To gain muscle mass, it is important to carry out regular physical activity following the coach's guidelines, in addition to eating a diet that is adequate for the objective to be achieved, giving preference to foods rich in protein.
It is also important to allow time for the muscle to rest and grow, this 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 this that muscle mass is gained .
Diet is also a fundamental part of the process of gaining muscle mass, since it provides the necessary nutrients so that the diameter of the muscle fibers can increase, guaranteeing hypertrophy.
The 8 best tips to gain muscle mass quickly and efficiently are:
1. Do each exercise slowly
Muscle exercises should be done slowly, mainly during the muscle contraction phase, because when doing this type of movement more fibers are injured during activity and more effective will be the gain of muscle mass during the period of muscle recovery.
In addition to promoting hypertrophy, slow movement also makes the person gain greater body awareness, avoiding compensations during exercise that end up making it more difficult.
2. Don't stop exercising when you feel pain
When feeling pain or burning sensation during exercise, it is recommended not to stop, since at that moment the white fibers of the muscle begin to break, leading to hypertrophy during the recovery period.
However, in case the pain is in a joint used to perform the activity or in another muscle that is not directly related to exercise, it is recommended to stop or decrease the intensity of the exercise to avoid injury.
3. Train 3 to 5 times a week
To gain muscle mass, it is important that workouts are carried out regularly, it is recommended that this be 3 to 5 times a week and the same muscle group works 1 to 2 times, since muscle rest is essential for hypertrophy.
In this way, the instructor can indicate various types of training according to the person's objective, and the ABC training for hypertrophy is often recommended.
4. Eat foods rich in protein
To gain muscle mass, it is important for the person to have a healthy and protein-rich diet, since they are responsible for maintaining muscle fibers and, as a consequence, are directly related to hypertrophy. In addition to increasing protein intake, it is also important to consume good fats and more calories than you expend. .
5. Begin training with muscle exercises
It is important that the training is done in an intense way, it is recommended to start with a light warm-up, which can be through aerobic exercises or through the quick repetition of a bodybuilding exercise that will be part of the day's training.
After the weight training it is recommended that an aerobic workout is also carried out, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.
6. Change the routine every 4 to 5 weeks
It is important that the training is alternated every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. In addition, it is important that after 5 weeks the instructor evaluates the person's performance and the progress they have made and indicates the performance of other exercises and new training strategies.
7. Each exercise should be performed using 65% of the maximum load
Exercises should be performed using around 65% of the maximum load that can be done in a single repetition. For example, when only one repetition of thigh extension with 30 kg is achieved, to perform the entire series of the exercise, it is indicated that a weight of more or less than 20 kg is used to perform the complete series.
As the person goes through the training, it is normal for the 20 kg to be perceived as milder, so it is necessary for there to be a progressive increase, since in this way it is possible to promote hypertrophy.
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. In general, the loss of muscle mass can be observed after 15 days of not having carried out any training.
The first results of the gym can be seen with at least 3 months of 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 seen in the first month.