To gain muscle mass, it is important to do physical activity regularly and eat a diet rich in protein, following, whenever possible, the guidance of a trainer and nutritionist, to obtain the best results.
It is also important to give the muscle time to rest so that it can grow, because during exercise muscle fibers are injured and send a signal to the body that indicates the need for muscle recovery, and it is during recovery that muscle mass is gained.
Food is also a fundamental part of the process of gaining muscle mass, as it provides the necessary nutrients so that the diameter of muscle fibers can increase, guaranteeing hypertrophy.
The 11 best tips for gaining muscle mass quickly and efficiently are:
1. Do each exercise slowly
Bodybuilding exercises must be performed slowly, especially during the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the gain in muscle mass will be during the muscle recovery period. .
In addition to promoting hypertrophy, performing the movement slower also makes the person gain greater body awareness, avoiding compensations during exercise that end up making the exercise easier. Check out a training plan to gain muscle mass.
2. Don’t stop exercising as soon as you start to feel pain
If you feel pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period.
However, if the pain felt is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or reduce the intensity with which the exercise is performed to avoid the risk of injury.
3. Train 3 to 5 times a week
To gain muscle mass, it is important that training takes place regularly, it is recommended that training takes place 3 to 5 times a week and the same muscle group is worked 1 to 2 times, as muscle rest is essential for hypertrophy. .
Thus, the instructor can recommend different types of training according to the person’s objective, and ABC training for hypertrophy is often recommended. Understand what ABC training is and how it is done.
4. Eat a protein-rich diet
To gain muscle mass, it is important that the person has a healthy diet rich in proteins, and it is recommended to consume 1.6 to 1.8 grams of protein per kg of weight per day, as well as an increase of 400 to 500 calories in your daily diet, so that more calories are consumed than you burn.
Foods rich in protein are:
- Eggs;
- Chicken;
- Fish;
- Red meat;
- Lentil;
- Military.
These foods are important for promoting muscle hypertrophy, as they are responsible for maintaining muscle fibers. See what the diet should be like to gain mass.
Also check out the video below which foods rich in protein should be consumed to gain muscle mass:
5. Consume fats and carbohydrates before training
In addition to consuming proteins, it is also important to consume good fats and complex carbohydrates, especially before training, as they provide the energy necessary for the muscle to carry out physical activity.
6. Train intensely
It is important that the training is done intensely, and it is recommended that it be started with a light warm-up, which can be either through aerobic exercises or through the quick repetition of a weight training exercise that will be part of the day’s training.
After weight training, it is also recommended that aerobic training be carried out, which will help in the process of increasing metabolism and caloric expenditure, also promoting hypertrophy.
7. Change training regularly
It is important that training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. Therefore, it is important that after 5 weeks the instructor evaluates the person’s performance and the progress they have made and recommends carrying out other exercises and new training strategies.
8. Do the exercises using 65% of the maximum load
The exercises should be done using around 65% of the maximum load that can be done with a single repetition. For example, when you can only do one repetition of a thigh extension with 30 kg, for example, to perform the entire training series, it is recommended that a weight of more or less 20 kg be used to perform the complete exercise series.
As the person continues training, it is normal for the 20 kg to become lighter, which is why it is necessary for there to be a progressive increase, as this way it is possible to promote hypertrophy.
9. Don’t stop when you reach your desired goal
After reaching the desired muscle mass, you must not stop exercising, so as not to lose the definition you have achieved. Generally, loss of muscle mass can be observed in just 15 days without training.
The first results from the gym can be seen after at least 3 months of regular weight training exercises and, after 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition. However, cardiac conditioning can be noticed in the first month.
10. Use nutritional supplements
The use of nutritional supplements, such as Whey protein, creatine or BCAA are an excellent way to complement your diet, as they improve performance during physical activities and contribute to muscle recovery after exercise.
However, these supplements should only be consumed as directed by a doctor or nutritionist. See the 10 most used supplements to gain lean mass.
11. Sleep well
Poor sleep quality is associated with a greater risk of reduced muscle mass, and may also influence muscle strength.
Therefore, it is important to sleep at least 8 hours a day, as this favors the increase in the hormone known as IGF-1, which is associated with better sleep quality and plays an important role in protein synthesis and, therefore, maintenance. of muscle mass.
