To gain muscle mass it is important to exercise regularly following the instructions of the apprentice, in addition to following a proper diet to achieve the goal, focusing on protein-rich foods.
It is also important to give the muscle time to rest and develop, this is because during muscle exercises it is injured and sends a body indicating the need for muscle recovery, and during this time muscle mass is acquired.
- Feeding is also a fundamental part of the muscle mass gain process.
- Which provides the nutrients needed to increase the diameter of muscle fibers.
- Ensuring hypertrophy.
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Muscle exercises must be developed slowly, especially during the muscle contraction phase, since doing this type of movement of the fibers will injure you during the activity and the most effective will be the gain in muscle mass during the muscle recovery period. mass.
In addition to promoting hypertrophy, the slow realization of movement also leads the person to acquire greater body awareness, avoiding compensation during exercise that eventually make it more difficult.
While you feel the burning sensation during exercise, recommend it in detention, as at this point the white fibers of the muscle begin to break, causing an enlarged period during the recovery period.
However, if the pain is in a joint used to perform activity on another muscle that is not directly related to exercise, it is recommended to stop decreasing the intensity of the exercise to avoid injury.
To gain muscle mass it is important that the exercises are performed regularly, and it is recommended that this stretch 3 to 5 times per week and the same group of muscles work 1 to 2 times, since muscle rest is essential for this.
In this way, the instructor can indicate different types of training for success depending on the person’s goal, although on several occasions he recommended the implementation of ABC training for hypertrophy.
To gain muscle mass it is important that the person has a healthy and high-protein diet, which is responsible for maintaining muscle fibers and is therefore directly related to hypertrophy. In addition to increasing protein intake, it is also important to consume the right fats and the most calories spent. Learn more about diets to increase muscle mass.
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It is important that the entrance is intensely emphasized, and it is recommended to start with light heat, which can be done by aerobic exercises or by quickly repeating a strength exercise that will be part of the day’s training.
After strength training, it is also recommended to improve aerobic training, which will contribute to the process of increasing metabolism and caloric expenditure, also promoting hypertrophy.
It is important that the training is altered every 4 to 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process, in addition, it is important that after 5 weeks the instructor shows the person’s performance and the progress I have made. and indicates the realization of other exercises and new training strategies.
Exercises should be performed using approximately 65% of the maximum load that can be achieved in a repetitive sole, for example, when it is possible to perform a single repetition of muscle extension with 30 kg, to perform the complete series of exercises it is recommended to use a weight less than 20 kg to complete the entire series.
As the person performs the training, it is normal that the 20 kg are perceived as lighter, so it is necessary to increase gradually, because in this way it is possible to favor hypertrophy.
After reaching the desired muscle mass, despite the lack of exercise, so as not to lose the definition I obtained, you can usually observe loss of muscle mass after 15 days without training.
If you can see the first results of the gym with at least 3 months of regular exercise, and with 6 months of exercise, it is possible to notice a lot of difference in muscle growth and definition, however, you can notice an improvement in cardiovascular conditioning as early as the first month.
In addition to this, the use of protein supplements or creatine is an excellent option that helps gain muscle mass, but these supplements should only be ingested under the guidance of a doctor or nutritionist. Find out how to take creatine.