8 Tips to Gain Muscle Mass
To gain muscle mass, you should do bodybuilding exercises in the gym respecting the coach’s guidelines and follow a protein-rich diet, and it is very important to give the muscle rest time for it to grow.
This care is important because during exercise the muscle fibers injure and send a signal to the body that indicates the need for muscle recovery, whereas adequate nutrition will provide the necessary nutrients so that the diameter of the muscle fibers can increase and it is during the exercise. Rest time or muscle will recover is developing.
The 8 tips to gain muscle mass quickly and efficiently are:
Do each exercise slowly, feeling all the movement of the muscle, avoiding compensations that make exercise easier
Do not stop the exercise as soon as you begin to feel pain because it is when the muscle begins to “burn” the white fibers (short duration), which are the ones that lead to hypertrophy, are requested
Train 3 to 5 times a week and the same muscle group should only be exercised 1 or 2 times.
Eat high-protein foods daily, at all meals, but especially after exercise
Begin training through bodybuilding and only after doing aerobic exercises because there is more willingness to demand the maximum of muscles in isolation.
Review the entire series every 4 to 5 weeks by altering or adding some exercises to increase intensity and challenges
Each exercise should be performed using 65% of the maximum load that can be achieved with a single repetition. For example, when an individual can only lift a 30 kg weight with the thigh extension, he must train using a weight of 20 kg, with progressive increase.
When you achieve your intended goal, do not stop exercising in order not to lose the definition you have earned. Generally, loss of muscle mass can be observed in only 15 days without training.
You can see the first results of the gym with at least 3 months of regular practice of bodybuilding exercises and with 6 months of exercise, you can already notice a good difference in growth and muscle definition. However, cardiac conditioning can be noticed as early as the first month.
In addition, protein or Creatine supplements are a great choice that helps in gaining muscle mass, however, these supplements should only be taken as directed by a doctor or nutritionist.
Follow us on Facebook – Dailyfamily.ng, Twitter – @DailyfamilyNG and Instagram @dailyfamilyng for more updates.
