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how to build dry muscle mass

How to build dry muscle mass?

Are you determined to improve your figure?

Do you dream of impressive muscles?

Bet on dry muscle mass and enjoy the results achieved.

Table of content

  1. What is dry muscle mass?
  2. How to build muscle mass?
  3. What supplementationare recommended for dry muscle mass?
  4. What should be taken into account during building up dry muscle mass?

What is dry muscle mass?

Generally speaking, it is muscle tissue that is formed without the accumulation of fat within it. When starting to build muscle mass, we take more calories, which lead to increased muscle and fat mass. In order to generate as little fat gain as possible we need to be determined, patient and persistent, as this is not an easy task. We have to realize that by making a deviation from the dry muscle mass diet, we can lose our efforts because it affects the whole process of building muscle mass.

No wonder that by increasing the volume of your muscles you dream of reducing the growth of fat tissue. This is a difficult task, but not impossible. The process of building dry muscle mass imposes on us a rigorously balanced diet as well as regular strength training aimed at building mass.

How to build muscle mass?

To build muscle mass and reduce fat gain at the same time, we need to focus on weight reduction. Netx, it is possible to start the proper training to build our muscles. This is the right step, so that the poorly visible effects do not discourage. It is physically impossible to convert fats into muscles, but only to reduce them through an appropriate diet and high physical activity.

dry muscle mass

The most effective solution to help build dry muscle mass is strengthen workouts. It is the right load that is able to build muscles while reducing the amount of unwanted fat accumulated in different parts of the body. Remember, however, that the best results are ensured by strength training and a proper diet.

Everyone is different and there is no single recipe for building dry muscle mass. Each case is different, so we should approach the training on an individual basis. When performing strength training we should take into account multijoint exercises on heavy weights. They should be characterized by a large number of series in counterweight to a small number of repetitions. It is necessary to remember about the variety of exercises and their effects on muscles. Muscles are very adaptable and after some time they will get used to the dictated effort. It is extremely important to provide new stimuli. How to achieve this? It is enough to change your training plan in 1-2 month intervals and add new exercises and use different training methods.

What supplementationare recommended for dry muscle mass?

It is beneficial to diversify a properly balanced diet and nutrients and supplements. The first thing we have to do is to determine the need for macro nutrients in the diet. It is assumed that we should deliver to the body on average daily:

  • about 2-2.5 grams of protein per kilogram of body weight,
  • 4-6 grams of carbohydrates,
  • 0.5-0.7 grams fat.

Remember not to exceed the recommended amount of protein, as you can achieve the opposite of the intended effect. What is more, a deficiency of this macroelement makes it difficult to build clean dry muscle mass. Protein nutrients can be used to maintain protein levels. Choose protein supplements that are only high quality and contain lots of exogenous amino acids, i.e. those that your body cannot produce on its own. Arginine, phenylalanine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and valine can be distinguished here. Make sure that the conditioners include whey proteins which accelerate the absorption time of amino acids released from protein structures in the product. In order to be as effective as possible, protein-based prongs should contain excipients that facilitate the absorption of the product. I mean, choline, L-carnitine, inositol.

It is recommended to take protein supplements 3 times a day: before noon, after workout and overnight. The latter prevents the catabolism of proteins, i.e. their disintegration.

It is necessary to include carbohydrates rather than to concentrate only on proteins The research shows that the best high quality supplements that increase energy levels are those that have a high carbohydrate content with different glycemic indices. In addition, supplements should also keep insulin constant during even very intensive physical activity. It can be achieved through substances such as isomaltulose and maltodextrin.

dry muscle mass supplementation

Remember, however, to build dry muscle mass and to deliver healthy fats, i.e. unsaturated fatty acids, to the body. Their advantage is that they do not tend to accumulate in the form of reserve fat tissue. By delivering unsaturated fatty acids to the body, energy to the muscles is provided and muscle glycogen stores are mainatined during the workout.

What should be taken into account during building up dry muscle mass?

Supplementation is only an element that helps build dry muscle mass. it is recommended to focus on preparing a balanced healthy diet. The following products should sppear in the diet:

  • lean poultry meat,
  • fish,
  • legume products,
  • whole-grain flours,
  • Nuts,
  • the grains,
  • vegetables and fruits.

Don't forget to hydrate your body properly. Only then the most important values coming from food can be transoirted to cells.

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  1. Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361