Build muscle mass is one of the first and more important goals of people who decide to physically work on their body and mind. The ideal, of course, will be always to get advice from an specialist in the trainning field: But it is also possible to tone the body and achieve greater muscle mass with simple tips, which are not a secret for those people who usually exercise in the gym, but it is important to remember them from time to time. Be aware, it is not a quick process, but that does not mean that it is unsatisfactory.
Gain muscle mass with complex exercises
1. Bench Press and Squats
The first thing to know if you want to gain more kilos or pounds of pure muscle is that you need to work better. This includes exercises such as the ‘bench press’, squats, chin-ups or deadlifts. The big ones. Exercising in a more complex way, with movements that involve a good amount of muscle mass in all your body, will allow the secretion of hormones such as testosterone and the growth hormone, and develop a good protein synthesis.
2. A good diet, a very good one
This is about balance. It’s widely known that one of the most popular advices is to avoid carbohydrates for a better tone of your body and to don’t get fat. Also, to eat a lot of protein. But be careful, it is not advisable to eat protein in excess. If you start eating only protein, you will reduce your carbohydrates and fat intakes, which can lead to problems. These are macronutrients that you will need to build up your muscles.
Eat enough protein, but don’t overdo it. Remember that carbohydrates provide energy to perform very well in workouts. And our workouts are important.
3. Do a proper job at the gym
Be prepare. We have to know wich machines at the gym are the correct for us and our goals. Some on them works better than others if we want to build our bodys. So, if you don’t know, don’t be afraid to ask the instructor in the floor. It is important to ask for help if we are new at the gym.
Another thing really important to know is about the weights. The more weight, the best work. But, we have to know our limits in order to avoid any injury. Remember that a wrong diet and a series of incorrect exercises can seriously affect our health. The body needs a series of nutrients to enhance the recovery of energy consumed and regenerate damaged tissues. Consuming more than is strictly necessary to satisfy this demand will not make us gain more muscle mass, but rather fat, and may get us in another health problems. So, now that we are at the gym, we can check the last two advices.
Strength training and hypertrophy
4. Gain Muscle Mass
Some theories says that if we want to build muscle we have to include countless repetitions and hours at the gym. But that’s not true. A lot of research shows that a single set of exercise with a weight that fatigues your muscle after about 12 to 15 repetitions can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
This is a important point, the proper weight to lift is heavy enough to tire your muscles after about 12 to 15 repetitions. Remember that you must be very tired and barely able to finish the last repetition.
Don’t worry about the weight, at the beginning you may find that you’re able to lift only a few pounds. That’s OK. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress.
5. Don’t underestimate rest
Rest is often underestimated, but it has a very significant impact on our lives and, specifically, at the sports level, it greatly determines performance and the ability to gain muscle mass. It is really important to rest well. It includes the right amount of time and the right quality of sleep. Don’t overdoit at the gym, be patient.