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Ultimate guide for muscle building: This way you achieve maximum results

Building muscle mass is an important goal for many athletes, but it may seem overwhelming if you don't know exactly where to start. In this blog we give you an extensive manual about how you can effectively build muscle mass. From nutrition and training to rest and supplements: all aspects are discussed. With this knowledge you can achieve your goals faster and more efficiently.

The basic principles of muscle building

The process of muscle building (also known as hypertrophy) revolves around repairing and strengthening your muscles after load. Simply put: by training, small cracks are created in the muscle fibers. During rest and recovery, these are restored and made stronger. The following factors are essential for effective muscle building:

  1. Progressive overloadYou need to increasingly load your muscles to stimulate growth. This can be done by increasing the weight in strength training, shortening your rest periods, or adding more sets. 
  2. Power supplyYour body needs sufficient calories and nutrients to build muscle. To build muscle, you need to consume more calories than you burn. Check out our food schedules. 
  3. Rest and recoveryWithout enough sleep and rest, your progress will lag. Try to schedule a consistent sleep schedule of at least 8 hours every night. 

What is a caloric surplus and why is it important?

To build muscle mass, you have to get more calories than you consume. This is called a caloric surplus. Here are some guidelines:

  • Amount of kcal: Start with 10-15% more calories than your maintenance level.
  • Macronutrient distribution: A typical distribution for muscle building can be:
    • Proteins: 1.6-2.2 grams per kilogram of body weight.
    • Carbohydrate: 4-6 grams per kilogram of body weight, for energy and recovery.
    • Fed: 0.8-1 gram per kilogram of body weight, for hormone regulation.

Tip: Use our ready-made meals from Prep The Food to easily get the right calories and macros. Check out our ready-made packages to arrive. 

The right training for muscle building

A good training schedule is crucial for muscle growth. Here are the most important guidelines:

  1. Progressive overload: vGradually increase the weight, number of repetitions, or intensity of your workouts to continue challenging your muscles.
  2. Compound exercises: Focus on exercises like squats, deadlifts, bench presses, and pull-ups. These work multiple muscle groups simultaneously and ensure maximum growth.
  3. Reps and sets
    • 6-12 repetitions per set is ideal for hypertrophy.
    • Feed 3-4 sets per exercise.
  4. Rest between sets: Take 60-120 seconds of rest between sets to give your muscles just enough time to recover.
  5. Frequency: ttrain every muscle group 2-3 times a week to provide sufficient stimulation. 

Why are proteins crucial?

Proteins are the building blocks of muscle tissue. Without enough proteins, your body cannot build a new muscle mass. Here are some tips:

  • Choose protein sources such as chicken, meat, fish, eggs and quark.
  • Supplement your diet with whey protein shakes if it is difficult to get enough protein through food.
  • Consider our high protein breakfasts and meals for an easy way to keep your protein levels up.

The importance of peace and recovery

Rest and recovery are just as important as training and nutrition. Without enough rest, your muscles will not get the chance to grow. Here are some tips:

  • SleepGet 7-9 hours of sleep per night. During sleep, growth hormones are released, which are essential for muscle growth.
  • Rest days: Take at least 1-2 rest days per week to avoid overtraining.
  • Active recovery: Light activities such as walking or yoga promote blood circulation and help with muscle recovery.

Which supplements can help?

Supplements are an excellent addition to your diet and training. Here are the most effective supplements for muscle building:

  1. Whey Protein: Helps you quickly and easily meet your daily protein needs.
  2. Creatine monohydrate: One of the most researched supplements, creatine improves strength and muscle mass by increasing energy production in your muscles.
  3. Pre-Workout: Ggives you an energy boost and improves your focus during workouts.
  4. Omega-3: Supports recovery and reduces muscle soreness after workouts.
  5. Multivitamins: Help supplement any nutritional deficiencies and support overall health.

View our range supplements and meals on Prep The Food.

Common mistakes in muscle building

  1. Eating too few calories: Without a caloric surplus, your muscle mass will not grow.
  2. Do not apply progressive overloadWithout a challenge, your progress stagnates. Keep challenging yourself!
  3. Irregular training: Consistency is the key to success.
  4. Not getting enough rest: Overtraining can actually hinder muscle growth.

How do you stay motivated?

Muscle building is a process of months (or years), so it is important to remain motivated:

  • Set clear goalsFor example, lifting a certain weight or strengthening a muscle group. Little by little, you can check off each milestone.
  • Track your progress: Use a logbook or app to track your progress and take pictures.
  • Keep learning: Read blogs, watch videos and keep yourself informed about fitness.

Conclusion

Muscle building requires a combination of consistent training, a good diet, sufficient rest and smart supplements choices. Start with a plan that fits your goals, and be patient: building muscle mass takes time.

Bee Prep The Food we are happy to support you with our ready-made meals, meal packages, protein-rich breakfasts, and supplements to achieve your fitness goals. Also check out our food schedules as an example for your diet. Start building your dream body today!

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