To gain muscle mass, you should do bodybuilding exercises at the gym, following the coach's guidelines and following a protein-rich diet, and it is very important to give the muscle time to rest so it can 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 is during the rest time the muscle recovers and has time to develop.
The 8 best tips to gain muscle mass quickly and efficiently are:
1. Do each exercise slowly
Bodybuilding exercises should be performed slowly so that you feel all the movement of the muscle, avoiding making compensations that make exercise easier. Check out a workout plan with exercises to gain mass;
2. Do not stop exercising as soon as you start to feel pain
One should avoid stopping exercise when one begins to feel pain, because that is when the muscle begins to "burn" the white fibers, which are the short fibers, which lead to hypertrophy.
3. Train 3 to 5 times a week
The training should be performed 3 to 5 times a week, because the same muscle group should only be exercised 1 or 2 times.
4. Eating foods high in protein
Protein-rich foods should be eaten daily and preferably at all meals, but especially after exercise. Here's how to diet to gain mass.
5. Begin Bodybuilding Training
The training should be started with bodybuilding exercises and only then should do the aerobic exercises, because this way there is more disposition to demand to the maximum of the muscles in isolation.
6. Review the whole series every 4 or 5 weeks
The series should be reviewed every 4 to 5 weeks by changing or adding some exercises to increase intensity and challenges.
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, if you can only lift a 30 kg weight with the thigh extension, you should train using a weight of about 20 kg, with progressive increase.
8. When the desired goal is achieved, one should not stop
Once the desired muscle mass has been reached, one should not stop exercising, in order not to lose the definition conquered. Generally, the loss of muscle mass can be observed in only 15 days without training.
You can check 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 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 choice that helps in gaining muscle mass, however these supplements should only be taken as directed by a doctor or nutritionist. See the 10 most commonly used supplements to gain lean mass.
