Set muscle weight can be a challenge, although some lucky with the relevant genetic characteristics is given quite easily. The rest have to work hard to build muscle tissue. A fundamental role in the process of muscle building do not play sports and nutrition, and hormones. With them, you need to start to come to an understanding of how best you can to gain muscle weight.

Testosterone

Some particularly fanatical bodybuilders make yourself an injection of anabolic steroids based on the testosterone is not just. Testosterone is the most important factor in the growth of muscle tissue, it largely affects the synthesis of proteins, as well as improves the performance of some other hormones. Those who want to gain muscle weight, testosterone is absolutely necessary (although injections are not necessary and even desirable).

Growth hormone

Its essence is reflected in the title. Growth hormone helps the muscles to grow and helps burn fat. He needs to put on weight is due to muscle rather than fat.

Insulin-like growth factor-1

Growth hormone stimulates hepatic insulin-like growth factor 1 (IGF-1), and the effects of both hormones are very similar. It is expected that IGF-1 is largely responsible for most of the effects that has on the growth of tissue growth hormone. Generally, to effectively increase muscle in the body should sufficiently contain all three hormones. Testosterone promotes increased production of IGF-1, but only in the presence of growth hormone. HGH can stimulate the growth of muscle cells and bone tissue without IGF-1, but it occurs most effectively at relatively high levels of both hormones. Fortunately, there are exercises that stimulate the secretion of hormones. Let us examine first how this works.

Central nervous system

To the body began to produce the necessary hormones for muscle growth, he should see the reason for this .  The best way to give your body that cause - to give the appropriate signal to the central nervous system (CNS) .  However, the central nervous system does not understand the subtle hints - if you engage in, such as aerobics, or perform simple yoga exercises for 15-20 minutes a day, she hardly notice it .  To attract the attention of the central nervous system, we need to really heavy loads - such as sprinting or weight training with really heavy equipment .  For example, when you perform squats with a heavy barbell or dumbbells, CNS understands that the body face serious load and notify the hypothalamus, which in turn comes into contact with the pituitary gland .  This small, but very important part of the endocrine system is responsible for the production of testosterone; it also gives the start of the synthesis of growth hormone, which in turn triggers the secretion of IGF-1 .  Cardio to a much lesser extent stimulate the secretion of hormones, although in this sense they are certainly not entirely worthless .

Cortisol: a hormone, which should be avoided

Cortisol - a stress hormone that is produced in the body by any suitable occasion (problems at work, lack of sleep, constant rush, and so on). If cortisol is present in the body in large quantities, it begins to break down the muscle tissue, inhibits protein synthesis, and reduces the absorption of amino acids by muscle tissues - all this adversely affects muscle growth. The cleavage products of muscle tissue are converted into glucose, because of which increases insulin production; often as a result of developing insulin resistance, which promotes the deposition of fat. To avoid excessive levels of cortisol, need to sleep, relax properly, and use different methods of controlling stress - breathing exercises, meditation, Meditation and women's health , And so on. Against the backdrop of a very strong and uncontrolled stress build muscle tissue can be extremely difficult - even if you follow the rest of the necessary conditions.

Physical exercise

Finally, we come to the most important - to the loads that will cause central nervous system to produce the necessary hormones. The most important set of exercises for muscle weight - it squats with weights and just heavy lifting. Which weight lifting depends on the level of fitness - here it is impossible to give a universal recommendation. Anyway, the weight must be such that it may be difficult to do the exercise more than five times in a row. When you can execute it 12 times in a row, increase the weight. Twisting on an incline bench - also a very useful exercise to stimulate the production of hormones. They are most effective when in the rest position your head is below the hips - ie, when the exercise is the most difficult.

Sprint also good stimulates the production of hormones. Very fast sprint in this respect is much more effective than jogging for a few kilometers.

The general principle of physical activity for a set of muscular weight - the maximum and minimum load repetitions (exercises that you can easily run 10-20 times in a row, it does not fit). Sensation of weakness in the muscles after exercise, severe fatigue - signs that the exercises are correct, and production of hormones, most likely, has already begun.

Train 3-4 times per week; between workouts it should be held at least one day - it is necessary for normal recovery, or if the load is too, the body will start to raise cortisol levels. After training, always rest for at least an hour. And, of course, do not forget to eat well.

Food

The main recommendations for food to increase muscle weight:

• Is used as at least 0.8 g protein per 1 kg of body weight each day. Proteins are the building blocks for muscles, and without any training have little meaning;
• Do not forget to include in the diet of fatty foods. Fat lowers insulin and stimulates the production of testosterone;
• Drink milk. The more, the better - it contains proteins and other nutrients that facilitate the increase of muscle mass. In addition to milk, you can increase your intake of eggs - they are also very high in protein;
• Eat often. Uniform flow of energy and nutrients for the day of abundant useful "injecting" kilocalories three times a day;
• On training days, especially when you spend a lot of energy to consume more starches such as potatoes or bananas.

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