How to Gain Muscle Mass Quickly: Frank Suárez's Teaching on Anabolism, the Nervous System, and the 2x1 Diet

Introduction

Many people exercise with discipline, lift weights, train hard, and still feel that their muscle mass is not increasing at the rate they expect. They see others progressing faster, building muscle more easily, and then the natural question arises: what am I doing wrong?

In Frank Suárez's teaching, the answer is not limited to "exercise more." For him, the body does not operate by brute force. The body operates by metabolism, by energy, by balance, and by adaptation.

If a person wants to gain muscle mass quickly, they need to understand how muscle is built, what role the nervous system plays, and why proper nutrition can make the difference between building tissue or destroying it.

Frank explained that he mainly learned this topic from his mentor, Dr. Schenker, a biophysicist knowledgeable in the internal biology of cells, the nervous system, and metabolism. Based on that teaching, Frank presented a simple but powerful idea: to build muscle, the body needs to be in a building function, not a destructive function.

Key points

• Frank Suárez taught that muscle grows when exercise creates micro-lacerations and the body receives the message to repair and strengthen.
• To gain muscle mass, the body needs to activate an anabolic function, meaning a building function.
• The passive nervous system tends more towards anabolism, while the excited nervous system tends more towards catabolism.
• According to Frank, insulin is needed to build muscle; therefore, an ultra-low carbohydrate diet would not be the best option when the goal is to build muscle.
• The 2x1 Diet was presented as a more appropriate structure for gaining muscle, combining protein, fat, vegetables, and a starch source.
• For people with an excited nervous system, Frank recommended supporting body tranquility with magnesium and potassium.

Muscle grows when the body receives the message to rebuild

Frank Suárez explained that when a person exercises a muscle, that muscle receives small injuries called micro-lacerations. It is not a large injury, but small internal tears that occur with the effort of exercise.

That pain that many people feel after training, associated with lactic acid, indicates that there was muscle work and that certain parts of the muscle were slightly lacerated. For Frank, the important thing about this process is that these micro-lacerations send a message to the body: it's time to repair, replace, and strengthen.

That's where construction begins.

The body, as Frank explained, is designed to adapt. That is one of the ways it survives. If a muscle is used more intensely, the body responds by trying to strengthen it so that it can handle that effort better in the future. Therefore, the muscle begins to get harder and bigger.

In other words, exercise creates the need, but the body needs to have the right conditions to respond to that need.

Anabolism: the function of building new tissue

To understand how muscle mass is gained, Frank taught the concept of anabolism. Anabolism is the creation of new tissue. When a person wants to gain muscle, what they really want is to activate an anabolic function in the body.

Frank explained it directly: anabolism is construction.

That is why athletes who use anabolics are talked about, because these compounds seek to increase the anabolic function of the body. But beyond that example, Frank's central teaching was that gaining muscle requires the body to be in building mode.

The problem is that there is also the opposite function: catabolism.

Catabolism: when the body destroys instead of building

If anabolism builds, catabolism destroys. And here appears one of the most important keys to this teaching: not all people have the same ease of building muscle, because not all bodies are functioning with the same metabolic tendency or with the same predominant type of nervous system.

When a person is in too catabolic a function, they may be training hard, but their body is not in the best state to build. That is why Frank took the conversation beyond exercise: he said we had to look at the nervous system.

Passive nervous system and excited nervous system

Frank Suárez taught that there are people with a predominance of the passive nervous system and others with a predominance of the excited nervous system. According to his explanation, this characteristic is inherited and affects the way the body responds.

A person with a passive nervous system has a more natural ease of being in an anabolic function. That is, their body tends more towards building. Therefore, for someone with a passive nervous system, building muscle mass can be easier.

Frank used himself as an example of a body with a passive nervous system and explained that, in that type of body, it is enough to exercise and balance the diet for the muscle to have a better chance of growing.

In contrast, a person with an excited nervous system has a more catabolic tendency. That body is more inclined towards tissue destruction. Therefore, a person may be training hard, but if their body is too excited, they may break down muscle at the same time as trying to build it.

The teaching here is very clear: it is not just about training more. It is about helping the body to be in the correct state to build.

Insulin is needed to gain muscle

One of the most important points that Frank Suárez emphasized is that insulin also participates in muscle building. According to his explanation, without insulin there is not enough anabolism to create new muscle.

That is why he warned that the worst time to go on an ultra-low carbohydrate diet would be when a person is trying to build muscle mass. If insulin is too low, the body does not have the same ability to build new cells, new tissue, and new muscle.

Frank clarified that this does not mean eating an excess of refined carbohydrates. He also explained that if a person consumes too much bread, flour, rice, potatoes, sweets, and other refined carbohydrates, and also does not exercise enough, the body can end up creating fat instead of muscle.

The goal is not to gain fat. The goal is to build muscle.

The 2x1 Diet to support muscle building

In this specific context of increasing muscle mass, Frank did not recommend the 3x1 Diet as the primary option. According to the teaching he shared from Dr. Schenker, the 2x1 Diet would be more appropriate for building muscle.

Frank Suárez explained that, to gain muscle mass, the diet should include protein, fat, and carbohydrates in the correct balance. The 2x1 Diet consists of using two parts of Type A foods and one part of Type E foods.

In Frank's explanation, Type A foods can include meat, cheese, eggs, vegetables, and salads. There should also be a portion of Type E foods, especially starchy foods, such as potatoes, sweet potatoes, or, for people who tolerate it well, rice.

Why include starches

The reason for including starches is that this part of the food helps raise insulin, and insulin is needed for muscle building.

Frank summarized it with a simple idea: to build muscle, you need insulin.

But the diet is not only about carbohydrates. Protein and fat should also be reinforced. As Frank explained, Dr. Schenker recommended increasing the consumption of protein, fat, and carbohydrates, avoiding sugar as the main carbohydrate.

Frank pointed out that, among carbohydrates, sugar is the least recommended. In contrast, starches like potatoes or sweet potatoes could be used within that goal of raising insulin in a useful way for the muscle-building process.

Fat as an energy source for building muscle

One point Frank emphasized was the importance of fat. According to his explanation, to form half a kilo of muscle, an enormous amount of energy is needed, around 40,000 calories. In contrast, he mentioned that it is generally calculated that half a kilo of fat is approximately equivalent to 3,000 calories.

The lesson he drew from that was that building muscle requires a lot of energy. Therefore, to give the body more energy available for that process, fat intake in the diet must be increased.

In the structure he explained for gaining muscle, the diet should include a good portion of fat and protein, along with vegetables and salads, and a source of starch to support insulin.

Vegetables and salads are not eliminated because they provide vitamins and minerals that are necessary for muscle building. That is, it is not about eating only meat or only carbohydrates. It is about giving the body the materials and signals it needs to build.

What a person with an excited nervous system should do

For Frank, a person with an excited nervous system must pay special attention to their body's state. If the body is too excited, it becomes more catabolic. In that state, it can be destroying muscle while the person tries to develop it.

Therefore, Frank recommended calming the body using magnesium and potassium. The idea is to help the excited nervous system calm down a bit, so that the body is not so inclined to break down tissue.

At this point, the NaturalSlim approach can support the teaching with resources like the Dynamic Duo MagicMag + Kadsorb, always within a broader strategy that includes correct nutrition, exercise, and observation of the type of nervous system.

From this teaching, an excited person should not only look at training and food. They should also look at whether their body is too accelerated. Because if the body is in destruction mode, muscle progress can be slower, even if the person is exercising.

What a person with a passive nervous system should do

In the case of a person with a passive nervous system, Frank explained that the situation is simpler. That body already has a natural ease for anabolism, that is, for building.

Therefore, a person with a passive nervous system does not have to worry so much about calming the body. Their main focus should be to exercise and balance their diet in the three explained parts:

• protein and fat;
• vegetables and salads;
• a portion of starchy foods.

In that type of body, when exercise is combined with correct nutrition, muscle building can occur with less resistance.

Gaining muscle mass is not just about training more

Frank Suárez's great teaching on this topic is that gaining muscle mass quickly does not depend solely on exercising more. Exercise is necessary because it creates the stimulus, but the body needs to be in a condition to rebuild.

First, the muscle must receive the stimulus through training. Then, the body needs to activate the anabolic function to repair and strengthen. For this, it needs food, energy, protein, fat, minerals, vitamins, and insulin at the necessary level.

In addition, the person must understand their nervous system type. If it is passive, they have a more natural ease for building. If it is excited, they must ensure that their body is not too catabolic and support it with magnesium and potassium, according to the teaching presented by Frank.

In summary, muscle building is a process of body adaptation. The body receives the message from exercise, repairs what was lacerated, and strengthens the tissue. But for this to happen more effectively, it must have the correct materials and the correct balance.

Therefore, in Frank Suárez's teaching, the goal is not simply to train hard. The goal is to understand the body. Because when a person understands how their metabolism works, they can stop fighting against their body and start working with it.

And as Frank said, this is shared because the truth always triumphs.

Frequently asked questions

How to gain muscle mass quickly according to Frank Suárez?

According to Frank Suárez, to gain muscle mass quickly, it's not enough to exercise more. The body needs to receive the training stimulus, activate the anabolic function, and have enough energy, protein, fat, vitamins, minerals, and insulin to build new tissue.

What are muscle micro-lacerations?

Frank explained that micro-lacerations are small internal tears that occur in the muscle during exercise. These micro-lacerations send a message to the body to repair, replace, and strengthen the muscle.

What is anabolism?

Anabolism is the function of building new tissue. In Frank's teaching, gaining muscle mass requires the body to be in an anabolic function, meaning in building mode.

What is catabolism?

Catabolism is the opposite function of anabolism. While anabolism builds, catabolism destroys. Frank taught that people with an excited nervous system may have a greater catabolic tendency.

Why does the nervous system influence muscle mass?

According to Frank, the passive nervous system has a greater ease for muscle building, while the excited nervous system tends more towards tissue destruction. That's why the type of nervous system can influence the ease or difficulty of gaining muscle.

Why did Frank say insulin is needed to gain muscle?

Frank explained that insulin is a building hormone. According to his teaching, without enough insulin, there is not adequate anabolism to create new cells, new tissue, and new muscle.

Is the 3x1 Diet suitable for gaining muscle mass?

In this explanation, Frank indicates that for building muscle, he would not use the 3x1 Diet as the first option, but rather the 2x1 Diet, because a proportion that includes starches is needed to support insulin.

What should a person with an excited nervous system do to gain muscle?

Frank recommended that a person with an excited nervous system calm their body and support the system with magnesium and potassium. The reason is that if the body is too excited, it can become more catabolic and break down muscle.