How to gain muscle mass

How to gain muscle mass

Something that all men (or almost all) have ever pursued throughout their lives is gaining muscle mass. A more muscular person gains appearance and appears to be healthier. The process known as gaining muscle volume is complex, sacrificing and for people who have great discipline. In general, all the people who have tried to increase their muscle volume have failed miserably, since they have not followed all the necessary rules to achieve it.

Here we are going to give you concepts and tips to gain muscle mass correctly. Therefore, if you are a disciplined person and are capable of meeting your goals, this is your post 🙂

Myths about bodybuilding

bodybuilding needs

Throughout the internet, we find numerous web pages and channels where they teach us the world of bodybuilding. We are used to reading articles on "the 5 healthiest exercises ...", "the most suitable foods ...", and so on. However, this is the first mistake that we are committing when planning our objective.

And we are used to trying to achieve what we propose with the minimum effort. We want to go to the gym for a short time, that does not cost us much, eat the normal thing and expect miraculous results. The muscle gain process is very complicated, since many factors are involved. Each factor, in turn, carries certain implications and variables that make it even more complex. This is because each person is different.

Another myth about bodybuilding is star foods or miracle routines. It is very common to hear about protein shakes with incredible effects or routines with which you will gain volume in a short time. You also often hear people who say that eating and eating is the basis of gaining muscle. All of this is something that cannot happen in reality. Each person is different and has different needs. There is no global diet or exercise routine and common for anyone who wants to gain muscle mass.

The ideal is to analyze each variable that intervenes in the bodybuilding process and adapt it to our needs. Both the food, the exercises, the rest, the time we invest and the necessary changes.

Variables to take into account to increase muscle mass

We are going to list the most important variables that affect the entire bodybuilding process.

Food

Diet to gain muscle mass

The most important of all is food. For proper growth, our muscles need all the nutrients they can. The proportion of each nutrient is essential, since if we exercise, the demand for nutrients will vary. The amount of protein that a person who does not do bodybuilding needs is not the same as another who does. For the former, eating one gram of protein per kilogram of weight per day is enough. However, those who go to the gym to gain volume, will need 2-2,5 grams per kilogram of weight.

In theory it is enough to eat one gram of protein per kilogram of muscle. But there are several drawbacks. The first is that it is not known for sure how much exact amount of muscle we have. The second is that not all the protein that is consumed is ultimately processed and reaches our muscles.

A diet rich in carbohydrates as the main source and protein it is the most advisable to gain muscle mass. Physical exercise depletes the glycogen stores in our blood, which is the response to carbohydrates. On the other hand, protein is the food for muscle. Fiber is also an element to take into account, since it helps us to release excess toxic substances in the body and to have better intestinal transit.

When it comes to fat, there is an explosion of opinions and myths about it. Fats are necessary for our body, as long as they are "good". We are talking about the monounsaturated and polyunsaturated fats present in nuts, avocado and oily fish. You have surely heard of omega 3 fatty acids. They are very necessary for the proper functioning of the body and energy reserves.

Bodybuilding exercises

machines to gain muscle volume

To gain muscle mass you need to invest daily 30 to 45 minutes of vigorous exercise. It is interesting to work with exercises in which several muscle groups are used at the same time to shape the body. The weight that should be put, contrary to what is thought, is not the maximum that can be. It is about performing an intense exercise in which we remain in body balance

A vital tip for muscle development is not to abuse weight machines. These are designed to reduce the intensity of exercise and make it more comfortable. In addition, they are manufactured in such a way that we should be totally symmetrical to get the most out of it. This is not the case, no one has one side exactly symmetrical to the other. There are those who have the right leg stronger than the left, the left shoulder more developed than the right, etc.

Exercise routines should be done with good muscle control and with repetitions ranging from 6 to 12. In this way, we will be favoring the process of muscle hypertrophy and the rupture of fibrils. Between each exercise it is important to have a rest of at least 1 minute per set.

To rest well

rest properly to improve muscles

The muscles end up exhausted after a training session. Therefore, it is imperative to nourish them well and give them the rest they deserve. Sleeping between 8-9 hours a day is essential for the rest of the muscles. In addition, each muscle group needs an average of 72 hours of rest to work them again. There is no use doing biceps and triceps daily, since its effect will be counterproductive.

Properly resting our body will make us less sensitive to insulin and will not release an excess of cortisol (a hormone known as stress).

Supplementation

Supplementation to gain muscle mass

You've probably heard of protein and carbohydrate shakes. They are totally "legal" and not harmful to health. Its consumption can increase the effects of diet and exercise, since its ingredients are taken from food.

Keep in mind that they are supplements and not substitutes. A protein or carbohydrate shake should never be replaced by a meal, whatever it is.

Constancy and discipline

Consistent and disciplined to improve muscles

Finally, if we are not constant and disciplined with our way of life, we won't get results. Going to the gym for a few months or being on a diet for a while will not help us achieve our long-term goals. If we want to transform our body, we will need to apply everything mentioned in the post in your daily life.

The most important thing of all is to be happy with what you are doing and be patient before you want to see impossible results. There are no quick transformations or spontaneous lasting changes. What does exist is having a healthy lifestyle dedicated to your goals.


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