To gain muscle mass, it is important to exercise regularly and follow the trainer’s instructions, as well as follow a target-appropriate diet, focusing on protein-rich foods.
It is also important to give the muscle some time to rest so that it can develop, because during exercise, muscle fibers are injured and send a signal to the body indicating the need for muscle recovery, and it is during recovery that muscle mass is acquired.
- A alimentação também é parte fundamental no processo de ganho de massa muscular.
- Pois fornece os os nutrientes necessários para que o diâmetro das fibras musculares possa aumentar.
- Garantido a hipertrofia.
The top 8 tips for gaining muscle mass quickly and efficiently are
Strength training exercises should be performed slowly, especially in the muscle contraction phase, as performing such movements injures more fibers during activity and the most effective muscle gain will be during the muscle recovery period.
In addition to promoting hypertrophy, slower movement performance also allows the person to gain greater body awareness, avoiding exercise-related compensation that eventually facilitates exercise.See a training plan to gain muscle mass.
In case of pain or burning during exercise, it is recommended not to stop, as that is when the white fibers of the muscle begin to break, causing an elongated period.
However, if the pain you feel is in a joint used to perform the activity or on another muscle that is not directly related to exercise, it is recommended to stop or decrease the intensity of exercise to avoid the risk of injury.
To gain muscle mass it is important that the training is performed on a regular basis, it is recommended that the training be performed 3 to 5 times per week and the same muscle group is worked 1 to 2 times, because muscle rest is essential for hypertrophy.
Assim, o instrutor pode indicar vários tipos de treino de acordo com o objetivo da pessoa, sendo muitas vezes recomendada a realização do treino ABC para hipertrofia. Entenda o que é o treino ABC e como é feito.
To gain muscle mass it is important that the person eats a healthy and high-protein diet, as they are responsible for maintaining muscle fibers and are therefore directly related to hypertrophy.In addition to increasing protein intake, it’s also important to eat good fats and consume more calories than you spend.See what your diet should look like to gain weight.
Also find out in the video below what protein-rich foods should be consumed to gain muscle mass:
It is important that the training is done intensively, and it is recommended to start with a light warm-up, which can be through aerobic exercises or by quickly repeating a strength exercise that will be part of the day’s training.
After strength training, aerobic training is also recommended, which will help in the process of increasing metabolism and calorie expenditure, also promoting hypertrophy.
It is important that the training is changed every 4 to 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process, so it is important that at 5 weeks the instructor evaluates the person’s performance and progress and indicates the performance of other exercises and new training strategies.
Exercises should be performed using approximately 65% of the maximum load that can be performed in a single repetition, for example, when it is possible to make a single repetition of thigh extension with 30 kg, for example, to perform the entire training series, it is indicated that a weight of about 20 kg is used to perform the complete series of exercises.
As the person goes through training, it is normal for the 20 kg to become lighter, therefore there needs to be a gradual increase, as this way it is possible to promote hypertrophy.
Once the desired muscle mass has been reached, do not stop exercising, so as not to lose the definition obtained, you can usually observe loss of muscle mass in just 15 days without training.
Os primeiros resultados da academia podem ser percebidos com pelo menos 3 meses de prática regular de exercícios de musculação e, com 6 meses de exercício, já é possível notar uma boa diferença no crescimento e definição muscular. No entanto, o condicionamento cardíaco pode ser notado logo no primeiro mês.
Além disso, os suplementos de proteína ou de creatina são uma ótima opção que ajuda no ganho de massa muscular, porém estes suplementos apenas devem ser tomados segundo a orientação de um médico ou nutricionista. Veja os 10 suplementos mais usados para ganhar massa magra.