To gain muscle mass you must perform muscle exercises in the gym, respecting the guidance given by the coach. In addition to this, it is important to make a diet rich in protein, it is very important to give the muscle time to rest and grow.
This care is important because during the exercises the muscle fibers are injured and they send a signal to the body that indicates the need for muscle recovery, while an adequate diet will provide the necessary nutrients so that the diameter of the muscle fibers can increase, and During the rest time the muscle recovers and has time to develop.
The 8 best tips to gain muscle mass quickly and efficiently are:
The best tips to gain muscle mass
Muscle exercises should be done slowly, feeling all the movement of the muscle, avoiding doing things that make the exercise easier. See an exercise routine to gain muscle mass.
2. Do not stop the exercise when you feel pain
When you start to feel the pain you should not stop the exercise, because it is when the muscle begins to use fast contraction fibers (short duration), which are those that favor hypertrophy.
Workouts should be done 3 to 5 times per week, in which you must vary muscle groups, so the same group of muscles should only be exercised 1 or 2 times a week.
Protein-rich foods favor increased muscle mass, which is why they should be included in all meals, but especially after training. See how the diet should be to increase muscle mass.
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5. Begin training with muscle exercises
The training should begin with exercises to strengthen the muscles, and only after aerobic exercises should be performed, in this way the muscles are demanded the maximum favoring hypertrophy.
6. Change the routine every 4 or 5 weeks
The routine should be reviewed every 4 or 5 weeks, altering or adding some exercises to increase intensity and challenges.
7. Each exercise must be performed using 65% of the maximum load
Exercises should be performed using 65% of the maximum load, which is achieved with a single repetition. For example: when you can only lift a weight of 30 kg with the thigh extension, you should train using a weight of 20 kg gradually increasing it.
8. When you achieve the goal you want, do not stop exercising
After achieving the intended muscle mass, you should not stop exercising, so as not to lose the definition you achieved. Usually, the loss of muscle mass can be observed after 15 days of not having done any training.
You can see the first results of the gym with at least 3 months of the regular practice of muscle exercises, and with 6 months of exercise, it is already possible to notice a good difference in growth and muscle definition. However, the improvement in cardiovascular conditioning can be noticed in the first month.
In addition to this, the use of protein or creatine supplements are an excellent option that helps you gain muscle mass, but these supplements should only be ingested according to the guidance of a doctor or a nutritionist.