Hasn’t it happened to you that you’ve been training for months or years, following a discipline and daily routine to get that beefy body that you aspire so much to achieve? But despite your effort, you feel that you are barely a quarter of the way there. While your colleagues in the gym have made greater progress despite spending the same time or less than you training. The reason that they manage to gain muscle mass and you do not (Or at least not at the same rate). It may be due to the factors that we will expose in this post.
When a workout starts, always, ALWAYS. It must be complemented with other customs in your day to day. Muscles do not grow at the point of inhaling or exhaling oxygen. Not how intense your training is, but rather a balance between your exercise routine, food and rest. It is only enough that one fails for you to see how the results last longer, and therefore you will not be able to get the most out of the training you are carrying out.
Knowing this, we want to tell you that if you really want, I got muscle mass. The first step to take will be to read this post in its entirety. We assure you that the information will be worth gold.
The importance of resting / resting to achieve muscle mass.
Sleeping or resting too much is often associated with laziness, idleness, or laziness. Although it is a trait that is present in lazy individuals, the truth is that a good amount of rest should also be included for those who train. The reason is mostly to allow your muscles to replenish themselves and create new muscle tissue. Not to mention that it helps tremendously in preventing muscle tears or some kind of muscle spasm from not allowing your muscles to recompose themselves properly.
It is recommended to sleep at least nine (9) hours a day. And complement them with an extra hour and a half (if you have the time) in the afternoon, just before lunch or after training (if you train in the afternoon).
Sleeping after a hard workout in the gym will help you avoid tiredness and muscle fatigue. Leaving your muscles ready for the next day’s routine.
Complement the training with a correct diet.
We know that by this point the theme of proper nutrition is repeated ad nauseam. And I have even come across people and comments on the internet commenting on how heavy the subject of diets tends to be. However, you must understand that this is not meant to annoy the reader, on the contrary. If so much is mentioned, it is precisely because it is highly relevant and effective in terms of training.
In the case of those who seek to gain muscle mass, you have to take into account that they need to put together a diet whose focus is protein consumption. Or rather, the acquisition of it in our food.
Protein allows our cells to regenerate or create new tissues in our body. So by subjecting the muscle to weight training (This will be mentioned later). It expands and after rest those “Spaces” must be filled with new muscle tissue. Which will only be created if our body has a sufficient amount of protein provided by our diet. It is for this reason that it is important to complement your training with a good diet. Well, only then will you be able to achieve muscle mass efficiently.
Intense weight training.
The exercise can be worked in various ways. In fact, each type of exercise can be handled with some variations. What gives rise to the existence of cardio exercises, worked with tension or those that we will deal with today… Exercises based on weight.
As the objective is to achieve muscle mass. In your training you should not focus on how many repetitions you can do of an exercise. But how much weight can you put on your muscles in order to get them to expand (gain strength). In these cases, it is better to focus on making your series approximately three per exercise, following a circuit where you increase the weight a little more each time. Example…
- First series: 10 kilos.
- Second series: 12 kilos.
- Third series: 14 kilos.
Following this example, in each series you would be lifting more weight than in the previous one, obviously you should adapt this according to the exercise and muscle you are working on. Well, you shouldn’t risk injury by putting too much stress on your body either.
If you take into account what has been said, rest assured that you are going to gain muscle mass in the most efficient way possible.