In order to gain muscle mass, it is important to perform regular physical activity following the trainer’s guidelines, in addition to eating a diet appropriate to the goal to be achieved, giving preference to foods rich in protein.
It is also important 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 indicating the need for muscle recovery, and it is during this that muscle mass is gained.
Nutrition 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.
Table of Contents
- 1. Do each exercise slowly
- 2. Do not stop exercising when you feel pain
- 3. Train 3 to 5 times per week
- 4. Eating foods rich in protein
- 5. Start the training with muscle-building exercises.
- 6. Change the routine every 4 or 5 weeks
- 7. Each exercise should be performed using 65% of the maximum load.
- 8. When you reach your goal, do not stop exercising.
- What can I eat before training?
- Is it necessary to take Whey Protein or nutritional supplements to increase muscle mass?
- How to avoid the loss of muscle mass in older adults?
- How long does it take to gain muscle mass?
8 Tips to increase muscle mass faster
The 8 best tips to gain muscle mass quickly and efficiently are:
1. Do each exercise slowly
Muscle building exercises should be done slowly, mainly during the contraction phase of the muscle, due to the fact that 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.
In addition to favoring hypertrophy, the slow realization 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 exercising when you feel pain
When feeling pain or 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 decrease the intensity of the exercise to avoid injury.
3. Train 3 to 5 times per week
In order to gain muscle mass, it is important to train regularly, is recommended that this be 3 to 5 times per week and the same muscle group be worked 1 to 2 times since muscle rest is fundamental for hypertrophy.
In this way, the instructor can indicate several types of training according to the person’s objective, being often recommended the ABC training for hypertrophy.
4. Eating foods rich in protein
In order to gain muscle mass, it is important that the person has a healthy diet rich in proteins, since they are responsible for the maintenance of muscle fibers and, consequently, are directly related to hypertrophy.
In addition to increasing protein intake, it is also important to consume good fats and more calories than you expend. Learn more about the diet to increase muscle mass.
5. Start the training with muscle-building exercises.
It is important that the training is done in an intense way, is recommended to start with a light warm-up, which can be through aerobic exercises or through the quick repetition of a muscle-building exercise that will be part of the day’s training.
After weight training, it is recommended that aerobic training is also performed, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.
6. Change the routine every 4 or 5 weeks
It is important that the training is altered every 4 to 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 made and indicates the performance of other exercises and new training strategies.
7. Each exercise should be performed using 65% of the maximum load.
Exercises should be performed using about 65% of the maximum load that can be achieved in a single repetition.
For example, when only one repetition of thigh extension with 30 kg is achieved to perform the entire set of the exercise, it is indicated that weight of about 20 kg is used to perform the entire set.
As the person performs the training, it is normal that the 20 kg are perceived lighter, so it is necessary that there is a progressive increase, since in this way it is possible to promote hypertrophy.
8. When you reach your goal, do not stop exercising.
After achieving the desired muscle mass, you should not stop exercising, so as not to lose the definition you have achieved. In general, the loss of muscle mass can be observed after 15 days of not having done any training.
The first results from the gym can be seen with at least 3 months of regular practice of muscle-building exercises, and with 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition.
However, the improvement in cardiovascular conditioning can be noticed in the first month.
In addition to this, the use of protein or creatine supplements are an excellent option to help gain muscle mass, but these supplements should only be taken under the guidance of a physician or nutritionist.
Frequently Asked Questions
What can I eat before training?
The foods you can eat before training will depend on the type of physical activity you are going to do, how long it lasts, and how long before training you are going to have a snack or meal.
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 person’s objectives. For this reason, the ideal is to consult a sports nutritionist so that, through an evaluation, he/she can indicate a nutritional plan adapted to your needs.
How to avoid the loss of muscle mass in older adults?
It is normal for elderly people to lose muscle mass; however, this can be avoided if they maintain an adequate diet and do physical activities appropriate for their age.
How long does it take to gain muscle mass?
The time it takes for a person to gain muscle mass through 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 body type.