can be slightly shortened, but by no more than 2-4 days, and for large muscle groups it can be increased by the same 2-4 days.
As we have established, the maximum allowable duration of a set should be no more than 20 seconds. If you perform the exercise for all these 20 seconds, even if you bring it to failure during the final repetition, you still will not achieve the necessary destruction of the contractile protein. The fact is that by the twentieth second the level of ATP concentration near the actin-myosin complex had long ago, more specifically about 10 seconds, begun to decline. The Lohmann reaction can reproduce ATP not linearly, but in an increasing and then decreasing manner. This means that the extreme of ATP production is observed approximately 8-12 seconds after the start of the exercise. The end of the twentieth second heralds the end of this reaction. Therefore, to achieve our goal, the maximum intensity of the exercise must be symmetrical to the process of ATP production. Conditional failure of the exercise must be achieved by 8-12 seconds, not earlier and not later.
Super negative phase.
When will this latest negative move work best? Firstly, when the Lohmann reaction no longer produces as much ATP, i.e. went into decline. Secondly, when ATP reserves are almost depleted. Knowing these two important postulates, you can easily determine the entire schematic of positive-negative movements.
Number of repetitions.
Duration of the supernegative phase.
Number of required exercises.
If you look at your body, you will notice only a few major muscle groups. Let’s list them:
pectoral muscles, Now let’s turn our attention to the most effective exercises for these main muscle groups.
Base or isolation.
Selection of exercises.
biceps rows (barbells or dumbbells), These exercises are enough to destroy 99% of all skeletal muscle in your body. You can, of course, add a few more exercises to this list, but they will only unsuccessfully duplicate some exercise from this “gold”.
Construction of the training process.
It is advisable, for practicality, to focus on an interval measured in weeks. You can choose four possible microcycles by duration: 1) 2 weeks, 2) 2.5 weeks, 3) 3 weeks, 4) 3.5 weeks. It’s up to you to decide, because… all these options satisfy the main condition.
For clarity, let’s choose a microcycle of 3 weeks. Three weeks consist of 21 days. During these 21 days you can sequentially insert all the exercises you have chosen. If you can train on weekdays, then your training days can only be 15 days. You can train every day, performing one exercise, then use 10 days, leave 5 for rest. If you decide to do 2 exercises per workout, you will have more time to rest. It is advisable not to include more than three exercises in one workout, because this will take a long time, and the workout, in order to avoid a negative impact on the existing protein mass in your body, should last no more than 45-60 minutes. Preferably less than 40 minutes. The most optimal choice should be considered to be 1-2 exercises performed in one workout. If you stop at 2 exercises, then in three weeks of the microcycle you will visit the gym only 5 times. This means that in the first and second weeks of the microcycle you will train twice a week, and the third – once.
These workouts can be arranged like this:
CT – Bench press + abdominal muscles.
mon – lat pulldown + deltoids.
CT – Hyperextension + triceps.
VT – Biceps + forearms.
This kind of regime can give you an excellent opportunity to restore strength and energy, as well as build the desired volumes. All these ten exercises can be arranged in any sequence, with the only condition that the sequence you choose does not change during the subsequent three-week microcycles.
Warm up. It is mandatory to conduct a general aerobic warm-up, warm-up and preparatory sets before the main workout.
General aerobic warm-up should last at least 10 minutes, because… this minimum time is enough to warm up all functional structures of the body for further anaerobic strength training. In 10 minutes you can simply jog or fartlek style. The speed of running or other fitness movements should be at 70-85% of maximum (aerobic). It is advisable not to immediately turn on the heat, but immediately turn on the “5th” aerobic speed. The speed or intensity of the aerobics you choose for warming up must be increased gradually.
Before the main set, it is necessary to prepare the muscles being trained for loading with lighter weights. Conventionally, strength warm-up can be divided into two stages: warm-up and preparatory sets. The purpose of warm-up sets is to maximally warm up the muscles and ligaments that you will be loading today. Prep sets are designed to prepare your muscle tissue, ligaments, joints and nerves that you will mercilessly bomb during the main set.
For a warm-up set, weights with a load of no more than 25% of your maximum are suitable, because combining more weight with more repetitions can trigger the glycolytic reaction, producing a byproduct called lactic acid. Typically the weight should be within 20-25% of the main worker. The number of repetitions should be enough to noticeably warm up the muscles. As a rule, 1-2 warm-up sets with a 1-2 minute rest interval are enough, but if you were unable to properly warm up the working muscles, their number can be increased to 3-4, but no more.
There should be as many preparatory sets as possible so that you can approach the main set more smoothly. There are two basic rules here. First, the more weight you use, the longer it will take to prepare. Secondly, the more “basic” the exercise, the more desirable it is to adapt to it better.
In practice, the situation is as follows. For example, for a bench press or squat with a weight of 100 kg, you could do 1 warm-up set with a weight of 25 kg. Then, after 1-2 minutes, you can do 3 preparatory sets, with the following progression: 50 kg * 3 repetitions, 75 kg * 2 repetitions, 90 kg * 2 repetitions.
If the working weight for the bench press and squats is even greater, for example, 200 kilograms, then the number of warm-up sets can be increased by 100%, and preparatory sets by 50%. This progression might look something like this: 30 kg (15-17%) * 20-30.50 kg (25%) * 15-20.80 kg (40%) * 3, 120 kg (60%) * 3. 150 kg (75%) * 2, 170 kg (85%) * 2, 190 kg (95%) * 1.
If the working weight is less than your own weight, then you can freely get by with one warm-up and two or three preparatory sets.
The number of repetitions in the preparatory sets should not be large, because… you can freely start the mechanism of ATP production due to glucose, saturating the muscles with lactic acid. This is one side of the coin, and the other is that you can use up a decent amount of ATP even before the main (“destructive”) set. The most acceptable number of repetitions can be considered to be within the range of 1-4. The closer to the main set, the fewer repetitions should be. The rest between preparatory sets should not be too short or long. If you use a short rest between sets, for example shorter than 30-45 seconds, then in this way you can intensively deplete ATP resources, and, even worse, acidify the muscles with lactic acid. Too much rest can locally cool your body and muscles. The optimal interset rest time for preparatory sets is between 90-150 seconds. The lower limit is suitable for small (forearms, biceps…) muscle groups, the upper – for large (buttocks, quadriceps…), and for medium (pectorals, lats…) – something in between, i.e. about 120 seconds.
Before the main working set, it is advisable to rest longer in order to 1) psychologically tune in to the set, 2) remove, if possible, all by-products of breakdown, 3) restore the level of energy phosphates to the upper limit. You can choose this time yourself. Typically, it is twice as long as the interset rest during preparatory sets.
To summarize, the total time to complete one exercise will be about 15-16 minutes. For clarity, I will give some arithmetic. OVU = RS + PS + OS, where OVU is the total time for one exercise, RS is the time spent on warm-up sets, PS is the time spent on preparatory sets, OS is the time spent performing the main set.
If you have two warm-up sets, then you will spend about 5 minutes on them, i.e. 40 seconds for the warm-up set itself and 100-120 seconds for rest, multiplied by two (RS = [40 + 110] * 2 = 300 seconds).
Three prep sets may take about 6 minutes. To complete a set, with an average number of repetitions equal to two, it will take about 6 seconds (2 repetitions * 3 seconds = 6 s). If you choose an interset rest of 2 minutes, 6 minutes will be spent on three sets. In this case, the time to complete the exercise itself can be neglected, so PS = 6 minutes, or a little more (6 minutes 18 s).
The rest between sets before the main set will take 4 minutes. We will spend 20 seconds on the main set.
If you use fewer warm-up and preparatory sets, you will spend about 10-13 minutes at a minimum. For an exercise with an increased number of warm-up and preparatory sets, the total time for the exercise will be between 19-22 minutes.
This means that even if you use two multi-joint (basic) exercises, you will spend no more than 40-45 minutes on training, which is great!
Usually, all the time spent in the gym fits into 1 hour: 40-45 minutes of basic (strength) training + 10 minutes of aerobic warm-up + 5-10 minutes of stretching (at the end of the workout).
Progression of working scales.
How to regulate the increase in working weight? There are no strict rules or quantitative dependencies here. The qualitative characteristic that modulates the progression is the forced submission to the law of gravity in order to ensure reaching the maximum voltage (conditionally failure) by the tenth second, when using positive and negative phases. If you do not reach the conditional limit (I strongly do not recommend deliberately going to complete “failure”) at the 10th second, then the process of destruction during the last ten-second negative superphase will be “blurred”.
The choice of a new worker, or more specifically, the increase in weight on the barbell, is rather a concept related closer to our intuition and feelings than to cold calculation. No one will teach you this process, because it is purely individual and personal. If you cannot feel it right away, then try a more modest weight gain. So, after 2-3 workouts, you will most likely begin to feel better this thin “thread” of your contractile proteins, which are destined by fate for merciless tearing.
Further, I will not point out dietary rules, sleep and rest hygiene. This is the topic of separate monographs. Based on extensive practice, detailed observations and a deep scientific approach, I can focus your attention on your own body. The better you listen to him, please him, and not force him, the, in the end, you will get greater returns.
Regarding nutrition and the use of additional synthetics, such as protein , glutamine, creatine and other things, I will say unequivocally – to build muscle mass, it does not need either “yin” or “yang”; on the contrary, all synthetic garbage is harmful, because takes a lot of strength and energy from the body to neutralize and eliminate it. The use of synthetic creatine is categorically unacceptable if your goal is a long-term increase in muscle volume.
You should eat 1) when you want, 2) as much as you want, and 3) what you want. Fulfill these three conditions and you will be huge, and, most importantly, healthy. It is clear that devouring McDonald’s products or other packaged refined branded garbage will not give you any calories or amino acids . Your goal is healthy eating. It is impossible to say more specifically.
Sleep as much as you need. Oversupply is also harmful. Go to bed as early as possible. Follow two basic rules: 1) get up when you wake up on your own, and not from the ringing of the alarm clock, 2) go to bed at the same time every day, without allowing yourself the luxury of being “fooled” by the computer, TV or guests, even on weekends .
Rest as much as you like. If you are on your feet all day, then the rest of the day, try to maintain a sitting-lying manner. Put less stress on your heart and muscles with additional aerobics in the form of football or karate. If there is no urine, then it is better for you to stand on the gate or shout “k-i-ya” while on your knees.
With your consciousness, lead a healthy lifestyle, communicate, laugh, walk, do what you like, and your subconscious will take care of your supercompensation phase, which you are so looking forward to.
I hope that my efforts to tell you the principles, diagrams and methods of the processes of catabolism and anabolism of the contractile structures of the muscle cell have reached your mind and heart.
For the process of understanding what you just delved into, many athletes of the past would have made great sacrifices, but today you get them without visible effort. Appreciate all the titanic work that your elders have done to get together in bodybuilding.
In conclusion, it is still worth opening your eyes to another understanding of bodybuilding – of course, all of the above is 100% true, but the process of destruction and restoration of contractile proteins does not work without…
Perhaps you guessed it yourself, yes, without a measured “impact” on the central nervous system, everything discussed above is only half the battle.
