To increase muscle mass more quickly, it is essential to engage in regular physical activity, ideally under the guidance of a trainer, along with following a diet that fits your goals, focusing on protein-rich foods.
In this article we are going to tell you which are the best Tips to increase muscle mass in a healthy way so that you can achieve the physical goals you have set for yourself.
Best tips to increase muscle mass
Before we start, it should be noted that the process of muscle gain is very slow. You will probably end up frustrated much sooner than expected. Gaining muscle mass is a process that requires a lot of discipline both in terms of diet and training. The most advisable thing is that, apart from the advice we are going to give you, try to find a balance that lets go of this long process and enjoys the journey.
The 11 best tips to increase muscle mass quickly and effectively are:
Hypertrophy training
Muscle training should be performed at a slow pace, especially during the contraction phase, as this approach results in greater fiber damage during exercise, leading to more effective muscle mass gains during the recovery phase.
In addition to promoting hypertrophy, performing the movement at a slower pace improves body awareness, which helps people avoid compensatory actions during exercise that could make it even more difficult.
Refrain from stopping exercise when you feel pain
If you experience pain or a burning sensation while exercising, it is advisable to continue as this is when the white muscle fibers begin to break down, which promotes hypertrophy during the recovery phase.
If you feel discomfort in a joint involved in the activity or in a muscle Not directly associated with exercise, it is advisable to suspend or reduce the intensity of training to avoid injuries.
Train hypertrophy between 3 and 5 times a week
For muscle growth, constant training is essential, with a recommendation 3 to 5 sessions per week, targeting the same muscle group 1 or 2 times. Adequate rest for your muscles is vital to achieving hypertrophy.
This way, your personal trainer can suggest different types of training based on individual goals, often recommending ABC training for hypertrophy.
Start your workouts with a gentle warm-up
Intense training is crucial and it is advisable to start with a gentle warm-up, which may include aerobic activities or fast repetitions of a strengthening exercise that will be included in the day's training.
After weight training, It is advisable to incorporate aerobic exercises, as they help boost metabolism and calorie burning, while promoting hypertrophy.
It is advisable to change the routine every 5 weeks
To avoid muscular adaptation that could interrupt the hypertrophy process, It is essential to alternate training every 4 or 5 weeks. Furthermore, after this 5-week period, the instructor should evaluate the individual's performance and progress, suggesting new exercises and training strategies accordingly.
A load of 75%-85% of the maximum should be used for each exercise performed.
The exercises must be performed with approximately 75% of the maximum weight that can be lifted for a single repetition. For example, if your maximum for thigh extension is 30 kg for a single repetition, it is advisable to use about 22-23 kg for the full set of the exercise.
During training, it is common for the 20kg weight to feel less heavy, so it is essential to implement a gradual increase to effectively stimulate hypertrophy.
Eat foods rich in protein
For muscle growth, it is essential to maintain a nutritious diet rich in protein, with a recommended intake of 1,6 to 1,8 grams per kilogram of body weight per day. In addition, it is recommended to increase daily caloric intake by 400 to 500 kcal to ensure that calorie consumption exceeds expenditure. Being in a caloric surplus is the most important thing when it comes to diet.
Some examples of protein-rich foods include eggs, chicken, fish, red meat, chickpeas, lentils, and soybeans. These foods play a crucial role in promoting muscle hypertrophy as they help maintain muscle fibers.
Consume fats and carbohydrates before your workout
Along with protein intake, it is essential to include healthy fats and whole grain carbohydrates, especially before training, as they provide the energy needed for the muscles to perform physical activity. After reaching your goal, continue with your exercise routine without pause.
Once you reach your desired muscle mass, It is important to continue exercising to maintain the definition you have gained. Typically, a decrease in muscle mass can be noticed after 15 days without training.
After consistent muscle building workouts for a minimum of 3 months, initial gym results become visible, and after 6 months, noticeable progress in growth and definition can be observed. Conversely, improvements in cardiovascular capacity can be detected as early as the first month.
Use of dietary supplements
The incorporation of nutritional supplements such as whey protein, creatine or BCAAs can effectively improve the diet, since They improve performance in physical activities and help muscle recovery after exercise.
These supplements should only be taken under the supervision of a physician or nutritionist.
Rest well
An increased risk of muscle mass loss is related to inadequate sleep quality and insufficient sleep duration, which can also affect muscle strength. Therefore, It is essential to try to sleep at least 8 hours each night, as this promotes the production of a hormone known as IGF-1. This hormone is linked to better sleep quality and is vital for protein synthesis, which helps preserve muscle mass.
I hope that with this information you can learn more about the best tips for increasing muscle mass.