Building muscle mass has more so to do with your overall diet and the type of training you do. One and the other cannot be dismissed to achieve this goal. It’s not so much just predominantly about how much carbs you eat daily. We have to look at the bigger picture here so that we can make the best use of many training and dietary protocols for the best success rate.
A higher carb ratio is best suited to building muscle because they restore and replenish muscle glycogen while minimizing protein breakdown. But this can also become a hindrance to your goals because your level of tolerated carbohydrate consumptions is based on whether your body can or cannot handle carbs well. Some of us do not, therefore, making carb a priority, would also make you put on body fat as well. Others experience the opposite and take very well to increasing their carbs. The only way to know if you are or are not carb tolerant is to get somebody fat measurements, keeping your eye on the subscapularis and suprailliac readings. This may seem like a foreign language to you, but a proper bio-practitioner using callipers will be able to give you this information.
In summary, regarding carbs, you have to be able to earn the right to eat them without experiencing body fat accumulation. Because I do not know more info regarding your body type and diet, it would be tough to give an accurate answer to this question, although I urge you to seek a practitioner that will be able to tell you how carb tolerant you are.
5 ways to build muscle mass fast.
- Periodize your training program.
Don’t always stick with the same kind of training, week by week, month by month. If you want to put on some right size, you need to switch it up regularly. Pivot between accumulation and intensification. This will stop you from burning out, as well as making sure your nervous system fatigue is reduced. You don’t want to be getting any injuries, which may set you back for weeks in recovery. Breaking it up this way is a good start. Spend about 70% of your workouts pushing the volume and moderate loads, and then 30% should be higher intensity with heavier weight.
- Multi-joint movement favourability.
We cannot go past the efficiency and potential of multi-joint movements here. It would help if you got serious about deadlifting, squatting, bench presses, pull-ups and lunges to get the best possible gains as fast as possible.
- Don’t even think about prolonged, steady-state cardio.
This is detrimental to your hypertrophy goals. The only recommendation I can give you with this one is light to moderate walking, either outdoors or on the treadmill to warm up and cool down. You don’t need any more than this unless you want to diminish some fat stores on your body. If this is the case, HIIT is a great option. Just don’t do it more than you need to. Remember that muscle makes our metabolism fire up, and burns calories anyway.
- The training technique is essential.
There is no point going to the gym if you are going to execute the movements with the horrific form or rush through your workout every day. That will increase your chances of injury. Try hard not to cheat and always perform the downward movement with a 3–4-second count. When I first started weight training, I would continuously be counting in my head, to ensure I’m putting enough tension on the muscle. After a while, it will become natural to you, and the movement will be adequately performed, automatically.
- Don’t forget to get enough protein in your diet.
Protein with every meal is essential, more so necessary than the number of carbs you are eating. You need these amino acids to feed muscle growth, and for recovery. Pick the highest grade of protein possible, and if you cannot get to a meal in time (especially if you are a hard gainer, or want to put on weight), you must invest in a high protein powder formula – preferably whey if your digestion can handle it. You should be consuming protein powder before and after your workout (if you are a hard gainer). This will help make sure you have enough protein before to fuel your training, and afterwards for recovery. If you can have a meal, do so instead.
- Keep up with the fats in your diet.
Fats are essential for supporting hormone balance and recovery from intense exercise. I recommend olive oil on your vegetables and salad, adding to it some avocado. Omega 3 rich salmon is king when it comes to combating inflammation in the body. Make sure you get enough daily.
Hopefully, this has helped you understand a bit more about carbohydrates and other necessary factors that increase your potential to build muscle mass. Please do try it and see what it can do for you as well. In the meantime, feel free to contact me if you need further assistance.
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