Seven simple rules for building muscle mass


In this article, we will look at seven simple rules you need to follow if you want to achieve your goal faster.

Muscle mass is what every bodybuilder wants. But building muscle is not an easy task, especially when you do not take supplements, medications and do not have good genetics. To build muscle mass quickly you will need discipline and dedication.

1. Eat or drink fast carbs and protein after a workout. Increased insulin levels immediately after intense exercise stimulate protein synthesis. A good source of fast carbs is vitargo.

2. Eat. If you do not eat much and can not cope with large amounts of food in one meal, you can consider eating more than three times a day to consume enough protein, carbohydrates and fats. Maintaining your system saturated with amino acids and glycogen is crucial if you want to build muscle. If you do not eat enough protein and calories can lead to muscle tissue damage.


3. You need to be concentrated in your training program, especially when doing deadlifts, squats and presses (leg presses, shoulder presses). This means that you have to lift heavy weights and work on many muscle groups. Exercising hard to perform basic exercises is probably the fastest way to build muscle mass.

4. Overtraining is the number one factor that affects your muscle building. As I said before, do a short workout, but do mainly the basic exercises. Do not train for more than three consecutive days without a break. Your muscles, your central nervous system need to recover. Rest more! What people said “Holiday makes a champion”.

In sports physiology, the term “overcompensation” means a process of recovery. When you exercise, you damage muscle fibers. After training, the body synthesizes new ones to erase the damage. But muscles are not only “repaired” but also strengthened with additional muscle tissue – a phenomenon known as super – or overcompensation – and this is exactly what causes new muscle growth. However, this reinforcement is only during the recovery period. So there will be progress if you rest as efficiently as you train.

5. Reduce weights by up to 50% every five to six weeks. This will give your body and central nervous system time to recover.

When you constantly violate the principles of recovery, creating an imbalance between training and rest, overtraining occurs. The most common sign is fatigue, but also mood swings and depression, depression, etc.

10 most common signs of overtraining:


  • impaired physical abilities (decrease in strength or endurance)
  • excessive or chronic muscle fever (lasting more than 48 hours)
  • increased resting heart rate (measured before getting out of bed in the morning)
  • slower recovery after exercise (heart rate remains elevated after the end of training)
  • the perception of normal training is more difficult
  • decreased desire or enthusiasm for training
  • increase in cases of colds and chronic diseases
  • changes in appetite (usually decreases)
  • insomnia
  • increased irritability, anxiety and depression

6. You’ve probably heard this a thousand times, but sleep is the second most important thing. This is the period in which your body recovers and releases growth hormone and testosterone. You can eat all the protein in the world, but without at least 7-8 hours of sleep, you will not be able to reach your full potential.

7. Finally, don’t worry too much about things and situations around you. Your body produces cortisol when exposed to stress. Cortisol is known as the “stress hormone” and is the number one cause of muscle breakdown as well as other harmful processes in your body.

Do you want us to prepare for you a personal training program and / or diet, to monitor your development and together to achieve the desired results?

Learn more about the services

Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:

  • Created for your goals and capabilities
  • According to your training level
  • Tailored to your lifestyle
  • Tailored to diseases if you have any
  • Communication and monitoring of results within 30 days

You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.

What will you get?

  • Description of the training program – what and how to train. Technique of performing each exercise.
  • Link to each exercise, how it is performed, how many sets and repetitions.
  • Rest time between sets and individual exercises.
  • Emphasis on certain muscle groups if necessary.
  • Different training methods.
  • Communication and monitoring of results within 30 days