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The main mistakes of the bulk period

The main mistakes of the bulk period

The main mistakes of the bulk period

Many bodybuilding fans who regularly go to the gym, suggest that the mass gain period does not have any particular difficulties. Really, what's the big deal about eating more and training? But in fact, those who decided to work for the "big mass" should also take notice of important advice.

The basic principles of the mass gain

Those mistakes that must be avoided if you want to successfully gain the maximum amount of muscle mass. It’s no secret that while gaining weight, you can easily gain a certain amount of fat, but our task is to minimize the fat layer that may appear as a result of working on mass. That is why nutrition and exercise during the mass set period require a no less calculated approach than nutrition and exercise during fat burning or cutting. So, let's see what are the main mistakes we are doing, trying to add quality muscle mass, which we lack so much?

The main errors of the bulking period

Mistake number 1: do not skip meals before training

Muscle growth is a fairly simple process. You lift weights to damage muscle fibers, and you rest and eat after you receive muscle microtraumas and grow. Thus, after a workout, food is an important part of obtaining significant muscle size. But regeneration does not start the minute you leave the gym, especially when you exercise 4-5 days a week. When you work hard and often, your body is in a state of continuous "repair", that is, you cannot ignore the influence of eating before a workout. What you eat before training plays a great role in growth. The meal you ate an hour and a half before your workout causes a lot of hormonal changes that defend your muscles during your expected workout. Start with small servings, it can be chicken and potatoes. Adjust the size of servings to your needs as your body adapts. This is the first step for your pre-workout meal. The second step is to apply 20 grams of whey protein and 40 grams of slow carbohydrates, such as oatmeal, fruit, or whole grains.

Mistake number 2: Static protein intake

We've talked about this before, but how much protein do you really need? One gram per kilogram of body weight is a good start, yes, but this is a rough measure, which can vary and vary slightly from man to man and from week to week. Thus, while a structured plan is necessary for growth, do not focus on a certain quantity of this macronutrient every day. Listen to your body and you will grow properly. We will explain.

After a more difficult than the typical workout or one that requires unusual movements, you can feel muscle pain and exhaustion. Soreness may be a sign that you need to boost protein intake. If you want to work out the lagging parts of the body, you can improve the workout load, but you should also think about more protein intake. The higher the number of workouts, the higher your protein needs for muscle growth. In this case, 1.5 grams of protein per kilogram of body weight per day is the optimal value. Including takes about 60 grams of protein after the workout.

The best way

So what to do? We know that diets can often be the most difficult, on the way to creating a better body, but with the important bit of attention, discipline, concentration, and readiness to follow a plan, you will definitely succeed. Do not forget that an accurate calculation of nutrition and training is extremely important and can help you in both gaining mass and acquiring the shredded look.