2023 Author: Benjamin Dyson | [email protected]. Last modified: 2023-05-21 01:37
To gain muscle mass, it is important to do physical activity on a regular basis and following the coach's guidelines, in addition to following an adequate diet for the objective, giving preference to foods rich in protein.
It is also important to give the muscle time to rest so that it can grow, because during the exercises the muscle fibers are injured and send a signal to the body that indicates the need for muscle recovery, and it is during recovery that muscle mass is gained.
Food is also a fundamental part of the process of gaining muscle mass, as it provides the necessary nutrients so that the diameter of the muscle fibers can increase, guaranteeing hypertrophy.
The 11 best tips to gain muscle mass quickly and efficiently are:
1. Do each exercise slowly
Bodybuilding exercises should be performed slowly, especially in the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the muscle mass gain will be during the muscle recovery period.
In addition to favoring hypertrophy, the slower performance of the movement also makes the person acquire greater body awareness, avoiding compensations during the exercise that end up making the exercise easier. Check out a training plan to gain muscle mass.
2. Do not stop exercising as soon as you start to feel pain
When you experience pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period.
However, if the pain is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or decrease the intensity at which the exercise is performed to avoid the risk of injury.
3. Training 3 to 5 times a week
To gain muscle mass, it is important that training takes place on a regular basis, it is recommended that training take place 3 to 5 times a week and the same muscle group to be worked 1 to 2 times, since muscle rest is essential for hypertrophy.
Thus, the instructor can indicate various types of training according to the person's objective, and it is often recommended to perform the ABC training for hypertrophy. Understand what ABC training is and how it is done.
4. Eat a high-protein diet
To gain muscle mass, it is important that the person has a he althy diet rich in protein, being recommended the consumption of 1.6 to 1.8 grams of protein per kg of weight per day, as well as an increase of 400 to 500 kcal in daily food, so that more calories are consumed than are expended.
Foods rich in protein are eggs, chicken, fish, red meat, lentils and soy, for example. These foods are important to promote muscle hypertrophy, as they are responsible for maintaining muscle fibers. See what a diet should be like to gain mass.
Check out in the video below which foods rich in protein should be consumed to gain muscle mass:
5. Consuming fats and carbohydrates before training
In addition to consuming proteins, it is also important to consume good fats and complex carbohydrates, especially before training, as they provide the energy needed for the muscle to perform physical activity.
6. Training hard
It is important that the training is done intensely, and it is recommended that it be started with a light warm-up, which can be either through aerobic exercises or through a quick repetition of a weight training exercise that will be part of the training of the day.
After weight training, it is also recommended to do aerobic training, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.
7. Change training regularly
It is important that training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. Therefore, it is important that, after 5 weeks, the instructor evaluates the person's performance and the progress he has made and recommends other exercises and new training strategies.
8. Each exercise must be performed using 65% of the maximum load
Exercises should be performed using about 65% of the maximum load that can be done with a single repetition. For example, when you can do only one repetition of thigh extension with 30 kg, for example, to perform the entire training series, it is recommended that a weight of about 20 kg is used to perform the complete exercise series.
As the person performs the training, it is normal for the 20 kg to become lighter, therefore, it is necessary that there is a progressive increase, because in this way it is possible to promote hypertrophy.
9. When you reach the intended goal, you should not stop
After reaching the desired muscle mass, one should not stop exercising, so as not to lose the definition achieved. Generally, loss of muscle mass can be observed in just 15 days without training.
The first results of the gym can be noticed with at least 3 months of regular practice of weight training exercises and, with 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition. However, cardiac conditioning can be noticed as early as the first month.
10. Make use of nutritional supplements
The use of nutritional supplements, such as Whey protein, creatine or BCAA are an excellent way to complement the diet, as they improve performance during physical activities and contribute to muscle recovery after exercise.
However, these supplements should only be taken under the direction of a physician or nutritionist. See the 10 most used supplements to gain lean mass.
11. Sleep well
Poor quality of sleep is associated with a greater risk of reduced muscle mass, and may also influence muscle strength.
Therefore, it is important to sleep at least 8 hours a day, as this favors the increase of the hormone known as IGF-1, which is associated with better sleep quality and plays an important role in protein synthesis and, therefore, in maintaining muscle mass.