{"id":297613,"date":"2020-10-26T14:23:00","date_gmt":"2020-10-26T13:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297613"},"modified":"2025-08-05T11:23:34","modified_gmt":"2025-08-05T09:23:34","slug":"what-to-eat-and-how-to-exercise-to-finally-gain-muscle","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/","title":{"rendered":"What to Eat and How to Exercise to Finally Gain Muscle?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#How_to_set_up_a_diet_plan_for_muscle_growth\" title=\"How to set up a diet plan for muscle growth?\">How to set up a diet plan for muscle growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#What_to_eat_to_gain_weight_and_muscle_healthily\" title=\"What to eat to gain weight and muscle healthily?\">What to eat to gain weight and muscle healthily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#And_what_exactly_are_those_proteins_fats_and_carbohydrates\" title=\"And what exactly are those proteins, fats, and carbohydrates?\">And what exactly are those proteins, fats, and carbohydrates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#3_nutritional_tips_for_muscle_growth\" title=\"3 nutritional tips for muscle growth\">3 nutritional tips for muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#Strength_training_is_the_alpha_and_omega_of_successful_muscle_growth\" title=\"Strength training is the alpha and omega of successful muscle growth\">Strength training is the alpha and omega of successful muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#6_training_tips_for_muscle_growth\" title=\"6 training tips for muscle growth\">6 training tips for muscle growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#Factors_that_need_to_be_met_for_muscle_growth\" title=\"Factors that need to be met for muscle growth:\">Factors that need to be met for muscle growth:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#What_to_take_from_it\" title=\"What to take from it?\">What to take from it?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Every day there are discussions on the wild waters of the Internet, social networks, and fitness enthusiasts around the world about&nbsp;<strong>the best, most effective and latest methods for the most effective muscle growth.<\/strong>&nbsp;Trends change all the time, once it is a training in the style of Arnold Schwarzenegger himself, then, according to Russell Crow for his role of Gladiator in the film of the same name or the muscular Nordic god of thunder Thor, played by Chris Hemsworth in the Avengers movies. To make matters worse,&nbsp;<strong>nutritional myths and half-truths keep coming back in varied forms.<\/strong>&nbsp;They once tell us that carbohydrates are friends, so that they can in an instant turn into the biggest criminals who are responsible for excess fat in people all over the world.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Then it\u2019s no wonder that many people have absolute chaos in their questions about nutrition and training. At the same time,&nbsp;<strong>it is enough to follow a few simple rules<\/strong>&nbsp;that apply universally at any time, and not only when a gluten-free diet is in fashion. If you want to know what the truth about gluten is, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Gluten \u2013 is it really harmful to all of us?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_set_up_a_diet_plan_for_muscle_growth\"><\/span>How to set up a diet plan for muscle growth?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In recent years, the most popular fitness videos on YouTube have included content where athletes, celebrities, fitness enthusiasts and \u201cnormal mortals\u201d shoot their diet plans throughout the day, so called \u201c<em><strong><a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=What+I+Eat+In+A+Day+\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">What I Eat In A Day<\/a><\/strong><\/em>&nbsp;or&nbsp;<em><strong><a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Full Day of Eating<\/a><\/strong><\/em>\u201c. Being inspired by new recipes, meals and foods is definitely not a bad thing.&nbsp;<strong>But the problem arises when we try to headlessly copy these diets<\/strong>&nbsp;and hope to achieve the same goal or look like our favorite idols.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And then there are the various&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10,000 kcal challenges<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">the original diet according to Michael Phelps<\/a>&nbsp;and other world-famous athletes, as well as a number of&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bulking+diet\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">instructions from bodybuilders and fitness athletes<\/a>, in which they try to advise us on how to approach a diet to gain muscle.&nbsp;<strong>Some are better, others worse.<\/strong>&nbsp;After reading the article, we will be able to know what should inspire us and what we would rather let go unnoticed in the wild waters of the Internet.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"What to eat for muscle growth?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"What to eat for muscle growth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">A muscle growth diet is about getting more energy from quality food, not junk food<\/h3>\n\n\n\n<p>All the pizza, burgers, Coca-Cola, sweets, and other \u201cgoodies\u201d in some of the videos mentioned above can look quite tempting. Especially when at the end of the video we see successful athletes with a relatively low percentage of body fat. But&nbsp;<strong>setting up a diet on similar foods is not a good idea.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These delicacies are among the&nbsp;<strong>highly industrially processed foods<\/strong>&nbsp;that typically&nbsp;<strong>contain a lot of salt, sugar, fat, processed carbohydrates, and a lot of calories<\/strong>&nbsp;i<strong>n small amounts.<\/strong>&nbsp;On the contrary,&nbsp;<strong>they are poor in vitamins, minerals, fiber, quality protein and at the same time have a low satiety capacity,<\/strong>&nbsp;so we can easily overeat them and receive an excessive amount of unnecessary extra energy. Many important nutrients for the optimal functioning of the body are simply lacking in such a diet, which in the long run can result in insufficient regeneration, injury and gaining unnecessarily large amounts of fat.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course,&nbsp;<strong>having a pizza, a hamburger, a beer or a glass of wine once in a while can be fine,<\/strong>&nbsp;and in addition, such a popular \u201ctreat meal\u201d that we don\u2019t want to deny can help us to maintain a healthy and balanced diet in the long run.&nbsp;<strong>For many people, this strategy has already helped to overcome the \u201call in\u201d aka \u201call or nothing\u201d approach,<\/strong>&nbsp;where they ate only healthily or unhealthily for a while. We can also follow the rule, which relies on the intake of energy coming from 80% of the optimally composed diet and 20% from our \u201ccheat foods.\u201d If you want to learn more about the issue of \u201ccheat meals\u201d, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cheat Meal \u2013 What it is and how works \u201ccheating\u201d in boarding of athletes<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_to_eat_to_gain_weight_and_muscle_healthily\"><\/span>What to eat to gain weight and muscle healthily?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nothing revolutionary, after all,&nbsp;<strong>food from quality foods that we can imagine eating for a long time<\/strong>&nbsp;without \u201ccurling our mouths\u201d with disgust at the mere thought of eating.&nbsp;<strong>We don\u2019t have to turn our diet 180\u00b0 right away<\/strong>&nbsp;and start eating foods and meals that we don\u2019t like at all, just because they are said to be healthy and beneficial. We would endure that with self-denial for only a few days, and then we would give it all up, saying that it was priceless.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>For starters, it\u2019s a good idea to simply think about how we can improve our diet<\/strong>&nbsp;and eat more healthier foods. How about trying it like that?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">CURRENT SITUATION<\/th><th class=\"has-text-align-center\" data-align=\"center\">SMALL IMPROVEMENT<\/th><th class=\"has-text-align-center\" data-align=\"center\">BIGGER IMPROVEMENT<\/th><th class=\"has-text-align-center\" data-align=\"center\">FINAL IMPROVEMENT<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fried schnitzel with French fries and mayonnaise<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fried schnitzel with American potatoes and ketchup<\/td><td class=\"has-text-align-center\" data-align=\"center\">Roasted chicken breast with American potatoes and ketchup<\/td><td class=\"has-text-align-center\" data-align=\"center\">Roasted breast with American potatoes, vegetable salad and a dip based on Greek yogurt<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sweetened cappuccino with coconut syrup and pecan plait<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino with coconut syrup and whole meal muffin<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino with 0% Greek yogurt,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muesli<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=chocolate\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chocolate<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lungo with a drop of semi-skimmed milk to taste and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein pancakes<\/a>&nbsp;with Greek yogurt, pieces of fruit and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitcheat chocolate<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Over time, with the help of these small and inconspicuous adjustments, which are far more easily acceptable to humans, we should&nbsp;<strong>approach the model of the so-called a healthy plate,<\/strong>&nbsp;which is a more functional alternative to the nutrition pyramid. Thanks to it, we can easily see how each of our meals should be ideally composed in terms of the distribution of nutrients.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_en-1124x1049-1.png\" alt=\"How to set up a diet plan?\" class=\"wp-image-258723\" style=\"width:843px;height:787px\" title=\"How to set up a diet plan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_en-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/visual_en-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">image from food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">It\u2019s quite simple on a plate, but what about different snacks?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If it\u2019s only a little bit possible and we have time for food, let\u2019s put the snack on a plate as well. Carbohydrates will be represented by a slice of rye bread, protein by for example skyr, Greek yogurt 0% or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein pancakes<\/a>&nbsp;with a layer of white yogurt and a piece of favorite fruit or a mixture of berries to it.<\/li>\n\n\n\n<li>If it isn\u2019t possible, we simply prepare a snack sandwich in the form of a smaller piece of halved whole meal bread smeared with cream cheese and with two slices of ham, Edam cheese, hard-boiled egg and a favorite vegetable. Put it in a box, add another piece of sliced vegetables (kohlrabi, carrots, cucumber\u2026) and we\u2019re done. It\u2019s no rocket science.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"And_what_exactly_are_those_proteins_fats_and_carbohydrates\"><\/span>And what exactly are those proteins, fats, and carbohydrates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sources of protein:<\/strong> meat, fish, seafood, milk, dairy products and cheese, eggs, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=legumes\" target=\"_blank\" rel=\"noreferrer noopener\">legumes<\/a> (peas, <a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">beans<\/a>, all kinds of <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\/lentils\" target=\"_blank\" rel=\"noreferrer noopener\">lentils<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">chickpeas<\/a>, edamame), pseudo-cereals (<a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\">buckwheat<\/a>, <a href=\"https:\/\/gymbeam.com\/bio-amaranth-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">amaranth<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa<\/a>), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">nuts, seeds,<\/a> vegetable meat substitutes, delicatessen yeast, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">whey protein<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">plant-based protein<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\">protein bars<\/a>.<\/li>\n\n\n\n<li><strong>Sources of fat:<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts and seeds,<\/a>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oils<\/a>, olives, avocados, butter and other sources of fat, which are a natural part of animal proteins.<\/li>\n\n\n\n<li><strong>Sources of carbohydrates:<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whole grains and cereals<\/a>&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=flour\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flour<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a>, pasta,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bread-and-pastry\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bread and pastries<\/a>), pseudo-cereals, potatoes and sweet potatoes,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legumes<\/a>, fruits and vegetables.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We should consume at least&nbsp;<strong>400 grams of vegetables<\/strong>&nbsp;and&nbsp;<strong>200 grams of fruit<\/strong>&nbsp;per day, which corresponds to 4\u20135, alternatively 2\u20133 medium-sized pieces.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"What are proteins, fats, and carbohydrates?\" class=\"wp-image-188466\" style=\"width:843px;height:562px\" title=\"What are proteins, fats, and carbohydrates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_nutritional_tips_for_muscle_growth\"><\/span>3 nutritional tips for muscle growth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Consume more energy than before so that the muscles have something to grow from<\/h3>\n\n\n\n<p>We have already said that something like an unestablished eating of everything that comes to hand is not the right idea.&nbsp;<strong>We should increase our energy intake through a quality diet, by about 10\u201320% above our maintenance intake,<\/strong>&nbsp;when we maintain a stable body weight. Regarding calories, it would be nice to add about 250 kcal.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Once every 2 weeks, under the same conditions, we consider and measure the basic body circumferences,<\/strong>&nbsp;such as the circumference of the waist, hips, abdomen, chest, and others that we want to monitor. If the weight and centimeters have not moved upwards, we simply add another 250 kcal per day to the diet. As the weight or centimeters increase, we have successfully reached caloric excess and we are starting to gain muscle.&nbsp;<strong>It is important that the energy excess is not too great and that we do not gain an unnecessarily large amount of body fat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">How to easily add 250 kcal per day?<\/h4>\n\n\n\n<p>When we look at the picture of a healthy plate, we can imagine a simple manipulation of its composition.&nbsp;<strong>By increasing the carbohydrate component<\/strong>&nbsp;by about 200 grams of cooked&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalogsearch\/result\/?q=pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta, couscous and other cereals,<\/a>&nbsp;we get the desired 250 kcal extra. We can also achieve this with, for example, a 40 gram portion of favorite&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts<\/a>&nbsp;or a larger teaspoon of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walnut butter<\/a>. In case we are not able to receive energy intake for muscle growth using a solid diet, a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quality gainer<\/a>&nbsp;can help us.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are not sure how big your energy intake should be and how to calculate it, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to calculate your energy and macronutrient intake for weight loss or muscle gain?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Get enough protein<\/h3>\n\n\n\n<p>In our bodies, muscle proteins break down and are formed almost constantly.&nbsp;<strong>In order for muscles to grow and increase their volume, it is necessary to receive enough protein per<\/strong>&nbsp;<strong>day,<\/strong>&nbsp;which stimulates the production of muscle proteins (MPS \u2013 muscle protein synthesis).&nbsp;<strong>How much protein is it per day?<\/strong>&nbsp;For most strength training athletes, this amount falls within a wide range of&nbsp;<strong>1.4-2.0 g of protein per kilogram of body weight.<\/strong>&nbsp;For athletes weighing 70 kilograms, this represents about 98\u2013140 grams of protein per day. The more intensely and often we train, the more protein we need.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">And how often should we take protein?<\/h4>\n\n\n\n<p>Due to the maximum use of anabolic processes, according to the International Society for Sports Nutrition, it is ideal to&nbsp;<strong>eat a meal containing about 20\u201340 grams of quality protein every 3\u20134 hours.<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Whey<\/a>&nbsp;or&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based protein<\/a>&nbsp;can help us meet our daily recommended protein intake.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to expand your supply of protein sources, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 foods with which you can easily add protein to your diet.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Include dietary supplements to help you gain muscle<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>A quality&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer<\/a>&nbsp;or&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/meal-replacement\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">meal replacement<\/a>&nbsp;can help us increase our energy intake,<\/strong>&nbsp;especially in cases where we are unable to eat a targeted amount of energy in the form of a solid diet or for any reason we prefer a liquid diet that is more quickly absorbed.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Whey<\/a>&nbsp;or&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based protein<\/a>&nbsp;will help us meet the recommended daily protein intake<\/strong>&nbsp;and after training will turn the scales between breaking down and building muscle proteins to create them.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Micellar casein<\/a>&nbsp;is suitable as a nocturnal protein<\/strong>&nbsp;for the gradual and slow supply of nutrients to the muscles or when we are without food for a long time.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/creatine\" class=\"ek-link\">Creatine<\/a>&nbsp;<\/strong>is a substance that we naturally receive from our diet and our bodies make it themselves in the kidneys and liver from the amino acids glycine, arginine, and methionine.&nbsp;<strong>Creatine supplementation can increase body\u2019s reserves by 20\u201340%, and thus provide more fast energy for explosive performance and greater strength,&nbsp;<\/strong>which can manifest itself in the form of more effective training and a stronger training stimulus.&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/li>\n\n\n\n<li><strong>The&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamin<\/a>&nbsp;and&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/other-minerals\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multimineral<\/a>&nbsp;formula will help us with enough of all basic micronutrients,<\/strong>&nbsp;which play an important role in almost all biological processes in our bodies.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Dietary supplements for muscle growth\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Dietary supplements for muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Strength_training_is_the_alpha_and_omega_of_successful_muscle_growth\"><\/span>Strength training is the alpha and omega of successful muscle growth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>From a nutritional point of view, the condition for successful muscle growth is a slight excess of energy and sufficient intake of proteins and micronutrients<\/strong>&nbsp;so that the body can function optimally.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The most important stimulus with respect to muscle hypertrophy is an impulse to muscle cells in the form of strength training or other sufficiently intense movement.<\/strong>&nbsp;Without exercise, the muscles simply do not want to grow, which is logical. As in life, we have no chance of learning a foreign language if we do not try.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the beginning, it really doesn\u2019t matter if we train at home only with our own body weight or on a street workout field, we run full-body training, splits, German Volume Training or Korte training program in the gym<strong>. All of these are \u201cmere\u201d strength training tools that need to be learned to use.<\/strong>&nbsp;First and foremost, the most important thing is to create the conditions for strength training to be successful and translate into muscle growth.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30539,36388,36412,6086,36625,5331,5380,53647,43903,38734,38608,5951,28324,28324,51652,28683,3885,6322,40624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_training_tips_for_muscle_growth\"><\/span>6 training tips for muscle growth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Decide and create a training plan<\/h3>\n\n\n\n<p>When we regularly alternate time intervals of daily training within a year, followed by a break of several months, we cannot be surprised that no results are seen.&nbsp;<strong>Everything simply needs time.<\/strong>&nbsp;Muscles do not miraculously grow after 3 workouts with dumbbells and protein after training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In reality, it is necessary to think about how many hours a week we are able to devote to strength training. And most importantly, we really&nbsp;<strong>have to make a decision and go for it.<\/strong>&nbsp;This will be important for the setting of the training plan. Complete regeneration occurs within 24\u201372 hours after training. Therefore, it is advisable to take this into account during the compilation of the training plan.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do we only have time twice a week?<\/strong>&nbsp;Then we choose full body training.<\/li>\n\n\n\n<li><strong>Do we have time three times a week?<\/strong>&nbsp;Then we have a choice of full-body, \u201cUpper\/Lower (division of the body into top and bottom)\u201d and a classic split with 1 muscle workout per week.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We can do the same if we want to train four times a week (\u201cUpper\/Lower\u201d or tensile-pressure division of training).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Training well several times a week is already a relatively difficult matter for adequate regeneration.<\/strong>&nbsp;However, this requires a lot of experience and knowledge of yourself. If you want to help compile a training plan, read our article<strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How to design a quality workout plan \u2013 tips, trainings, most common mistakes.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 training tips for muscle growth\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 training tips for muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Build on basic exercises, create and learn a stack of exercises<\/h3>\n\n\n\n<p><strong>What exercises are best? Those with which you have mastered the technique and suit your biomechanics of movement.<\/strong>&nbsp;We consider&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">squats<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">deadlifts<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=UZhxrnaHPx0&amp;ab_channel=GymBeamcz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bench-press<\/a><\/strong>&nbsp;to be the holy trinity of strength training. We will effectively train almost the whole body with these exercises, and if they suit us, they should definitely not be missing from the training plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Another point is the breakdown of individual parts into exercises<\/strong>&nbsp;that suit us, we know them, and we can practice them with the correct technique.&nbsp;<strong>For a start, at least 3 exercises for a large muscle part and 2 exercises for a smaller muscle part will be enough.<\/strong>&nbsp;Subsequently, we divide the exercises into a training plan according to the time possibilities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If we do not have experience with strength training, it is definitely a good start to contact a coach, or at least a friend who has been lifting weights for some time now and will teach us the correct techniques.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Start with a basic number of series and repetitions with sufficient load<\/h3>\n\n\n\n<p>Due to the time required for complete regeneration, it seems appropriate<strong>&nbsp;to exercise one muscle part about twice a week.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We have already said that about&nbsp;<strong>3 exercises for a large muscle part and 2 exercises for smaller ones in 3\u20134 working series will be enough.<\/strong>&nbsp;And how many repetitions is appropriate to choose in one training session? This is a range of<strong>&nbsp;40\u201360 repetitions.<\/strong>&nbsp;We can bounce back from more&nbsp;<strong>powerful 4\u20136<\/strong>&nbsp;<strong>repetitions in a complex exercise to \u201cbodybuilding\u201d 8\u201312 repetitions<\/strong>&nbsp;in the next exercise in 3-4 work series.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In this case, the load is ideally selected between 80\u201385% (1RM) for 4\u20136 repetitions in a series and 60\u201375% (1RM) for 8\u201312 repetitions in a series.<\/strong>&nbsp;1RM expresses the maximum weight of the load that we are able to lift with the correct technique. When we do 12 repetitions of the exercise and feel that we have a few more in reserve, it is time to add to the load to achieve the optimal growth impulse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Plan, strategically increase the load and deload once in a while<\/h3>\n\n\n\n<p><strong>The more trained we are, the easier the lifted weight is for us.<\/strong>&nbsp;Therefore, it is necessary to take this factor into account within the mesocycle (medium-term time period of training) and make the training a bit more demanding every week by adding to the number of repetitions or a longer time under tension (TUT). As part of training planning, we should&nbsp;<strong>increase the load in a mesocycle lasting about 4-8 weeks.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>After this mesocycle, it would be time for a weekly deload phase,<\/strong>&nbsp;when we reduce the intensity of the training by about half due to less load on the barbell or the number of done series. This will achieve the full manifestation of training adaptations. We can simply reduce the load on the barbell or the number of drilled series.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>After this block, we will test our 1RM again<\/strong>&nbsp;and plan another training load accordingly. We force the muscles to grow so that the&nbsp;<strong>training will respect the progressive overload<\/strong>&nbsp;when the individual training blocks are becoming more and more demanding and the muscles receive a stronger growth impulse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>And what should be the pause between the series?<\/strong>&nbsp;Approximately&nbsp;<strong>3 minutes between the heaviest series and 2 minutes between the lighter series<\/strong>&nbsp;to adequately restore energy resources for further muscle work.&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"How many times a week to exercise for muscle growth?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"How many times a week to exercise for muscle growth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Be patient and persistent<\/h3>\n\n\n\n<p><strong>Not even Rome was built in a day, Michelangelo did not carve the statue of David overnight,<\/strong>&nbsp;so we must accept the fact that everything has its time. It is necessary to&nbsp;<strong>trust the set process, monitor progress and cleverly adjust the plan according to the output of medium-term goals.<\/strong>&nbsp;This means that we can make partial changes to the training plan after about a month of careful and patient work. Of course, we do not include manipulating the size of the load with respect to the goal of achieving progressive overload.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There is also a huge difference in what starting position we are in.&nbsp;<strong>The beginner grows literally from just looking at the barbell<\/strong>&nbsp;and the advanced to experienced strength athlete is happy for every 100 grams of new muscle mass.&nbsp;<strong>We each have natural potential elsewhere.<\/strong>&nbsp;And that needs to be respected and understood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in how to set your goals and mind correctly for success, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/you-arent-seeing-results-from-diet-and-hard-work-at-the-gym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">You aren\u2019t seeing results from diet and hard work at the gym? We will tell you how to succeed!<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Don\u2019t underestimate sleep and enough time to regenerate<\/h3>\n\n\n\n<p><strong>Sleep is a powerful wizard,<\/strong>&nbsp;whose secrets are gradually revealed to us and their wide range of work continues to surprise us.&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Optimal sleep<\/a>&nbsp;is important<\/strong>&nbsp;for maintaining good cognitive function, stress management, eliminating fatigue, healthy testosterone levels and an overall favorable hormonal environment for muscle growth.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>An excessive training load usually does not transform into better results either. On the contrary.<\/strong>&nbsp;Let\u2019s respect the training process and train hard enough. Then it is time for rest and quality regeneration, for example in the form of massages, cold therapy, sauna, and other techniques.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested to know more about nutrition in the period around training, read our article&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">What to eat before and after a workout to reach maximum results.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Factors_that_need_to_be_met_for_muscle_growth\"><\/span>Factors that need to be met for muscle growth:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>A slight excess of energy in the diet,<\/strong>&nbsp;about 10\u201320% in addition to the maintenance energy intake.<\/li>\n\n\n\n<li><strong>Daily intake of sufficient protein<\/strong>&nbsp;in a wide range of&nbsp;<strong>1.4\u20132 g per kg body weight.<\/strong><\/li>\n\n\n\n<li><strong>A quality training plan respecting the principle of progressive overload,<\/strong>&nbsp;which can be supported by increasing the training volume, higher training intensity, shortening the rest interval between sets or slowing down the pace of exercise.&nbsp;<span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li><strong>Sufficient space for the regeneration of muscles and the nervous system,<\/strong>&nbsp;which is also exhausted by demanding training.&nbsp;<span style=\"color: #ff6600;\">[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Sleep at least 7\u20139 hours a day.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"What affects muscle growth?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"What affects muscle growth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_to_take_from_it\"><\/span>What to take from it?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Meeting the conditions for muscle growth is not as complicated as it might seem, is it? We don\u2019t need any shortcuts, accelerators, groundbreaking training methods or miraculous pills.&nbsp;<strong>Just follow some of the most important variables for muscle growth, progress and most importantly be patient and consistent.<\/strong>&nbsp;Even if we don\u2019t want to work out, only the nice post-workout feeling thanks to endorphins will push us into the gym.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Building muscle is a matter of months, years, but in fact it can be a matter of a whole training career.<\/strong>&nbsp;But it depends on our ambitions and goals. For an attractive muscular figure, it is enough to&nbsp;<strong>exercise for a long time about 3 times a week, eat a quality balanced diet with enough of all nutrients,<\/strong>&nbsp;<strong>sleep enough and not stress unnecessarily.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked the article and it was beneficial for you, we will be happy if you share it, so you can help other readers with setting up a diet and training for muscle growth.&nbsp;<strong>What helped you build muscle mass?&nbsp;<\/strong>Share with us your advice and tips in the comments.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t waste time and simply set up a diet and training plan for muscle growth.<\/p>\n","protected":false},"author":65,"featured_media":188706,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7181,7349,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-muscle-mass-growth","10":"tag-nutrition","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-26T13:23:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-05T09:23:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"What to Eat and How to Exercise to Finally Gain Muscle?\",\"datePublished\":\"2020-10-26T13:23:00+00:00\",\"dateModified\":\"2025-08-05T09:23:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\"},\"wordCount\":3657,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"keywords\":[\"eating plan\",\"muscle mass growth\",\"nutrition\",\"workout\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\",\"name\":\"What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"datePublished\":\"2020-10-26T13:23:00+00:00\",\"dateModified\":\"2025-08-05T09:23:34+00:00\",\"description\":\"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What to Eat and How to Exercise to Finally Gain Muscle?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog","description":"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/","og_type":"article","og_title":"What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog","og_description":"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.","og_url":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2020-10-26T13:23:00+00:00","article_modified_time":"2025-08-05T09:23:34+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","type":"image\/jpeg"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"What to Eat and How to Exercise to Finally Gain Muscle?","datePublished":"2020-10-26T13:23:00+00:00","dateModified":"2025-08-05T09:23:34+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/"},"wordCount":3657,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","keywords":["eating plan","muscle mass growth","nutrition","workout"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/","url":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/","name":"What to Eat and How to Exercise to Finally Gain Muscle? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","datePublished":"2020-10-26T13:23:00+00:00","dateModified":"2025-08-05T09:23:34+00:00","description":"How to gain muscle? We know the answer and will help you set up the optimal diet and training plan and tell you which dietary supplements are good for you.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/FB_CoJistAjakCvicitAbychNabralSvaly_Blog-1-1.jpg","width":1200,"height":628,"caption":"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"What to Eat and How to Exercise to Finally Gain Muscle?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=297613"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297613\/revisions"}],"predecessor-version":[{"id":736348,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/297613\/revisions\/736348"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/188706"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=297613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=297613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=297613"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=297613"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=297613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}