To build muscle mass, it is important to do physical activity on a regular basis and following the trainer’s guidelines.
In addition to following an adequate diet for the purpose, giving preference to foods rich in protein.
The 5 best tips for building muscle mass quickly and efficiently are:
1. Do each exercise slowly
Bodybuilding exercises should be performed slowly, especially in the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the muscle mass gain will be during the muscle recovery period.
2. Don’t stop exercising as soon as you start to feel pain
When experiencing pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white muscle fibers begin to be broken, leading to hypertrophy during the recovery period.
However, if the pain is felt in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or decrease the intensity at which the exercise is performed to avoid the risk of injury.
3. Train 3 to 5 times a week
To build muscle mass, it is important that training takes place on a regular basis, it is recommended that training takes place 3 to 5 times a week and the same muscle group is worked 1 to 2 times, as muscle rest is fundamental for hypertrophy.
4. Have a protein-rich diet
In order to build muscle mass, it is important for the person to have a healthy diet rich in proteins, with the recommended consumption of 1.6 to 1.8 grams of protein per kg of weight per day, as well as an increase of 400 to 500 kcal in daily food, so that more calories are consumed than expended.
5. Consume fats and carbohydrates before training
In addition to consuming proteins, it is also important to consume good fats and complex carbohydrates, especially before training, as they provide the energy needed for the muscle to carry out physical activity.
