Check out the essential tips for gaining muscle mass and understand the importance of intense training
Bodybuilders are always looking for efficient ways to build muscle in the gym. A healthy diet, intense training 3 to 5 times a week and the help of a trainer are among the most important points in achieving the goal of muscle gain.
To gain muscle mass, the routine is slightly different from that of someone who just wants to lose weight. In both objectives, it is important to include cardiovascular exercise such as a bicycle or a treadmill in the training plan.
However, to ensure the appearance of the muscles, it is essential to have an intense plan of the upper and lower limbs, but not necessarily aiming for high loads. the sports advisor Leandro Gemello explains that everything will depend on the strength of the person training and the variables of the training. “You don’t need a lot of weight to be giant, you just need all the weight you can lift. You can train heavy with a light weight because each person will have a certain degree of strength.”
3 tips for gaining muscle mass
Food
The healthy eating industry has grown a lot in recent years, and diets like low carb, flexible diets, and intermittent fasting are among the biggest weight loss strategies. However, protein makes a difference when it comes to gaining muscle mass. The ideal is to bet on meat, chicken, fish, eggs and dairy products.
intense training
Sports consultant Leandro Twin believes that the ideal is always to put a load that generates failure within the reps you are looking for. Thus, muscle development will occur. “When I give my students 10 repetitions, I want them to do between 8 and 12, 2 up or 2 down. At this point they will put a load to failure! I ask them to automatically control the speed of the movement and the load adapts, becoming the last concern in muscle hypertrophy training, “he explains.
integration
Whey protein and creatine supplementation, for example, are important compounds for promoting muscle gain. These substances will act as a quick source of energy. However, remember to consult with a professional you trust to include these compounds in your training plan.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
