8 Amazing Tips to Increase Muscle Mass Faster
It is required to perform physical activity regularly following the coach’s instructions, an adequate diet for the objective to be achieved, giving preference to foods rich in protein.
It is also necessary to allow time for the muscle to rest and grow. Because during exercise the muscle fibers are injured and send a signal to the body that indicates the need for muscle recovery, and muscle mass is gained.
Diet is also a fundamental part of gaining muscle mass since it provides the necessary nutrients. So that the diameter of the muscle fibers can increase, guaranteeing hypertrophy.
8 Tips to Increase Muscle Mass Faster
1. Do each exercise slowly
Muscle exercises should be done slowly, mainly during the muscle contraction phase and when you perform this type of movement, more fibers are injured during the activity, and 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.
2. Do not stop the exercise when you feel pain
When feeling pain or a burning sensation during exercise, at that moment the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period.
However, the pain is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it stops or reduces the intensity of the exercise to avoid injury.
3. Train muscles 3 to 5 times a week
It is necessary to train the muscle on regular basis, and the professorial trainer recommended that 3 to 5 times a week and the same muscle group need 1 to 2 times, and 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
the training is carried out intensely and starts with a slight warm-up, which can be through aerobic exercises or rapid repetition of exercise that will be part of the day’s training.
It’s required aerobic training after bodybuilding training, which will help to increase metabolism, caloric expenditure, and hypertrophy.
5. Change the routine every 4 or 5 weeks
You have to change your exercise routine every 4 or 5 weeks to avoid muscle adaptation, which can help to create hypertrophy. In addition, after 5 weeks the instructor must evaluate the person’s performance and indicates the performance of other exercises and new training strategies.
6. Performed using 65% of the maximum load
You have to perform using about 65% of the maximum load during exercise and 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 be perceived as lighter, so a progressive load is necessary to promote hypertrophy.
7. Eat foods rich in protein
To gain muscle mass the person must have a healthy and protein-rich diet and increase the consumption of eggs, chicken, fish, chickpeas, and lentils since maintenance of muscle fibers create muscle hypertrophy.
It’s also important to consume good fats, more calories, and increase your protein intake than you expend.
8. Don’t stop exercising
You do not stop exercising after achieving the desired muscle mass. So as not to lose the definition you achieved. The loss of muscle mass is observed after 15 days without training.
You can see the first results of the gym with at least 3 months of regular practice of muscle exercises, and it is possible to notice a difference in growth and muscle definition after 6 months of exercise.
It is already possible to notice a difference in growth and muscle definition. However, the improvement in the cardiovascular system is noticed in the first month.
In addition to this, the use of protein or creatine supplements is an excellent option that helps to gain muscle mass, but these supplements are taken according to the guidance of a doctor or nutritionist. See how to take creatine and learn about other nutritional supplements to gain muscle mass.
FAQ/Frequently Asked Questions
Q.1. What can I eat before training?
The food consumed before training will depend on the type of physical activity that is going to be carried out, the time it lasts, and how long before training the snack or meal is going to be made.
Q.2. Is it necessary to take Whey Protein or nutritional supplements to increase muscle mass?
It is not always necessary, the use of nutritional supplements will depend on the objectives. For this reason, the ideal is to go to a sports nutritionist so that evaluation he indicates a nutritional plan adapted to her needs.
Q.3. How do avoid the loss of muscle mass in older adults?
Elderly people lose muscle mass and avoid it by maintaining an adequate diet and engaging in age-appropriate physical activities.
Q.4. How long does it take to increase muscle mass?
A person to gain muscle mass doing anaerobic physical activity, such as weight lifting, is at least 6 months. However, this depends on many factors such as diet, training routine, gender, age, and each person.
Find out more detail about how muscles grow and when you begin to notice changes.