It can be difficult to fill with muscles, but the important thing is perseverance. However, if you want to increase your muscles quickly, there are some advantages and disadvantages, such as having to increase some fat along with muscle mass and giving up some activities like running so that your body can focus on increasing the size of the muscles. You have to eat more, use the proper training strategy and do exercises designed to enlarge the muscles.
Start with a basic strength training. (1) Most training for the main parts of the body should start with some basic strength training exercises and multi-articulated, that allow you to lift more weight in general, such as chest presses on bench, upper presses for deltoids, oars with bar for the back and squats for the legs. These exercises will allow you to lift more weight, while keeping you cool and with enough energy to better stimulate muscle growth.
Make your best effort. The key to developing muscles is to do high intensity workouts. Light workouts, even if they are long, do not help much to produce the right conditions for the muscles to get tired and develop again. Plan to do a session of 30 to 45 minutes, 3 or 4 times per week (on alternate days). It may sound like a surprisingly manageable plan, but remember that during each session you have to do it as intensely as possible. The muscles will definitely hurt at first, but the pain will decrease as you get used to the routine.
During each session, lift as much weight as you can in the right way. Test your limits to find out how much weight you should lift, doing repetitions with different weights. You must be able to do 3 or 4 sets of 8 to 12 repetitions without having to lower the weights. If you can not, reduce the weight. Generally, the range of 6 to 12 repetitions stimulates voluminous muscle growth, while the lower repetitions favor the increase in strength at the expense of muscle size.
If you can do 10 or more repetitions without feeling burning, add more weight. You simply will not increase the size of the muscles, unless you challenge yourself to do your best.
Lift the weights explosively. Lift the weight quickly, but slowly go down.
Do it the right way. To develop an accurate technique, do well every repetition. If you are a beginner, strive to maintain the objective of repetitions within your capacity of strength. Discover the correct rhythm for each exercise. Do not train to fail when you first start.
You must have the ability to do the full movement of an exercise without having to lean or change position. If you can not, you have to lift less weight.
In most cases, you will start with arms or legs extended.
Work with a coach for a few sessions to learn the correct way to do the different exercises before continuing on your own.
Take breaks between workouts. For someone with a fast metabolism, the rest period is almost as important as the workouts. The body needs time to develop the muscles without burning many calories doing other activities. Running and other cardio exercises can actually prevent the growth of muscles. Rather, take a break between workouts. Sleep well at night so you're cool for the next workout.
To increase muscle mass the steps to follow are divided in this way.
Table of Contents
Video: How to gain muscle mass?
How to increase muscle mass in 3 simple steps (Based on science)
- Supplementation to increase muscle mass
The fundamental equation
The nutrients
Micro-nutrients and amino acids - Diet to increase muscle mass
- Training plan to increase muscle mass
Chest
Abdomen
Legs
Calves
Shoulders and trapeze
Back
arms
Infographic of How to Increase Muscle.
to culminate by experience I can say that you should simply set goals and follow these steps and in this order to achieve what we want.
Supplementation is something that is not absolutely necessary but that you should take into account. We can include them in our diet once we have control over our diet and a good workout for muscle gain.
A good diet or what we prefer to call a balanced diet. That includes all the nutrients and vitamins that the body needs.
An excellent training plan that suits your needs and your lifestyle.
It is said that the order of the factors does not alter the product but when it comes to gain muscle, the first thing is food, the second where you should pay more attention is the training and finally the supplements.