The mod­el cal­cu­lates the inten­si­ty and time of exer­cise. All you have to do is fol­low the rules of body­build­ing, per­form sets of exer­cis­es for all types of mus­cles, and also eat right to become strong and beau­ti­ful.

Cam­bridge sci­en­tists have iden­ti­fied a math­e­mat­i­cal mod­el that helps build mus­cle mass. The results of the study were pub­lished in the sci­en­tif­ic jour­nal Bio­phys­i­cal Jour­nal.

The mod­el is based on the meth­ods of the­o­ret­i­cal bio­physics: the load in com­bi­na­tion over time acti­vates a sig­nal for the syn­the­sis of new mus­cle pro­teins. The method of Cam­bridge sci­en­tists shows how long and with what effort a per­son should exer­cise in order to gain mus­cle mass. Accord­ing to the researchers, each per­son has a spe­cial phys­i­ol­o­gy, so com­bi­na­tions of exer­cis­es and the time to per­form them must be select­ed indi­vid­u­al­ly.

  • If a per­son does not see results from play­ing sports with a light load, it means that he needs to increase the time he per­forms the exer­cis­es. The scheme works the oth­er way around: with exces­sive load, mus­cle dys­func­tion can devel­op when the body is under high ten­sion for a short time.

In the future, the researchers plan to cre­ate an appli­ca­tion based on a math­e­mat­i­cal mod­el that will select an indi­vid­ual train­ing plan for users.

How and under what conditions do muscles grow?

The main way to build mus­cle mass is the prin­ci­ple of over­load. When you per­form stren­u­ous exer­cise, your body begins to expe­ri­ence stress. The body does not like change and at first it will do its best to sig­nal to you that it is time to stop expos­ing itself to stress. How­ev­er, this desire must be over­come, and over time the body will adapt to the fact that from time to time it has to exert a lot of effort. This will force it to start dis­trib­ut­ing nutri­ents in the body in a new way and send­ing pro­tein to mus­cle fibers so that they grow.

Many peo­ple think that mus­cles grow dur­ing train­ing, but this is not true. They grow pre­cise­ly dur­ing rest, because small cracks form inside the fibers dur­ing phys­i­cal activ­i­ty, which are filled with new pro­teins when the mus­cles are relaxed. There­fore, to gain mus­cle mass, the load must be grad­u­al­ly increased — in this way, each time the body will deposit more and more pro­teins to form new fibers.

How to Build Muscle: General Tips

Before going to the gym, you need to under­stand how to train prop­er­ly and what the body needs for mus­cle growth:

  1. Eat more pro­tein

    It is impos­si­ble to gain mus­cle mass if you do not start eat­ing right and eat­ing a lot. Rice and chick­en breast are your main helpers in this mat­ter. You can also drink pro­tein shakes if you can’t eat a lot of pro­tein every day.

  2. Tight­en all mus­cle groups

    When train­ing, you should not focus on the same types of exer­cis­es. Try to ensure that your com­plex includes train­ing for the tri­ceps, legs, and lat­er­al mus­cles of the tor­so, and not just the abs, chest and biceps. It is the ten­sion of the whole body that pro­vides the max­i­mum stim­u­lus for the body to begin to build mus­cle mass.

  3. Rest inter­mit­tent­ly

    Dai­ly train­ing with iron will only deplete the body; it will not have time to renew mus­cle resources. There­fore, heavy phys­i­cal exer­cise with weights should be done three times a week, and the rest of the days you should rest and do not par­tic­u­lar­ly dif­fi­cult exer­cis­es.

  4. Eat car­bo­hy­drates after your work­out

    Car­bo­hy­drates are use­ful for post-work­out recov­ery and also for pro­tein break­down. So, when you leave the gym, eat a banana or a peanut but­ter sand­wich.

Professionals can “press” very heavy weights, but they have to constantly maintain physical shape, otherwise there will be no increase in muscle mass.

Exercises for gaining weight on all parts of the body

By incor­po­rat­ing these exer­cis­es into your work­outs, you can grad­u­al­ly gain mus­cle mass.

Leg exercises

  1. Dead­lift

    Lift the bar­bell from the floor in a half-squat with your back straight.

  2. Squats

    Do weights in your main work­outs and a few light squats dur­ing your warm-up.

  3. Lunges

    Lunge with your knees high and your feet as far for­ward as pos­si­ble to stretch your groin ten­dons. You can do it with dumb­bells or ket­tle­bells.

Chest exercises

  1. Bench press

    You should not start with crit­i­cal­ly heavy weights, since you first need to accus­tom the mus­cles of the chest and arms to this exer­cise. The opti­mal grip is 15 cen­time­ters more than shoul­der width. Hold­ing your arms too nar­row will put stress on your tri­ceps; too wide will put stress on your obliques.

  2. Push ups

    Good both as a warm-up and as an inde­pen­dent phys­i­cal exer­cise. If reg­u­lar push-ups are too easy for you, do push-ups using your fists, fin­gers, or with a weight­ed back­pack on your back.

  3. Bars

    Dips are very ben­e­fi­cial for devel­op­ing the tri­ceps and chest. Don’t bend too far down, instead try to do as many push-ups as pos­si­ble in a short peri­od of time.

Back exercises

  1. Pull-ups

    Par­tic­u­lar­ly good are wide-grip pull-ups, which are incred­i­bly dif­fi­cult to do at first, but over time they become an indis­pens­able exer­cise for work­ing your back.

  2. Bent-over bar­bell row

    It is sim­i­lar to a dead­lift, only in this case you are bent over all the time, the bar­bell is lift­ed exclu­sive­ly by your arms, while your tor­so and legs remain motion­less.

  3. Shrugs

    Hold a dumb­bell in each hand and stand straight with your feet shoul­der-width apart. Raise your shoul­ders, press­ing them as close as pos­si­ble to your neck, then low­er them.

Shoulder Exercises

  1. Army press

    In sim­ple terms, this is a stand­ing bar­bell press. Place the bar­bell on your chest, grab it with a wide grip and lift it up.

  2. Stand­ing Dumb­bell Press

    Lift the dumb­bells over­head one at a time. Make sure that the body does not swing and remains motion­less.

The barbell helps to pump up muscles, but do not forget that this is a very dangerous piece of equipment.

Biceps and triceps

  1. Dumb­bell Rais­es

    Take a dumb­bell in each hand and alter­nate­ly lift them to your chest. The exer­cise is designed to build biceps mus­cle mass.

  2. Close grip pull-ups

    This should be a reverse grip, in which the hands are on the bar as close to each oth­er as pos­si­ble. This exer­cise devel­ops the tri­ceps very well.

The most important thing is regularity.  If you skip classes, your muscles will quickly begin to “deflate.”

How quickly can you gain muscle mass?

Begin­ners gain weight very quick­ly. They can gain 12 to 15 kilo­grams in the first six months of train­ing if they fol­low a train­ing reg­i­men and eat high-pro­tein pro­tein foods. How­ev­er, lat­er the mus­cles begin to adapt to the loads, and their growth slows down. Pro­fes­sion­als rec­om­mend pay­ing atten­tion not to vol­ume, but to weight — it is this that deter­mines the suc­cess of your train­ing and how much stronger and more resilient you have become. Each person’s body gains mus­cle mass at an indi­vid­ual pace, so no longer being a begin­ner in the gym, you will need to think through your own train­ing and nutri­tion sys­tem. Or you can con­tact a pro­fes­sion­al train­er who will help you build mus­cle.

Nutrition for gaining muscle mass

In order to sat­u­rate your body with pro­teins, you should eat a lot of lean meats — chick­en and beef. They have the least amount of unnec­es­sary fat of all oth­er ani­mals. Salmon, cot­tage cheese, cheese, and peanut but­ter will also help you. In prin­ci­ple, dairy prod­ucts (if you are not lac­tose intol­er­ant) are com­plete­ly suit­able for you, since they con­tain a lot of pro­tein. When you exer­cise, your body requires more food, so make sure you stay full at all times.

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