The Keys to Gaining Muscle Mass in Training

Many mistakes are still being made when considering training to gain muscle mass. Therefore, the following points must be taken into account if we want to find results in training and not waste time.

The Keys to Gaining Muscle Mass in Training

Keys to gain muscle mass in training.

1. A correct diet

Diet is the foundation of a muscle building workout. Without a good diet it is impossible to have results. Therefore, we must plan our meals and calculate the macro nutrients (proteins, fats and carbohydrates) necessary to reach the proposed objectives. In addition, it is necessary to take into account the calorie burnout produced by training, so we should eat more than a person who does not train. We can always help ourselves with supplements to reach the goal.

2. Training with multi functional exercises

The training should be based on multi-joint exercises that involve various muscle groups and joints since we will obtain a better result in our routine. Through this type of exercise we are promoting the increase of anabolic hormones such as growth hormone and also testosterone.

What type of exercises are recommended? Bench press, incline press, military press, pull-ups, barbell row, squat or dead lift are exercises that cannot be missed in your training routine to increase muscle mass.

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For this reason, we do not recommend Weider routines since in many cases they focus on isolated exercises and in most cases a muscle group worked one day will not be trained until the following week.

3. Workouts cannot exceed one hour

By training we are increasing our anabolic hormones that are at their highest level in the 20 minutes of training, and after 45 minutes they will return to their initial state. Therefore, it does not make any sense to exceed the training hour since we will start to liberal cortisol (the catabolic hormone) and it will be counterproductive, since it will not allow a correct recovery of the muscles and will prevent hypertrophy.

4. 60-second breaks between series

Many times we see in the gym how people are chatting between series and that they take very long breaks. We must be careful with this, since we must take a break of about 60 seconds in order to have greater hypertrophy and maximize the result. So we must be focused on training.

5. Drink 2 to 3 liters of water daily

Within nutrition, proper hydration is essential. Keep in mind that most of our body is water and this is necessary so that the muscles do not stop growing. After training we must replace the mineral salts and that our body does not make constant use of the reserves.

6. Rest between 7 – 8 hours

Rest time is when the muscles are growing. Many people are wrong to think that it is when we train. The moment in which we have the maximum relaxation of the muscle (when we sleep) it is the moment in which the body recovers and regenerates the tissues that have been damaged.

You may also want to use this 3-day routine for muscle gain.