Build Muscle
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Basic rules you should follow
Training
Training to build muscle mass should consist of compound and isolated exercises. Exercises should be performed at full range of motion and at a slower tempo so that there is sufficient mechanical tension in the muscle, sufficient muscle fatigue and the muscle is well "felt". Generally the number of repetitions is recommended in the range of 6-15 repetitions per set and 4-8 sets per exercise. The weight of the load should cause sufficient muscle fatigue but not at the expense of the exercise technique, approximately 60% to 80% of the 1 repetition maximum. You should train at least 3 times a week and train each muscle group at least 2 times a week.
Food
Sufficient caloric intake, which must be higher than the expenditure, is the basis for gaining muscle mass. The body needs energy and protein for muscle growth. The total daily protein intake is generally recommended to be 1.6 – 1.8 g per kg of bodyweight. The ideal way is to track the intake of protein, carbohydrates and fats, for example through applications or use ready-made menus. The food should be rich in protein and should contain a lot of fresh vegetables. Individual portions divided regularly throughout the day, including a sufficient drinking regime.
Supplements
Nutritional supplements suitable for muscle growth should mainly help to ensure adequate protein intake, increase energy intake and energy supply during training. Creatine is a very popular nutritional supplement and verified by many scientific studies. Creatine allows you to train longer, more intensely and handle a larger training volume. Pre-workout stimulants help to stimulate the body to higher performance, delay fatigue and improve blood flow to the muscles. Testosterone support supplements are also popular with men.
Caloric Intake Increase
Adequate caloric intake is the basis for gaining muscle mass. The body needs energy for muscle growth. Caloric intake is increased mainly by carbohydrates and fats, which are an essential component of these products. In addition to carbohydrates, they also contain proteins, which are the basic building blocks for muscles.
Protein Intake
If the body doesn't get the required protein amounts, then the muscles have nothing to grow from. Total protein intake, including dietary protein intake, is generally recommended to be 1.6 – 1.8 g per kg of bodyweight and should be distributed evenly throughout the day. The liquid form is easy to digest, suitable especially after training, and gets into the body faster than a solid diet.
Creatine
Creatine allows you to train longer, more intensely and handle a larger training volume. By using it, it is possible to increase the supply of phosphocreatine (energy for muscles) in the body by 10% to 40%. These effects of creatine have been confirmed by research and studies: increasing muscle, increasing maximum strength, improving muscle endurance, increasing anaerobic strength and performance, and even helps hydration in extreme outdoor conditions.
Pre-Workouts
Pre-workout stimulants contain substances that support performance, blood circulation and concentration. Thanks to these effects, it is possible to train more intensively, longer and maximize your sports performance.
TST Support
Testosterone stimulants may help support the natural production of testosterone. Testosterone is a very important hormone, whether for muscle growth, strength, weight-loss or recovery. In addition to supporting the natural production of testosterone, they support libido, which in turn improves the quality of life and reduces stress.
Vitamins & Minerals
Every body needs vitamins and minerals to function properly and they are very important for achieving sports goals. Many of them are found in a varied and balanced diet. In case of insufficient intake of vitamins and minerals from the normal diet, it is appropriate to supplement them with nutritional supplements.
