11 Tips to Gain Muscle Mass Faster

To gain muscle mass faster, it is important to perform physical activity on a regular basis, preferably following the coach’s instructions, in addition to eating an adequate diet for the objective to be achieved, giving preference to foods rich in protein.

It is also important to allow time for the muscle to rest and be able to grow, this is because during exercise the muscle fibers are injured and send a signal to the body that indicates that it is necessary to recover the muscles, and it is during this period that the muscles are gained. muscle mass.

Food is also a fundamental part of the process of gaining muscle mass, since it provides the necessary nutrients so that the diameter of the muscle fibers can increase, guaranteeing hypertrophy.

The 11 best tips to gain muscle mass quickly and efficiently are:

1. Do each exercise slowly

Muscle exercises should be done slowly, mainly during the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the muscle mass gain will be during the muscle recovery period. See an exercise routine to gain muscle mass.

In addition to favoring hypertrophy, the slow execution of the movement also makes the person acquire greater body awareness, avoiding compensations during the exercise that end up making it more difficult.

2. Do not stop the exercise when you feel pain

When feeling pain or a burning sensation during exercise, it is recommended not to stop, since at that moment the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period.

However, in case the pain 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 of the exercise to avoid injury.

3. Train 3 to 5 times a week

To gain muscle mass, it is important that training is done regularly, it is recommended that this be 3 to 5 times a week and the same muscle group is worked 1 to 2 times, since muscle rest is essential for the hypertrophy.

In this way, the instructor can indicate various types of training according to the person’s objective, often recommending ABC training for hypertrophy.

4. Start training with muscle exercises

It is important that the training is carried out intensely, and it is recommended to start with a slight warm-up, which can be through aerobic exercises or through the rapid repetition of a bodybuilding exercise that will be part of the day’s training.

After bodybuilding training, it is recommended that aerobic training is also carried out, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.

5. Change the routine every 4 or 5 weeks

It is important that training is alternated every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. In addition, it is important that after 5 weeks the instructor evaluates the person’s performance and the progress they have made and indicates the performance of other exercises and new training strategies.

6. 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 in a single repetition. For example, when it is possible to do only one repetition of thigh extension with 30 kg, to perform the entire series of the exercise, it is indicated that a weight more or less than 20 kg be used to perform the complete series.

As the person performs the training, it is normal for the 20 kg to feel lighter, so a progressive increase is necessary, since in this way it is possible to promote hypertrophy.

7. Eat foods rich in protein

To gain muscle mass it is important that the person has a healthy diet rich in protein, recommending an intake between 1.6 to 1.8g/kg of weight per day, as well as an increase between 400 and 500 kcal in their daily diet. , so that more calories are consumed than are expended.

Protein-rich foods are eggs, chicken, fish, red meat, chickpeas, lentils and soy, for example. These are important to promote muscle hypertrophy because they are responsible for the maintenance of muscle fibers.

Learn more about the diet to increase muscle mass and see some recommendations in the video below:

8. Consume fats and carbohydrates before training

In addition to consuming proteins, it is also important to consume good fats and complete carbohydrates, mainly before training, as these provide the necessary energy to the muscle to carry out physical activity.

9. When you achieve the goal you want, don’t stop exercising

After achieving the desired muscle mass, you should not stop exercising, so as not to lose the definition you achieved. In general, the loss of muscle mass can be observed after 15 days of not having done any training.

You can see the first results of the gym with at least 3 months of regular practice of muscle exercises, and with 6 months of exercise it is already possible to notice a good difference in growth and muscle definition. However, the improvement in cardiovascular conditioning can be noticed in the first month.

10. Use of nutritional supplements

The use of nutritional supplements such as Whey protein, creatine or BCAA are an excellent way to supplement food, as they improve performance during physical activities and contribute to muscle recovery after exercise.

However, these supplements should only be taken on the advice of a doctor or nutritionist.

11. Sleep well

Poor sleep quality and short sleep duration are associated with an increased risk of reduced muscle mass. Therefore, they can also influence muscle strength.

For this reason, it is important to sleep at least 8 hours a day, as this favors the increase of a hormone called IGF-1, which is associated with a better quality of sleep and plays an important role in protein synthesis and, therefore, therefore, in the maintenance of muscle mass.

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