How do I become more muscular?
TrainingThere are three types of strength training: the strengthening of muscles, the growing of muscles and a better endurance of the muscles (Bodybuilding, 2015). A focus is placed here on the muscles getting bigger. However, you also get stronger as the muscles get bigger. A good training schedule meets a few characteristics: exercises, sets, reps and rest between sets.
ExercisesThe exercises you have to do are compounds and isolations. Compounds are exercises in which multiple muscle groups are used simultaneously. An example of this is bench press. The chest muscles and triceps are used for this. In a training schedule you must at least have the big three: bench presses, squats and deadlifts. These are the exercises to become stronger and to get bigger muscles. In addition to the compounds, isolations are also important. Isolations are seen as the finishers. They are exercises that only focus on one muscle group and not on several. An example is the bicep curl where the focus is purely on the bicep.
SetsEach exercise must have the correct amount of sets. A set is how often an exercise is performed. Suppose someone does 3 sets of squats and each set consists of 10 squats. Then the person does the following: 10 squats, rest, 10 squats, rest, 10 squats. Of course you need the right amount of sets per exercise to really gain mass (Livestrong, 2015). Between 2 and 5 sets is the most ideal to become more muscular. This is because the intensity is not too high, because then the focus is on getting stronger. But the intensity should not be too low either, because then the focus will be on the endurance of the muscle (Aworkout routine, etc.).
RepsEach set consists of reps. These are the number of rehearsals that a person does. So, 10 squats are 10 reps. The correct number of reps is important. Between 5 and 15 reps is ideal for some, but others speculate about 6 to 12 reps. However, what can never be wrong is 8-10 reps per set. Here the intensity is neither too high nor too low.
Rest between setsThe amount of rest between sets is also important. If there is too much rest, the focus is on getting stronger. Too little rest and the focus is on the condition of the muscle. The optimum amount of rest is 1 to 2 minutes (Bodybuilding, 2015).
DietIn addition to training, the diet is a crucial factor to remember. You have to get the right amount of calories, subdivided into the right amounts of macronutrients. Macronutrients are proteins, carbohydrates and fats. How many kilocalories a person needs can be calculated with the Bodybuilding.com calculator. It is a very handy calculator. The calculation is based on your gender, age, height, weight and lifestyle. Here we take as an example a person of 80 kg who needs 2800 kilocalories per day.
Why a person needs his daily needed calories, and has to exceed them, is because the person has to arrive to get bigger and stronger. Muscles also weigh. Of course, the number of calories can be achieved by eating bags of chips or chocolate, but then the following comes: not enough protein, carbohydrates or fats are consumed. Calories must therefore be subdivided into the correct ratio of proteins, carbohydrates and fats.
Egg whitesProteins are the most important building blocks for muscle recovery. The muscles cannot develop without proteins. The amount of protein the body needs is around 2 grams per kilogram of body weight (Fit, 2013). This means: if you weigh 80 kilograms, you have to eat at least 160 grams of protein. 1 gram of protein equals 4 calories, so the number of calories of 160 grams of protein is 640.
FatsIn addition to proteins, the number of grams of fats must also be carefully considered. Fat is usually seen as the culprit because it is thought to be very inciting. The only 'disadvantage' of fats in the area of getting fat is that 1 gram of fat equals 8 kilocalories. The calories can therefore quickly run high. But for muscles to grow, this is necessary. The goal is to consume 0.8 - 1 gram of fat per kilogram of body weight. A person weighing 80 kilos must therefore receive 64 - 80 grams of fat per day in the body. The number of calories is, assuming 80 grams of fat, 640 calories.
CarbohydratesThere is no goal for the number of carbohydrates, because you have to fill in the rest of the required calories. Here is 1 gram of carbohydrates, just like with proteins, also 4 calories. The person weighing 80 kg needed 2800 calories, 640 calories of protein and 640 of fats were removed from it. Then that person still needs: 1520 calories. This number can be divided by 4, then you have the number of grams of carbohydrates that can still be consumed. In this case, that is 380 grams of carbohydrates.
PeaceAccording to Bodybuilding (2017), at least 48 to 72 hours should be rested between training the same muscle groups. So, no more abs every day. However, a different muscle group can be used every day. However, this also has a maximum, because the best results are achieved with training 3 or 4 times a week (Aworkout routine, etc.). Rest is very important because your muscles have to recover. Muscles don't have to be 'destroyed' for them to grow. Muscles grow in the kitchen and on the bed, and not in the gym.
Fat percentageMydreamshape (2013) says that the fat percentage must be lower than 12% for women and lower than 10% for men to see the abs. But what does fat percentage mean? Fat percentage is the ratio of fat to the entire body weight. An example could be that your body weight is 100 kg with a fat percentage of 20%. This means that of those 100 kg, 20 kg is body fat. There are a number of ways to find out your fat percentage.
Compare your bodyFind an image with a comparison of bodies according to percentage of fat. You will then see a number of bodies with a fat percentage next to it. You should choose the body that most closely resembles yours. However, this is not an accurate way to find the fat percentage, but it is the easiest.
Fat percentage meter / Body Fat CaliperThis way is more accurate than looking at pictures, but it costs a lot. You use this meter by taking different measurements: at the abdomen, legs or arms. The fat must be grasped with the meter and the meter shows the number of millimeters. This number must be compared with a diagram that is supplied with the product, and the fat percentage can be read there. However, there are different meters and each has a different user manual.
Hydrostatic weighingThis is called underwater roads. The measurement is done in a special water tank. According to real-health waste (bovine), bones and muscles are heavier than water. As a result, a person with a lower fat percentage weighs more than someone with a high fat percentage. This is an accurate way to measure the fat percentage, but it can cost tens of euros. Not every gym has it, but more and more centers use this technique.
TipsIn addition to all the information, there are of course a few handy tips to help you achieve your goals more easily.
- Do warm-ups before you start.
- Perform the exercises in a good way to prevent injuries.
- If you suffer from joints or something similar, stop immediately.
- Find good training plans that meet the right exercises, sets and reps.
- Look for food that is high in protein.
- Have a whole day plan of what you are going to eat so that you can achieve your protein and fat goals.
- Use supplements.