In order 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 appropriate diet for the goal, giving preference to foods rich in protein.
It is also important to give the muscle some time to rest so that it can grow, because during exercise 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 muscle fibers can increase, ensuring hypertrophy.
The 8 best tips for gaining muscle mass quickly and efficiently are:
1. Do each exercise slowly
Weight training 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 movement also causes the person to acquire greater body awareness, avoiding compensations during exercise that end up making exercise easier. Check out a workout plan to gain muscle mass.
2. Don’t stop exercising as soon as you start to feel pain
When experiencing pain or a burning sensation during exercise, it is recommended not to stop, as it is at that moment that the white fibers of the muscle begin to break, leading to hypertrophy during the recovery period.
However, if the pain felt 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 that the exercise is performed to avoid the risk of injury.
3. Train 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 takes place 3 to 5 times a week and the same muscle group is worked out 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 ABC training for hypertrophy is often recommended. Understand what ABC training is and how it is done.
4. Eat a protein-rich diet
To gain muscle mass, it is important that the person has a healthy diet and rich in proteins, since they are responsible for the maintenance of muscle fibers and, consequently, are directly related to hypertrophy. In addition to increasing protein consumption, it is also important to consume good fats and consume more calories than you spend. See what the diet should be like to gain mass .
5. Train intensely
It is important that the training is done in an intense way, and it is recommended that it starts with a light warm-up, which can be either through aerobic exercises or through the rapid repetition of a weight training exercise that will be part of the workout of the day.
After weight training, aerobic training is also recommended, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.
6. Change training regularly
It is important that the training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. Thus, it is important that after 5 weeks the instructor evaluates the person’s performance and the progress he / she has made and indicates the performance of other exercises and new training strategies.
7. Each exercise should be performed using 65% of the maximum load
The exercises should be performed using about 65% of the maximum load that can be done with a single repetition. For example, when it is possible to do only one repetition of thigh extension with 30 kg, for example, to perform the entire series of training, it is indicated that a weight of more or less 20 kg is used to perform the complete series of exercise.
As the person goes through the training, it is normal for the 20 kg to become lighter, being, therefore, necessary that there is a progressive increase, because in this way it is possible to promote hypertrophy.
8. When the desired objective is reached, one must not stop
After reaching the desired muscle mass, one should not stop exercising, so as not to lose the definition achieved. Generally, the loss of muscle mass can be observed in just 15 days without training.
The first results of the gym can be seen with at least 3 months of regular practice of bodybuilding 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.
In addition, protein or creatine supplements are a great option that helps in gaining muscle mass, however, these supplements should only be taken under the guidance of a doctor or nutritionist. See the 10 most used supplements to gain lean mass.