{"id":665,"date":"2018-09-10T10:34:53","date_gmt":"2018-09-10T10:34:53","guid":{"rendered":"https:\/\/blog.myogenlabs.com\/?p=665"},"modified":"2023-12-15T04:53:10","modified_gmt":"2023-12-15T04:53:10","slug":"how-to-gain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/jak-ziskat-svalovou-hmotu\/","title":{"rendered":"Jak rychle nabrat svaly"},"content":{"rendered":"<h1 style=\"text-align: center;\"><strong>JAK RYCHLE Z\u00cdSKAT SVALY<\/strong><\/h1>\n<h2><strong>Co je Muscle?<\/strong><\/h2>\n<p>Postavit <strong>sval<\/strong> mus\u00edme to pochopit. Wikipedia definuje svaly jako: \u201ea <em>m\u011bkk\u00fd<\/em> tk\u00e1\u0148 nalezen\u00e1 u v\u011bt\u0161iny zv\u00ed\u0159at. <strong>Sval<\/strong> bu\u0148ky obsahuj\u00ed <a href=\"https:\/\/www.webmd.com\/men\/features\/benefits-protein\"><strong>protein<\/strong><\/a> vl\u00e1kna aktinu a myosinu, kter\u00e1 klou\u017eou jeden za druh\u00fdm a vytv\u00e1\u0159ej\u00ed a <strong>kontrakce<\/strong> kter\u00e9 m\u011bn\u00ed jak d\u00e9lku, tak <strong>tvar<\/strong> bu\u0148ky. <a href=\"https:\/\/anabolic-coach.com\/cs\/udrzovat-svalovou-hmotu\/\" target=\"_blank\" rel=\"noopener\"><strong>Svaly<\/strong><\/a> funkc\u00ed je vyr\u00e1b\u011bt <strong>s\u00edla a pohyb<\/strong>. Jsou prim\u00e1rn\u011b zodpov\u011bdn\u00e9 za udr\u017eov\u00e1n\u00ed a zm\u011bnu dr\u017een\u00ed t\u011bla, lokomoce a tak\u00e9 <strong>hnut\u00ed<\/strong> vnit\u0159n\u00edch org\u00e1n\u016f, jako je kontrakce srdce a pohyb potravy tr\u00e1vic\u00edm syst\u00e9mem peristaltikou.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/VVL-8zr2hk4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>V tomto textu jsme podtrhli n\u011bkolik slov: <a href=\"https:\/\/anabolic-coach.com\/cs\/7-protein-alternativa-pro-kulturistiku\/\" target=\"_blank\" rel=\"noopener\">protein<\/a>, kontrakce, tvar, pohyb, s\u00edla a pohyb. Tato slova budou z\u00e1kladem tohoto \u010dl\u00e1nku, proto\u017ee p\u0159edstavuj\u00ed svaly a jejich vlastnosti. P\u0159iprav\u00ed cestu k pochopen\u00ed toho, jak m\u016f\u017eete budovat svalovou hmotu a z\u00edskat efektivn\u011b dob\u0159e strukturovanou strukturu <strong>sval<\/strong> <strong>Hmotnost<\/strong>.<\/p>\n<h2><strong>Jak vlastn\u011b z\u00edsk\u00e1m svaly?<\/strong><\/h2>\n<p>Abychom pochopili, jak na to <strong>budovat svaly<\/strong>, mus\u00edme nejprve zkontrolovat z\u00e1klady svalov\u00e9 fyziologie. Kdy\u017e jsme<a href=\"https:\/\/anabolic-coach.com\/cs\/vyhody-zvedani-tezkych-zavazi\/\" target=\"_blank\" rel=\"noopener\"> zvedat z\u00e1va\u017e\u00ed<\/a>, vytv\u00e1\u0159\u00edme mikroslzy (traumata) v <strong>sval<\/strong> vl\u00e1ken, kter\u00e1 vyz\u00fdv\u00e1 k akci n\u011bkter\u00e9 \u201esatelitn\u00ed bu\u0148ky\u201c, jejich\u017e jedinou povinnost\u00ed je opravit po\u0161kozen\u00e1 vl\u00e1kna, a to je p\u0159esn\u011b ten jev b\u011b\u017en\u011b zn\u00e1m\u00fd jako \u201esvalov\u00e1 hypertrofie\u201c.<\/p>\n<p>Tohle je p\u0159esn\u011b tvoje <a href=\"https:\/\/anabolic-coach.com\/cs\/kulturistika-split-do-you-need-it\/\" target=\"_blank\" rel=\"noopener\">v\u00fdcvik<\/a> c\u00edlem je zlomit a opravit, proto\u017ee tento proces je ten, kter\u00fd stimuluje synt\u00e9zu b\u00edlkovin. Zde jsou pravidla pro budov\u00e1n\u00ed v\u00edce sval\u016f.<\/p>\n<h2>PRAVIDLO #1: Jezte v\u00edce kalori\u00ed, ne\u017e kolik pou\u017e\u00edv\u00e1te<\/h2>\n<p>Postavit <strong>sval<\/strong> p\u0159i optim\u00e1ln\u00ed rychlosti mus\u00edte spot\u0159ebovat v\u00edce kalori\u00ed, ne\u017e va\u0161e t\u011blo spot\u0159ebuje. To je \u017eivotn\u011b d\u016fle\u017eit\u00e9, pokud chcete <strong>nabrat svaly<\/strong> bez p\u0159\u00edli\u0161n\u00e9ho tuku, nebo pokud jste v minulosti bojovali s p\u0159ib\u00edr\u00e1n\u00edm. U\u017eivatel\u00e9 anabolick\u00fdch steroid\u016f mohou b\u00fdt ke sv\u00e9 diet\u011b o n\u011bco shov\u00edvav\u011bj\u0161\u00ed, proto\u017ee jejich t\u011blo syntetizuje b\u00edlkoviny ve zv\u00fd\u0161en\u00e9 m\u00ed\u0159e 24\/7. P\u0159irozen\u00fd kulturista nebude m\u00edt tolik svobody.<\/p>\n<p>Chcete -li v\u011bd\u011bt, kolik kalori\u00ed byste m\u011bli konzumovat, zjist\u011bte si n\u00e1\u0161 baz\u00e1ln\u00ed metabolick\u00fd pom\u011br (BMR), to znamen\u00e1, kolik kalori\u00ed va\u0161e t\u011blo sp\u00e1l\u00ed v klidu. Jakmile m\u00e1te toto \u010d\u00edslo, m\u016f\u017eete p\u0159idat p\u0159ibli\u017en\u011b 500 kalori\u00ed nav\u00edc, a to je v\u00e1\u0161 denn\u00ed c\u00edl.<\/p>\n<p>Z\u00e1kladn\u00ed vzorec pro tento v\u00fdpo\u010det je:<\/p>\n<p><strong>T\u011blesn\u00e1 hmotnost (libry) x 15 = \u00fadr\u017eba<\/strong><\/p>\n<p>N\u011bkdo o hmotnosti 180 liber by se proto chystal pou\u017e\u00edt tento vzorec takto:<\/p>\n<p><strong>180 x 15 = 2700 kalori\u00ed denn\u011b = BMR<\/strong><\/p>\n<p>V\u00edme, \u017ee z\u00edskat <strong>sval<\/strong> m\u011bli byste sn\u00edst dal\u0161\u00edch 500 kalori\u00ed denn\u011b nad svou BMR, tak\u017ee n\u011bkdo v\u00e1\u017e\u00edc\u00ed 180 lb by m\u011bl j\u00edst 3 200 kalori\u00ed\/denn\u011b, aby p\u0159ibral.<\/p>\n<p>Tento \u00fadaj samoz\u0159ejm\u011b nen\u00ed vytes\u00e1n do kamene a je d\u016fle\u017eit\u00e9 sledovat v\u00e1\u0161 pokrok a podle toho upravit sv\u016fj denn\u00ed p\u0159\u00edjem kalori\u00ed. N\u011bkte\u0159\u00ed lid\u00e9 mohou zjistit, \u017ee pot\u0159ebuj\u00ed p\u0159ibrat 800 kalori\u00ed nad svou BMR, aby z\u00edskali v\u00e1hu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3137\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/Eat-More-Calories-Than-You-Use-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><strong>PRAVIDLO #2: Zn\u00e1sobte p\u0159\u00edjem b\u00edlkovin<\/strong><\/h2>\n<p>P\u0159i v\u00fdb\u011bru toho, co chcete j\u00edst v\u00edce, mus\u00edte v\u011bnovat pozornost dal\u0161\u00ed oblasti, kter\u00e1 spad\u00e1 do kategorie b\u00edlkovin. Mnoho lid\u00ed prost\u011b nej\u00ed dostatek b\u00edlkovin. Zlikvidujte ty legendy, \u017ee m\u016f\u017eete str\u00e1vit pouze 20 nebo 30 gram\u016f b\u00edlkovin poka\u017ed\u00e9, kdy\u017e j\u00edte, nebo \u017ee si d\u00e1te n\u011bkolik mal\u00fdch d\u00e1vek b\u00edlkovin 6\u20137kr\u00e1t denn\u011b. Pokud tomu budete naslouchat, budou v\u00e1m chyb\u011bt va\u0161e c\u00edle. Pokud ji\u017e absorbujete jeden gram na libru sv\u00e9 t\u011blesn\u00e9 hmotnosti, chcete j\u00edst pro t\u011blo, kter\u00e9 se sna\u017e\u00edte vybudovat, ne pro to, kter\u00e9 ji\u017e m\u00e1te - zdvojn\u00e1sobte p\u0159\u00edjem b\u00edlkovin s ohledem na sv\u016fj c\u00edl.<\/p>\n<h2><strong>PRAVIDLO #3: Jezte v\u00fd\u017eivn\u00e9 cel\u00e9 potraviny<\/strong><\/h2>\n<p>J\u00edst nespr\u00e1vn\u00e9 druhy potravin je \u010dastou chybou. Kdy\u017e se sna\u017e\u00edte <strong>nabrat hmotu<\/strong>\u201eV\u00e1\u0161 prvn\u00ed instinkt by v\u00e1s mohl p\u0159im\u011bt k tomu, abyste p\u0159ijali co mo\u017en\u00e1 nejv\u00edce kaloricky nejhust\u0161\u00ed j\u00eddla, jako jsou pizzy a koblihy, \u017ee? Pamatujte v\u0161ak, \u017ee va\u0161\u00edm c\u00edlem je hmotnost, ale v\u00edce svalov\u00e9 hmoty a m\u00e9n\u011b tuku. Budete pot\u0159ebovat j\u00eddla, kter\u00e1 jsou hust\u00e1, pokud jde o kalorie - nap\u0159\u00edklad steak a bramborov\u00e1 ka\u0161e jsou skv\u011bl\u00e1 - ale tak\u00e9 ta j\u00eddla, kter\u00e1 maj\u00ed velmi vysokou nutri\u010dn\u00ed hodnotu - jako pe\u010den\u00e9 lososov\u00e9 filety spojen\u00e9 s \u010derstv\u00fdm sal\u00e1tem jako p\u0159\u00edlohou.<\/p>\n<p>N\u011bkte\u0159\u00ed lid\u00e9 r\u00e1di po\u010d\u00edtaj\u00ed marconutrients, proto\u017ee to umo\u017e\u0148uje flexibiln\u011bj\u0161\u00ed styl diety, ale to nen\u00ed pro ka\u017ed\u00e9ho, a pro n\u011bkoho m\u016f\u017ee b\u00fdt tento styl diety \u00fanavn\u00fd. Pokud jste amat\u00e9rsk\u00fd fitness nad\u0161enec, kter\u00fd bere steroidy, nen\u00ed samoz\u0159ejm\u011b nutn\u00e9 se \u0159\u00eddit mantrou \u201epokud to vyhovuje va\u0161im makr\u016fm\u201c. M\u00edsto toho m\u016f\u017eete uniknout monitorov\u00e1n\u00edm sv\u00e9ho denn\u00edho p\u0159\u00edjmu kalori\u00ed. Pokud v\u0161ak bojujete s hubnut\u00edm, m\u016f\u017eete m\u00edsto toho zv\u00e1\u017eit \u010dist\u00fd objem.<\/p>\n<h2><strong>PRAVIDLO #4: Up\u0159ednostn\u011bte slo\u017een\u00e1 cvi\u010den\u00ed v t\u011blocvi\u010dn\u011b<\/strong><\/h2>\n<p>Udr\u017eujte to jednoduch\u00e9 a efektivn\u00ed. Nepot\u0159ebujete slo\u017eit\u00e1 cvi\u010den\u00ed a stroje: vyberte ty cviky, kter\u00e9 procvi\u010duj\u00ed nejv\u011bt\u0161\u00ed po\u010det sval\u016f. D\u0159epy, mrtv\u00fd tah, bench press, \u0159ady, nap\u0159\u00edklad. Superset s n\u011bkolika \u201eizola\u010dn\u00edmi\u201c cvi\u010den\u00edmi a tam m\u00e1te perfektn\u00ed pl\u00e1n.<\/p>\n<p>Zde je seznam nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f p\u0159i budov\u00e1n\u00ed sval\u016f:<\/p>\n<ul>\n<li><strong>Mrtv\u00fd tah<\/strong>. Mrtv\u00fd tah je jedn\u00edm z nejlep\u0161\u00edch budovatel\u016f sval\u016f - budujte velk\u00e1 a siln\u00e1 z\u00e1da. M\u011bly by b\u00fdt prov\u00e1d\u011bny pomoc\u00ed \u010dinky s prov\u00e1d\u011bc\u00ed formou.<\/li>\n<li><strong>D\u0159epy.<\/strong> Vlastn\u011b hlubok\u00e9 d\u0159epy - pat\u0159\u00ed mezi nejt\u011b\u017e\u0161\u00ed cviky, ale jsou ve va\u0161em tr\u00e9ninkov\u00e9m programu naprostou nutnost\u00ed.<\/li>\n<li><strong>Poklesy<\/strong>. Ty v\u00e1m umo\u017en\u00ed pou\u017e\u00edt svoji t\u011blesnou hmotnost v prostoru proti gravita\u010dn\u00ed s\u00edle. Jsou opravdu vynikaj\u00edc\u00ed <strong>sval<\/strong> stavitel hrudn\u00edku, triceps\u016f a ramen.<\/li>\n<li><strong>Brady vzh\u016fru<\/strong>. Uka\u017ete b\u011bhem chvilky svoji \u201erelativn\u00ed\u201c s\u00edlu. Pokud dok\u00e1\u017eete prov\u00e9st alespo\u0148 5 shyb\u016f, va\u0161e relativn\u00ed s\u00edla je ji\u017e dobr\u00e1. Jsou tak\u00e9 masov\u00fdm stavitelem va\u0161ich lat, biceps\u016f a horn\u00ed \u010d\u00e1sti zad. N\u011bkte\u0159\u00ed lid\u00e9 d\u00e1vaj\u00ed p\u0159ednost jejich potla\u010den\u00ed pomoc\u00ed stahovac\u00edch lat, kter\u00e9 samoz\u0159ejm\u011b umo\u017e\u0148uj\u00ed pou\u017eit\u00ed mnohem vy\u0161\u0161\u00ed hmotnosti.<\/li>\n<li><strong>Bench Press.<\/strong> Zt\u011blesn\u011bn\u00edm v\u0161ech cvi\u010den\u00ed pro budov\u00e1n\u00ed svalov\u00e9 hmoty. Variace, jako je \u010dinka na ploch\u00e9 lavi\u010dce, lis na \u010dinky a naklon\u011bn\u00e1 \u010dinka, d\u011blaj\u00ed z\u00e1zraky p\u0159i stavb\u011b hrudn\u00edku, ramen a tricepsu.<\/li>\n<li><strong>Zp\u011btn\u00fd tisk.<\/strong> Toto cvi\u010den\u00ed je skv\u011bl\u00fdm ukazatelem s\u00edly horn\u00ed \u010d\u00e1sti t\u011bla. V\u011bt\u0161ina dlouholet\u00fdch zved\u00e1k\u016f by m\u011bla b\u00fdt schopna p\u0159itla\u010dit svoji t\u011blesnou hmotnost nad hlavu.<\/li>\n<li><strong>\u0158\u00e1dky<\/strong>. Oboustrann\u00e9 nebo jednostrann\u00e9, oba jsou skv\u011bl\u00e9 pro zv\u00fd\u0161en\u00ed sval\u016f horn\u00ed \u010d\u00e1sti zad.<\/li>\n<\/ul>\n<h2><strong>PRAVIDLO #5: Zvedn\u011bte t\u011b\u017e\u0161\u00ed v\u00e1hy progresivn\u00edm zp\u016fsobem<\/strong><\/h2>\n<p>Progresivn\u00ed p\u0159et\u00ed\u017een\u00ed je kl\u00ed\u010dem k va\u0161emu r\u016fstu, proto\u017ee zvy\u0161uje s\u00edlu line\u00e1rn\u00edm zp\u016fsobem. Kdy\u017e se va\u0161e s\u00edla zv\u00fd\u0161\u00ed, m\u016f\u017eete p\u0159idat dal\u0161\u00ed v\u00e1hu a tak d\u00e1le. \u010c\u00edm v\u00edce s\u00edly, t\u00edm v\u011bt\u0161\u00ed v\u00e1ha a v\u00edce opakov\u00e1n\u00ed, to v\u0161e znamen\u00e1 v\u00edce hmoty. Svalov\u00e1 hmota. Ale bu\u010fte chyt\u0159\u00ed, proto\u017ee t\u011b\u017e\u0161\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/6-cviceni-pohybu-milujete-k-nenavidite\/\">zdvih\u00e1n\u00ed<\/a> m\u016f\u017ee p\u0159edstavovat riziko zran\u011bn\u00ed, kter\u00e9 by bylo \u0161kodliv\u00e9 pro v\u00e1\u0161 pokrok ve svalov\u00fdch p\u0159\u00edr\u016fstc\u00edch.<\/p>\n<p>Spr\u00e1vn\u011b se zah\u0159ejte, p\u0159id\u00e1vejte na v\u00e1ze a opakujte pomalu, ale neust\u00e1le, poslouchejte sv\u00e9 t\u011blo, kdy\u017e v\u00e1s znepokojuje, a va\u0161e svaly, kosti, \u0161lachy a vazy budou p\u0159ipraveny tla\u010dit st\u00e1le v\u011bt\u0161\u00ed v\u00e1hu, zat\u00edmco vy budete st\u00e1le siln\u011bj\u0161\u00ed, t\u00edm tla\u010d\u00edte v\u00edce z\u00e1va\u017e\u00ed a budujete extra svalovou hmotu.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1253\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831.jpg\" alt=\"\" width=\"2121\" height=\"1414\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831.jpg 2048w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-300x200.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1024x683.jpg 1024w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-768x512.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1536x1024.jpg 1536w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-561x374.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1122x748.jpg 1122w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-364x243.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-728x485.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-608x405.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-758x505.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2018\/09\/strong-man-in-the-gym-exercising-royalty-free-image-919785980-1557429831-1152x768.jpg 1152w\" sizes=\"(max-width: 2121px) 100vw, 2121px\" \/><\/p>\n<h2><strong>PRAVIDLO #6: Sp\u011bte p\u0159im\u011b\u0159en\u011b ka\u017edou noc<\/strong><\/h2>\n<p>Za prv\u00e9, pot\u0159ebujete dostatek kvalitn\u00edho sp\u00e1nku ka\u017edou noc, proto\u017ee dostatek sp\u00e1nku va\u0161emu t\u011blu pom\u016f\u017ee <strong>sval<\/strong> hmoty, kterou se sna\u017e\u00edte dos\u00e1hnout spr\u00e1vn\u00fdmi stravovac\u00edmi n\u00e1vyky a adekv\u00e1tn\u00edm tr\u00e9ninkem. Kdy\u017e dostate\u010dn\u011b sp\u00edte (tedy mno\u017estv\u00ed a kvalita), va\u0161e hladiny r\u016fstov\u00e9ho hormonu se zvy\u0161uj\u00ed. Tento hormon m\u00e1 z\u00e1sadn\u00ed roli v r\u016fstu a regeneraci sval\u016f. Kdy\u017e dostate\u010dn\u011b nesp\u00edte, dal\u0161\u00ed hormon zvan\u00fd kortizol zvy\u0161uje jeho hladinu ve va\u0161em t\u011ble a t\u00edm p\u00e1dem t\u011b\u017eko nab\u00edr\u00e1te svaly. V\u00fdzkum zjistil, \u017ee lid\u00e9, kte\u0159\u00ed nemaj\u00ed dostatek sp\u00e1nku, a to jak kvantitativn\u011b, tak kvalitn\u011b, ve skute\u010dnosti ztr\u00e1cej\u00ed svalovou hmotu kv\u016fli aktivit\u011b tohoto hormonu vyvol\u00e1vaj\u00edc\u00edho stres v t\u011ble.<\/p>\n<h2><strong>PRAVIDLO #7: Dopl\u0148te \u0159\u00e1dn\u011b sv\u016fj dietn\u00ed a v\u00fd\u017eivov\u00fd program<\/strong><\/h2>\n<p>Pot\u0159ebuji dopl\u0148ky? Technicky vzato, k z\u00edsk\u00e1n\u00ed svalov\u00e9 hmoty nepot\u0159ebujete dopl\u0148ky. Pokud by ale zn\u011bla ot\u00e1zka: \u201eJsou dopl\u0148ky prosp\u011b\u0161n\u00e9?\u201c pak by odpov\u011b\u010f byla: \u201eAno, jsou!\u201c<\/p>\n<p>Spr\u00e1vn\u00e9 stravov\u00e1n\u00ed, tr\u00e9nink a sp\u00e1nek jsou 3 z\u00e1kladn\u00ed faktory, kter\u00e9, pokud je v\u0161ichni dodr\u017euj\u00ed, sta\u010d\u00ed k tomu, aby si kdokoli vybudoval n\u011bjakou svalovou hmotu. Pokud ale chcete ve sv\u00e9m re\u017eimu vid\u011bt v\u00e1\u017en\u00e9 svalov\u00e9 p\u0159\u00edr\u016fstky, p\u0159id\u00e1n\u00ed dopl\u0148k\u016f v\u00e1m ur\u010dit\u011b d\u00e1 n\u00e1skok.<\/p>\n<p>Zde jsou dopl\u0148ky, kter\u00e9 jsou neju\u017eite\u010dn\u011bj\u0161\u00ed p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f:<\/p>\n<ul>\n<li><strong>Kreatin:<\/strong>\u00a0kreatin je velmi \u00fa\u010dinn\u00fd pro zv\u00fd\u0161en\u00ed va\u0161eho <a href=\"https:\/\/anabolic-coach.com\/cs\/8-nejvykonnejsich-tricepsovych-treninku\/\" target=\"_blank\" rel=\"noopener\">cvi\u010den\u00ed<\/a> intenzitu a celkovou regeneraci. Je to dus\u00edkat\u00e1 organick\u00e1 kyselina, kter\u00e1 se p\u0159irozen\u011b vyskytuje v t\u011ble. Jeho hlavn\u00ed \u00falohou je usnadnit recyklaci ATP, a t\u00edm zv\u00fd\u0161it energetick\u00fd v\u00fddej.<\/li>\n<li><strong>Ryb\u00ed tuk: <\/strong>Ryb\u00ed oleje zaji\u0161\u0165uj\u00ed zdravou rovnov\u00e1hu omega-3, omega 6 a omega 9 tuk\u016f; ty jsou nezbytn\u00e9 pro kardiovaskul\u00e1rn\u00ed zdrav\u00ed. M\u016f\u017ee tak\u00e9 zlep\u0161it z\u00e1soby glykogenu ve svalech a zlep\u0161it metabolismus.<\/li>\n<li><strong>Vitam\u00edn D: <\/strong>P\u016fsob\u00ed ve skute\u010dnosti jako steroidn\u00ed prekurzor a mnoho v\u00fdzkumn\u00edk\u016f zjistilo, \u017ee m\u016f\u017ee ovlivnit zdrav\u00ed srdce a hustotu va\u0161eho osteoartikul\u00e1rn\u00edho syst\u00e9mu.<\/li>\n<li><strong>Syrov\u00e1tkov\u00fd protein: <\/strong>Syrov\u00e1tkov\u00fd protein je jednou z nejlevn\u011bj\u0161\u00edch variant, kter\u00e1 sice zaru\u010duje dobr\u00fd zdroj vysoce kvalitn\u00edch b\u00edlkovin, ale je tak\u00e9 jednoduch\u00e1 na p\u0159\u00edpravu, p\u0159enosn\u00e1, chutn\u00e1 a finan\u010dn\u011b v\u00fdhodn\u00e1.<\/li>\n<li><strong>Probiotick\u00e9\/tr\u00e1vic\u00ed enzymy: <\/strong>Kdy\u017e se dlouhodob\u011b p\u0159ekrmujete, v\u00e1\u0161 tr\u00e1vic\u00ed syst\u00e9m pracuje hodn\u011b p\u0159es\u010das, tak\u017ee ho mus\u00edte chr\u00e1nit a nav\u00edc zlep\u0161en\u00ed bakteri\u00e1ln\u00ed fl\u00f3ry m\u016f\u017ee zv\u00fd\u0161it produkci va\u0161ich mastn\u00fdch kyselin s kr\u00e1tk\u00fdm \u0159et\u011bzcem, vst\u0159eb\u00e1v\u00e1n\u00ed v\u0161ech \u017eivin, kter\u00e9 p\u0159ij\u00edm\u00e1te, a tak\u00e9 va\u0161\u00ed imunitn\u00ed odpov\u011bdi.<\/li>\n<li><strong>BCAA: <\/strong>Aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem jsou ve skute\u010dnosti velmi u\u017eite\u010dn\u00e9 a maj\u00ed mnoho v\u00fdhod, v\u010detn\u011b zv\u00fd\u0161en\u00ed synt\u00e9zy b\u00edlkovin, sn\u00ed\u017een\u00ed \u00fanavy a bolesti sval\u016f a spalov\u00e1n\u00ed v\u00edce tuku jako energie.<\/li>\n<\/ul>\n<h2><strong>The Real Winning Edge: Anabolic Steroids<\/strong><\/h2>\n<p>Anabolick\u00e9 androgenn\u00ed steroidy (AAS) jsou, i pro ty, kte\u0159\u00ed v z\u00e1sad\u011b jejich pou\u017e\u00edv\u00e1n\u00ed z mnoha r\u016fzn\u00fdch d\u016fvod\u016f neup\u0159ednost\u0148uj\u00ed, kategorie produkt\u016f, PRO KTER\u00c9 JSOU NEP\u0158EKONATELN\u00ddM ROZD\u00cdLEM.<\/p>\n<p>Pr\u016fm\u011brn\u00fd \u010dlov\u011bk u\u017e\u00edvaj\u00edc\u00ed steroidy z\u00edsk\u00e1 mnohem lep\u0161\u00ed v\u00fdsledky, pokud jde o budov\u00e1n\u00ed sval\u016f a zlep\u0161ov\u00e1n\u00ed v\u00fdkonu, ne\u017e n\u011bkdo, kdo je p\u0159irozen\u00fd. 10t\u00fddenn\u00ed studie provedla skupinu 43 mu\u017e\u016f s norm\u00e1ln\u00ed t\u011blesnou hmotnost\u00ed ve v\u011bku od 19 do 40 let, kte\u0159\u00ed v\u0161ichni m\u011bli ur\u010dit\u00fd stupe\u0148 zku\u0161enost\u00ed s posilov\u00e1n\u00edm.<\/p>\n<p>V\u00fdsledek byl ohromuj\u00edc\u00ed: ti, kte\u0159\u00ed implementovali anabolick\u00fd steroid - v tomto p\u0159\u00edpad\u011b pouze testosteron enanth\u00e1t - dok\u00e1zali v pr\u016fm\u011bru vybudovat o 13 liber sval\u016f v\u00edce ne\u017e ti, kte\u0159\u00ed z\u016fstali \u201ep\u0159irozen\u00ed\u201c.<\/p>\n<p>Jak\u00e9 jsou tedy nejlep\u0161\u00ed steroidy pro z\u00edsk\u00e1n\u00ed velikosti\/hmotnosti? Zde jsou skute\u010dn\u00ed \u0161pi\u010dkov\u00ed hr\u00e1\u010di:<\/p>\n<ul>\n<li><a href=\"https:\/\/anabolic-coach.com\/cs\/supreme-muscle-growth-with-dianabol\/\"><strong>Dianabol<\/strong><\/a>: Dianabol, jeho\u017e chemick\u00e1 ozna\u010den\u00ed je methandienone, p\u0159edstavuje mo\u017en\u00e1 nejv\u00edce dob\u0159e zpracovan\u00fd steroid pro \u00fa\u010dely hromadn\u00fdch zisk\u016f. Dianabol je \u0161iroce pou\u017e\u00edv\u00e1n pro velk\u00e9 svalov\u00e9 zisky, je tak androgenn\u00ed v p\u0159\u00edrod\u011b. Byla to hlavn\u00ed volba sportovce tak slavn\u00e9ho, jako byl Arnold Schwarzenegger, tolikr\u00e1t mistr sv\u011bta Mr. Universe a Mr. Olympia a mo\u017en\u00e1 nejv\u011bt\u0161\u00ed ze v\u0161ech v historii kulturistiky.<\/li>\n<li><strong>Anadrol<\/strong>: Anadrol je pravd\u011bpodobn\u011b na druh\u00e9m m\u00edst\u011b v seznamu nejsiln\u011bj\u0161\u00edch anabolick\u00fdch steroid\u016f pro hromadn\u00e9 zisky. Je to opravdu siln\u00e9, proto\u017ee podporuje obrovsk\u00e9 zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty a obrovsk\u00e9 silov\u00e9 p\u0159\u00edr\u016fstky, i kdy\u017e to m\u016f\u017ee zp\u016fsobit vyd\u00e1v\u00e1n\u00ed vody (co\u017e m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00e9 v z\u00e1vislosti na va\u0161ich konkr\u00e9tn\u00edch c\u00edlech). Nafukovac\u00ed efekt z n\u011bj tedy ned\u011bl\u00e1 nejlep\u0161\u00ed volbu, pokud hled\u00e1te ten such\u00fd vzhled, ale tento aspekt zadr\u017eov\u00e1n\u00ed vody je kompenzov\u00e1n docela p\u0159\u00edr\u016fstkovou silou, kterou za\u017eijete p\u0159i tla\u010den\u00ed st\u00e1le v\u011bt\u0161\u00ed v\u00e1hy v posilovn\u011b.<\/li>\n<li><a href=\"https:\/\/anabolic-coach.com\/cs\/trenbolon-steroidy-kulturistika\/\" target=\"_blank\" rel=\"noopener\"><strong>Trenbolon<\/strong><\/a>: Trenbolon je ve sv\u00fdch \u00fa\u010dinc\u00edch 5kr\u00e1t v\u00edce anabolick\u00fd ve srovn\u00e1n\u00ed se z\u00e1kladn\u00edm testosteronem a tak\u00e9, na rozd\u00edl od Anadrolu, nem\u00e1 za n\u00e1sledek zv\u00fd\u0161en\u00ed hladiny zadr\u017eov\u00e1n\u00ed tekutin pod k\u016f\u017e\u00ed (proto je skv\u011bl\u00e9 pro estetick\u00e9 \u00fa\u010dely). Ale nenechte se m\u00fdlit, je to st\u00e1le obrovsk\u00fd zesilova\u010d svalov\u00e9 hmoty, vzhledem k jeho vysok\u00e9mu anabolick\u00e9mu hodnocen\u00ed, a pom\u016f\u017ee v\u00e1m tak\u00e9 p\u0159i rychl\u00e9m rozvoji extr\u00e9mn\u011b zv\u00fd\u0161en\u00e9 \u00farovn\u011b s\u00edly!<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2765 size-medium\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-300x300.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-150x150.jpg 150w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-12x12.jpg 12w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-192x192.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-384x384.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-561x561.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-265x265.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-531x531.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1-45x45.jpg 45w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/07\/Prime-Pharma-Trenbolone-Acetate-600x600-1.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><a href=\"https:\/\/anabolic-coach.com\/cs\/vsechno-o-testosteronu\/\" target=\"_blank\" rel=\"noopener\"><strong>Testosteron<\/strong><\/a>: Testosteron je z\u00e1kladn\u00ed sexu\u00e1ln\u00ed hormon u mu\u017esk\u00fdch jedinc\u016f, otec v\u0161ech steroid\u016f a anabolick\u00e1 slou\u010denina, kter\u00e1 p\u0159ipojen\u00edm \u0159ady ester\u016f k \u0159\u00edzen\u00ed rychlosti jeho uvol\u0148ov\u00e1n\u00ed umo\u017e\u0148uje vyvinout obrovsk\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty. Kdokoli m\u016f\u017ee synteticky nebo p\u0159irozen\u011b zv\u00fd\u0161it jednotliv\u00e9 hladiny tohoto steroidu, co\u017e t\u011blo donut\u00ed k n\u011bkter\u00fdm v\u00fdznamn\u00fdm anabolick\u00fdm d\u016fsledk\u016fm, mezi kter\u00e9 pat\u0159\u00ed svalov\u00fd r\u016fst v d\u016fsledku vy\u0161\u0161\u00ed rychlosti synt\u00e9zy b\u00edlkovin, ke kter\u00e9 doch\u00e1z\u00ed v lidsk\u00e9m organismu.<\/li>\n<li><a href=\"https:\/\/anabolic-coach.com\/cs\/ucinky-a-vyhody-nandrolon-dekanoatu\/\" target=\"_blank\" rel=\"noopener\"><strong>Deca Durabolin<\/strong><\/a>: Deca Durabolin je obl\u00edben\u00fdm masov\u00fdm posilova\u010dem mezi u\u017eivateli steroid\u016f. \u010casto se uzn\u00e1v\u00e1, \u017ee pouze jeden cyklus s t\u00edmto anabolick\u00fdm steroidem m\u016f\u017ee ur\u010dit n\u00e1r\u016fst a\u017e o 15 liber \u010dist\u00e9ho<a href=\"https:\/\/anabolic-coach.com\/cs\/steroidni-stihly-sval\/\" target=\"_blank\" rel=\"noopener\"> \u0161t\u00edhl\u00e1 svalov\u00e1 hmota<\/a>. Tento typ v\u00fdsledku v\u0161ak souvis\u00ed i se zahrnut\u00edm dal\u0161\u00edch faktor\u016f, jako je ide\u00e1ln\u00ed dieta a j\u00eddeln\u00ed\u010dek, vhodn\u00e1 tr\u00e9ninkov\u00e1 metoda a (nem\u00e9n\u011b d\u016fle\u017eit\u00e1) existence v\u00e1\u017en\u011b pozitivn\u00edch genetick\u00fdch faktor\u016f.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>JAK RYCHLE NAB\u00cdRAT SVALY Co jsou svaly? Abychom budovali svaly, mus\u00edme tomu rozum\u011bt. Wikipedia definuje sval jako: \u201am\u011bkk\u00e1 tk\u00e1\u0148 nach\u00e1zej\u00edc\u00ed se u v\u011bt\u0161iny zv\u00ed\u0159at. Svalov\u00e9 bu\u0148ky obsahuj\u00ed proteinov\u00e1 vl\u00e1kna aktinu a myosinu, kter\u00e1 se vz\u00e1jemn\u011b posouvaj\u00ed a vytv\u00e1\u0159ej\u00ed kontrakci, kter\u00e1 m\u011bn\u00ed jak d\u00e9lku, tak tvar bu\u0148ky. Svaly [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/jak-ziskat-svalovou-hmotu\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":1518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-665","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to gain Muscle Fast - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To build muscle fast, we must understand it. 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