The perfect checklist for you to increase muscle mass quickly. If you comply with all the points on this checklist, it is inevitable that you will increase muscle mass. And when we talk about muscle mass, it's important for you to understand that your body doesn't want this process to happen.
He wants to save energy. Maintaining muscle mass is a high energy demand, and all of this brings the following message: We go against the nature of our body, and that is exactly why many people try, and end up not succeeding, because they end up not doing all the things they need to do. are necessary for the process to happen.
The checklist I'm going to give you now meets all the questions exactly to achieve what your body wants, and you have the muscle mass you so desire. The first topic on our checklist is strength training. When you expose your body to training, to strength exercise, it understands exactly that "the way I am, I can't handle the situation, I need to make this muscle stronger so I can.
" There is what we call homeostasis, which is the balance of our body. When you're not training, this homeostasis happens with the smaller muscle. When you start training and put strength stimuli into your body, and here it is not just bodybuilding, but all training that requires strength, this homeostasis is shaken.
Your body doesn't want this, and it will strengthen itself so that it can maintain this homeostasis even with training. We start to attack his nature, and he will adjust to a new reality. When I talk about this whole issue of training, there is a factor here that is very important, because if you go to the gym and pick up 2 small weights, stay there doing something with very low intensity, your body will understand exactly the following: "I have this capacity and the demand I have is low, I'm not going to do anything with it.
" That's why we talk so much about how intense the training needs to be. All the time being a challenge for your body. Because then he will feel compelled to get stronger, to develop, and the choice of exercises is also fundamental, because there are exercises that demand a lot from your muscle, and there are exercises that require little.
We made a video on the channel exactly saying what these exercises are. - Let's go to the 2nd. - Come on!
Our 2nd is about rest. Training stimulates the muscle, it serves as aggression, stress. Afterwards, this muscle will begin the recovery process, and rest is exactly necessary for this to happen.
It's as if we were looking at an asphalt where several cars and trucks passed by and created several holes there. We need to close that road so that the repair can be done, do you agree? Our body is similar.
For a long time, we have defended the idea of 48 to 72 hours of rest. Current science has already overturned these ideas. And today, we know the following: the greater the stimulus, the longer the recovery time.
The smaller the stimulus, the shorter the recovery time. If you only do one exercise for your muscle, with 3 sets, 4 sets, in 24 hours you can train that muscle again. Here we have the example of the full body.
You do an exercise for each part of the body, and you repeat this training every day, because the stimulus was low, recovery is also low. Now if you put 2, 3, 4 exercises for each muscle group, where did the stimulus go? So you also need a little more rest .
Now, we start to see rests being interesting in 2 days, 3 days. For a long time, bodybuilding athletes used a training system that we call "blitz", which basically involves training just one muscle per day. Chest day was just chest, and there were 6, 7, 8 chest exercises.
Where did the stimulus go? Up there. And what about rest?
From a week. How do I know I'm giving myself the right rest? Extremely delicate, extremely difficult to quantify.
The first way is to have your training periodized. There's a lot of math involved and it's very complex. Now, another more easy and even intuitive, it's trial and error.
You separated your training into a famous ABC, and we've even made a video on the channel teaching you how to create the most perfect ABC possible. If you do ABC, do you agree with me that you train the muscle in one day, and rest for 2 days? Let's imagine that the training is for the chest.
When you do your next chest workout, what you will notice is this: has your strength decreased? Did you do the exercise with a lower load than on the 1st day? Or did you put on the same load but were unable to perform the same number of repetitions?
This is an indication that this muscle is still recovering and is not ready for a new training session. Many people look at that muscle pain, and that is already in the past. We now know that pain is just an inflammatory process that does not depend on whether the muscle has recovered or not.
You could very well arrive at your next training session, have a sore muscle, but have great strength and perform well in that workout. There was a study that was carried out measuring exactly the recovery time, and the guys had the guys train with a lot of pain. Their muscles were still very sore, they did the training anyway, and they performed in that training, and look how interesting: they had great hypertrophy.
They increased this muscle, and were then able to prove that the pain has nothing to do with it. Think exactly about muscle strength. You've already trained, you're already applying the ideal rest, let's move on to the 3rd topic.
This guy here, according to science today, if he doesn't exist, you will stagnate. There will come a time when you reach what we call the "plateau effect", that phase in which you train, train, train, and in fact it doesn't move, you just maintain the gains you've made. We're talking about progression.
Think like this with me: when you weren't training, your muscle was a certain way. You went out there and put some load on it. What he did was adapt to this load.
If you don't train, you have a low demand. Your muscle meets this demand. Our body will always meet the demand.
You started training, demand went up. Oops, it shook homeostasis, it will increase its capacity to meet this demand. Then you increase the load, it goes up.
Increase the number of series, it goes up. We're talking about progression. Progression is fundamental, because otherwise your body will already be at exactly the point where it has balanced things again.
There are 2 ways to apply this progression. The first is the easiest: you increase the training loads. The 2nd way is to apply a progression in series volume level.
A person who is a beginner needs a much lower volume of series than a more advanced person, but as you progress, it is interesting that you add the number of series. There are several studies that relate how many percent of progression is achieved over a training volume. I'll give you an example to make it easier: chest training, you went there, did 3 exercises, 3 sets of each one.
There were 9 series in total, and then you repeat this training each week. You're doing ABC twice. We added 9 series in the first training with 9 series in the second training, 18 series.
And you do this for 3, 4, 5 months. And you stagnated. Your body understood "As I am, I can handle this demand.
" Keep this in your head: demand and capacity. It leveled off. Now we apply exactly the progression, and the recommendation I give you here, 20%.
You will take these 9 series with the other 9, add them up, - and it turns out 18. - In the week, right? In the week.
You will add 20%. So, let's round it to 20 to make the calculation easier. 10% would give 2 series, 20%, 4 series.
Instead of doing 9 on the first day, you will do 9 plus 2, 11 sets. On Thursday, 9 plus the other 2. 11 series.
Here you put a progression of 20% on top of your total volume, and the idea is that you do this with all the muscles in your body. Yes, it's a little complex. That's why when we come up with the idea of periodization, things get more complicated.
Of course, after a while, you will have to do this whole process again, and you can also adjust the progression based on advanced techniques. Because otherwise, you'll think: "So, if the idea is to progress through load, there will come a time when I'm going to do squats with 5 tons. " "If the idea is to progress by number of series, there comes a time when I won't leave the gym, I'll stay there all day.
" There are other strategies too, and then we come to advanced techniques, other variables in training. The conversation here is also quite long. I will invite you to receive all of this in a calculated way, created by me.
Below there is a link, you will get to know not only Muscle 60D, which is our main program, but our entire platform, and also have access to our professionals: nutritionists, personal trainers, physiotherapists, imagine this whole team on your WhatsApp, giving you all the support you need. The link is below so you can become our student too. Let's move on to our next topic, which is more aimed at people who are just starting out in the gym.
The first 3 months of training, your body is just adapting what we call neuromotor coordination. Your brain is learning to connect with your muscles and generate force. In that first moment, you will notice an increase in strength very exponentially, very quickly, it's bizarre, every day that you go to the gym you increase the weight, because you are managing to enervate your muscle better.
It's as if on the first day you went there, you only managed to activate 5% of your muscle. On the 2nd day, your brain learned to activate 10%, and on the 3rd, 15%. Every day, your muscle activates more, and you explore its capacity more and more.
However, the increase in muscle mass also happens very quickly for those just starting out, but it is not the main focus. Firstly, I'll tell you, it's time to learn. Learn to train, learn to control your body, learn to contract the right muscles, give preference to free exercises.
The free squat is a great exercise. Use dumbbells, use bars to do rows. I'll tell you now: the gym teacher will probably put you on the machine, and will tell you that the machine is safer for you who are just starting out.
But you are exactly at the moment of learning how to use your body, learning how to stabilize your joints, and it is very sad to say that most of the time people don't do this, and we often find advanced people who can't do free exercise efficiently. . It won't develop so well, when you start doing it you'll get hurt.
As much as this topic is for beginners, I ask you: have you not trained for 2, 3 years, but are you still a beginner, according to this topic? It's worth reflecting. The 5th topic on our checklist for gaining muscle mass and I see many, many people neglecting this, especially at the moment we are in today.
Sleep. It is very important that you have your sleep not only adjusted in terms of the number of hours of sleep, but also the quality of that sleep. The fact that you sleep better will make your entire system work more efficiently, that you will have hormones circulating in your body at interesting levels, so that you will increase your muscle mass.
We have already made a video on the channel, which teaches us how to practice sleep hygiene, something that is essential for you to have a better quality of sleep. There is another thing that I use daily that also enhances sleep a lot, which is a product from OficialFarma called Sossegarte. I'll put a link below so you can find out, and you also have a discount coupon there.
And just to give you an idea of how this will improve your life in general, we've been saying so far that you have to deliver a workout that your muscle feels that the demand was higher. When we talk about higher demand, we also talk about load. As vigorous as the exercise needs to be, it needs to be intense.
Ranizito, you answer me. Imagine that you are going to train today, something you haven't done in months. But I'm going back, I'm about to.
A gym opened in the building. He's a liar, that's a lie! Imagine you are going to train today, but you had a bad night.
You slept very badly, you stayed up until dawn. Watching series on Netflix. .
. - Making love. .
. - It could be too. That's a good thing.
Let's imagine you slept poorly that night. You go to the gym, you train poorly. Can you work with good loads there?
- No, the training is terrible. - Most likely you will use smaller loads than you used in the previous training. Simply put, it impacted your training.
If the demand you were supposed to deliver was up here and because you slept poorly you delivered a demand here, your body will look at that demand and it will look at this training, and it will say: "I don't need to do anything , because I'm already adapted to it. " Could you even reduce it, Lalá? Because if demand gets too low, could it regress, could it start to lose?
Always understand that your body does not want you to grow muscle. How much energy is spent on muscle. A basic prerogative of our existence is to save energy.
From the moment you start to sleep very poorly and start to progress very poorly in training, you will lose strength and you will also lose muscle volume. I'm telling you about how much energy you will have to train, but there will also be an imbalance exactly in controlling your appetite. There are 2 hormones that control our appetite.
Ghrelin and leptin. When you sleep poorly, you become unbalanced, studies show that people who sleep poorly have a greater appetite the next day for highly palatable foods. - You will malnourish your body.
- Impossible. 6th topic on our checklist for you to gain muscle mass quickly. Basically, our body works like this: you burn a certain amount of calories during a day, and consume a certain amount of calories that day.
If you spend 2000 calories a day, the amount you consume will determine whether your weight will go up, stay the same, or go down. If you spent 2000 calories, it's quite common, okay, and you consume 1800 calories, you're left with 200 calories left, and our body doesn't let that account be left over or missing. He always levels it, he always clears this account at the end of the day.
There were 200 calories missing, he will get those 200 calories from somewhere. We call this a "calorie deficit diet. " You will lose weight.
Now, if you are spending 2000 calories and consuming 2000 calories, your body understands that everything is ok, your weight is maintained, your body remains the way it is. We call this diet a "normocaloric diet. " Now, our proposal is a calorie surplus diet, this means that you will spend 2000 calories in your day, but you will consume more than that.
2200, 2300, whatever. When our body has excess calories, it builds tissue. This tissue that it builds can be fat, which we affectionately call lard, or it can be muscle mass.
Some things will determine whether it goes one way or another. Remember that the first topic on our checklist was strength training? Because otherwise, there will be energy left, your body will say "Beauty, there's leftovers, it turned into savings.
It turned into fat. " If he's training and has some energy left, he says "I'm glad I have some energy left, I need to build muscle here because the demand is high. " And then, he builds muscle.
The idea within the checklist is the following: if you are training to gain muscle and you are not eating enough for it, things will get very difficult for you. The 7th topic on our checklist is the amount of protein. Our muscle is called, within the academic area, studies, of contractile protein.
The meat you eat, whatever it is, is the muscle of the animal from that meat. It's super common for people to eat chicken breast. It's the chicken breast.
When you eat red meat, you are eating exactly the beef's muscle. Oh, daughter of a. .
. The protein you eat turns into the protein you have in your body. But of course, for this to happen, you need to have trained, because this training stimulates the muscle; have rested, because in this process of rest, things happen.
Have slept well because you will stimulate hormones. Be in caloric surplus, because otherwise your body will look at this protein and say "I need energy here, old man. " Nothing will turn into muscle, it will turn into energy for your belly.
And then yes, the ideal amount of energy for all of this to result in an increase in muscle mass. Some people don't stop to think about it, but our body is producing protein all the time , there is a need for protein to stay alive. For you to be healthy, for things to happen.
A person who does not train needs, on average, 0. 8g of protein per kilo of weight. Imagine that a person weighing 100kg, who does not train, has to consume an average of 80g of protein per day.
A person who trains bodybuilding or some sport that requires this muscle mass needs an average of 2g of protein per kilo of weight. Even a 100kg person who previously needed 80g now needs 200g. This muscle is being worn out all the time in training, needing to recover, and receiving stimulation to get bigger.
You need protein to build contractile protein, and in this video here, you will learn about the foods that contain the highest amount of protein. This will help a lot with your training. And in this other video here, I'm going to tell you everything you need to know about sleep, how to adjust it, how many hours to sleep, so choose one of these two videos and go there.
