Jag vet att många av er vill bygga muskler. Ni är både kvinnor och män som vill öka er muskelmassa eftersom allt fler inser att det faktiskt är snyggt med en fast, stark och trimmad kropp.
Jag vill börja med att säga att om ni ska bygga muskler måste ni inse att det är en förändring som ni ska göra med er kropp och ifall ni ska göra en förändring måste ni ändra på sådant som är rutin idag.
OM du inte ska se ut som du gjort ska du INTE göra som du tidigare gjort. Dina muskler måste BELASTAS för att de ska fatta att de måste växa/stärkas/bli hårdare. Jag är säker på att du varit på gymmet någon gång eller kanske många gånger i ditt liv. Du har säkert ett upplägg som funkar bra. Om du känner att du blir starkare och musklerna ökar i volym eller vad nu ändamålet är för varje vecka som går kan du i princip sluta läsa nu. Om du känner att det finns mer att ge och att du inte är helt nöjd med dina resultat hittills ska du fortsätta läsa.
Många jag träffar har fått för sig att musklerna själva uppgraderar sig i styrka efter ett tag och att det då är dags att lägga på mer vikt på stången, hanteln eller maskinen. Det är det största felet man kan göra. Kör du 10 kg i en övning kommer din muskel aldrig att bli stark nog att klara 12 kg. Du måste tvinga den att klara av 12 kg. Det gör du genom att belasta muskeln med mer än den klarar av och sedan köra så många repetitioner du klarar. Orkar du bara tre fyra stycken på den nya vikten gör det inget. Din muskelstyrka är ju inte där riktigt än, ellerhur.
Du kan efter de första repetitionerna sänka och kör vidare på den lägre vikten. Upprepa detta under följande set för att tala om för muskeln att den minsann inte kan lata sig och vara liten nu när det finns yttre krafter som tvingar den att utföra ett arbete den måste klara av i framtiden. Vill du inte sänka belastningen efter ett par repetitioner kan du ta en micropaus på så många sekunder som du behöver för att orka köra de sista repsen med samma höga belastning.
För varje pass som går ökar du antalet repetitioner tills du klarar sisådär 8-12 stycken. När du nått dit är det dags att börja öka igen på samma sätt. Var inte rädd för att köra fler set än de traditionella tre stycken som ofta rekommenderas. För att ge musklerna en rejäl omgång kan man köra 4-10 set per övning beroende på hur mycket tid man har. Jag brukar alltid börja med ett eller flera uppvärmningsset och höja vikten allt eftersom tills jag är uppe på maxbelastningen där jag börjar räkna mina set.
Tänk på att skaderisken ökar om du kör tungt så se till att lära dig rätt teknik först. Det är ingen fara att ”fuska” ibland och jobba med andra muskler eller gunga kroppen lite grann om det gör att du kan köra tyngre belastning – OM du har rätt teknik. Våra kroppar går inte sönder bara för att man svankar en aning, observera naturlig svank och inte överdriven eller om man gungar lite lätt vid bicepscurl med skivstång. Jag ser till exempel ingen mening med att ställa sig intill en vägg med ryggen om man har som syfte att köra tunga bicepscurl.
Nu är det inte bara att träna tungt som tusan på gymmet och hoppas att man blir stor som ett hus bara för det. Vad man gör mellan passen är den största anledningen till att många lyckas – eller misslyckas.
Vila och mat är två viktiga bitar som man måste veta hur man gör dem optimalt för maximala resultat. Man tränar 3-5 timmar per vecka oftast och hur många fler timmar lägger man inte på att äta och sova. Att sova vet nog de flesta hur man gör. Det många inte tänker på är att det är när man sover som kroppen återhämtar sig och tillväxhormonerna gör sitt. Att sova 7-9 timmar anser jag är det optimala för att lyckas med sin träning. Jag vet de som tar igen en del av nattsömnen genom en powernap mitt på dagen för att vara på säkra sidan, speciellt om de lägger in två träningspass på en dag. Har du problem med sömnen finns massor av saker att göra, till exempel anteckna sådant som surrar i huvudet lagom till man ska somna för att rensa tankarna, undvika koffein sent på dagen, varva ner med tända ljus och undvika TV:n med mera. Mitt råd är att googla efter tips för att somna lättare.
När det gäller kosten finns det många teorier om vad som funkar bäst. Min filosofi är precis som innan att om man ska göra en förändring så gäller det att chocka kroppen även med kosten. Hur mycket protein som behövs för att tillgodose muskeltillväxten verkar inte de som forskar vara överens om.
Om man säger så här – tänk dig att du går upp 3,6 kg i muskelmassa på ett år. Det blir cirka 10 gram muskler per dag. Muskler besår av cirka 20% protein, vilket innebär att dina muskler kommar att byggas av 2 gram protein per dag. Nu är detta givetvis bara ett exempel taget ur luften men ni förtår vad jag menar. Protein är inblandat i så många fler processer än att bygga muskler så ett högt intag äar att rekommendera. De flesta klarar sig dock på 2-3 gram protein per kilo kroppsvikt för att vara på säkra sidan. Det finns de som äter mer än så men det är mest för att de inte vill få i sig en massa energi från fett eller kolhydrater, till exempel under en diet.
Tränar man inte hårt kan man minska en aning på proteinintaget men som sagt, det är bättre att lägga en större bit kycklingfilé på tallriken än extra ris om man tänker på vikten. När det gäller kolhydraterna gäller det att bestämma sig för vad man egentligen vill med träningen. I det här fallet är det muskeltillväxt som gäller. För att orka träna hårt behöver man energi. Kolhydrater ger bra energi och därför kan man öka intaget en aning under denna period.
Det är främst de nyttiga kolhydraterna som gäller, de som man äter vid en diet, men i större mängd. Det finns dock ett tillfälle om dagen då man kan äta eller dricka kolydrater med högt glykemiskt index och det är direkt efter träningspasset. En gainer är ett enkelt och gott alternativ. Denna dryck är främst till för att fylla på energireserverna man gjort av med under passet. Man behöver inte vara orolig, kolhydraterna kommer inte att lagras som fett när man intar dem efter hård fysisk aktivitet. Mängden beror på intensiteten på passet. Ett tuffare konditionskrävande pass kräver mer återhämtning i form av kolhydrater än ett rent styrketräningspass. Man får känna efter helt enkelt.
Fetter har även de en viktig funktion när man vill bygga muskler. Fettet påverklar nämligen bland annat testestsoronutsöndringen och kan även, vilket många inte tänker på, öka fettförbränningen. Det är viktigt att tänka på att man INTE ska frossa i en massa skräpmat bara för att få i sig stora mängder energi och fett. Den sortens mat tillför bara kroppen en massa tomma kalorier, fel sorts fett och ofta alldeles för lite protein. Bulka är ett ord man ofta hör hos kroppsbyggare, det innebär att man äter mer än kroppen behöver. Många misstolkar dock detta och ligger på tusen eller mer kalorier per dag än vad man behöver om man ska stå still i vikt, vilket gör att de lägger på sig onödig vikt i form av fett. För att gynna muskeltillväxt kan man öka energiintaget med några hundra kalorier per dag men mer än så behövs inte.
Jag har tränat flera som ökat i muskelmassa under en lågkolhydratskost och dessutom på ett stort kaloriminus. Allt handlar om timing med maten, rätt innehåll och som jag nämnde i början av texten, rätt sorts träning. Nu ska man tänka på att många av de jag träffar aldrig har tränat förut. Det blir betydligt svårare att åstadkomma deras resultat när man redan tränat ett par år.
Sist men inte minst så bör man se över sitt alkoholintag. Att dricka någon gång då och då är ingen fara, det kan öka motivationen om man får dansa och ha kul och kanske visa upp vad man åstadkommit på nattklubbarna haha. Skämt å sido, att dricka måttligt med alkohol någon gång då och då gör inte så mycket skada och det förstör verkligen inte en veckas träning som många tror. Däremot kan en rejäl fylla och framförallt om man dricker ofta vara negativt för testosteronet, fettförbränningen, vätskebalansen med mera. Välj dina alkoholdagar med omsorg och se till att inte träna samma dag eller dagen efter om du känner dig bakis. Vill du röra på dig funkar promenader och liknande bra isåfall. Andra tips är att dricka varannan vatten, äta bra mat i samband med alkoholintaget och se till att man får en bra nattsömn.
Nu är det bara att sätta upp mål och försöka nå dit utan skador eller förlora motivationen på vägen.
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