7 tips to increase muscle mass gain

7 tips to increase muscle mass gain


The personal trainer reveals seven secrets that help you gain muscle mass faster. Know what to change in your workout routine

Increasing muscle mass is the main goal of anyone who wants to lose weight. In addition, lean body mass contributes to strengthening bones, accelerating the metabolism and protecting the body from the onset of disease.

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To ensure good results, the personal trainer Fernando Coelho Separate 7 tips that will help you gain muscle mass even faster. Watch:

7 tricks to gain muscle mass

1 – Train to failure. “It’s by failing that your muscle realizes it needs to get bigger and stronger,” she points out.

2nd – Give change equivalent to your training level, load and intensity. “The more you load and the fewer reps, the longer the rest time. Between 30 seconds and 5 minutes,” he specifies.

3rd – Use creatine. “This is the most studied supplement and with the most scientific articles proving its increase in strength and hypertrophy. Use (0.1g) x your body weight,” recommends Fernando.

4 – Eat proteins, carbohydrates and good sources of fat. “Nutrition is responsible for recovery and building muscle,” she says.

5th – Use advanced training intensification techniques. “The rest break, for example, is about failing the set, resting for 10 seconds, and going back to the set until you fail again. You can do it two or more times until you fail completely. In fact, it’s worth mentioning that has to be the same load,” explains the staff.

Fernando emphasizes that it is important to be careful.While it seems like a simple technique, it’s very advanced. Don’t do it without professional guidance,” he warns.

6th – Do cardio. That’s because cardio improves your sensitivity to insulin, the most anabolic hormone there is, explains the trainer. Basically, you will improve your response to your body’s best muscle building hormone.

“When you do cardio, you teach your body to use fat as an energy source and not muscle. That is, you build and save muscle at the same time. Do cardio, but don’t overdo it, or you could lose muscle mass,” she warns.

7th – Perform the exercises with maximum concentration in execution, with the maximum of quality of contraction and lengthening of the muscle fiber. “That’s because one set well done is better than two or three sets done poorly. Therefore, channel all the intensity to the desired muscle group. Don’t let the auxiliary muscles steal the show and work more than the main muscle,” advises the personal trainer .

Source: Terra

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