When you achieve your goal, don’t stop exercising.
After achieving the desired muscle mass, you should not stop exercising not to lose the definition you achieved. In general, muscle loss can be seen within 15 days of no training.
You can see the first results of the gym with at least three months of regular practice of muscle exercises, and with six months of exercise, it is already possible to notice a big difference in growth and muscle definition. However, the improvement in cardiovascular conditioning can be noticed in the first month.
In addition to this, protein or creatine supplements are an excellent option that helps to gain muscle mass, but these supplements should only be ingested according to the guidance of a doctor or a nutritionist.
Damaging your muscles seems, at first, bad for your health. However, from our point of view, this is necessary for mass muscle gain. If you lift weighty loads or your muscles are under tension for a long time during a session, micro-tears may appear.
The most striking thing is that, while you recover, the body repairs the damages caused, and the muscles develop. The greater the damage, the longer the recovery will last and the more unpleasant it will be to climb the stairs the next day.
Helpful tip: put on a good load and do a low number of repetitions (6 to 8 per exercise), with an intensity between 65 and 85% of your maximum strength. It also lengthens the eccentric phase by decreasing the speed at which you lower the load.
To obtain the best possible results, take advantage of all the information and strategies we have shared with you and integrate them into your training program.
When your muscles get used to the stimuli, muscle growth will stagnate. Therefore, it is advisable to vary the training program every two or three months. For example, you can incorporate new exercises, increase the load, or modify the number of repetitions and pauses.
Hypertrophy or muscle hypertrophy supposes an increase in the volume of muscle fibres. That is, muscle mass is gained.
To encourage this process, the muscles must be subjected to performance above the usual during training. This is achieved, for example, by increasing the load, the number of repetitions and the speed of execution of the movements.
A well-structured training plan and constant performance enhancement are the foundation for muscle development. To achieve this, you can rely on our seven training principles.
There are three recommended strategies for athletes who wish to resort to hypertrophy: metabolic stress, mechanical stress, and muscle damage.
Muscle hypertrophy is a process that happens during the recovery phase. It is therefore essential to recover correctly when we want to gain muscle.
Athletes can promote muscle hypertrophy. How? Eating a balanced diet rich in protein and carbohydrates and avoiding stress.
INCORPORATE INTO YOUR DIET
Lean meats, poultry and fish; red meat less frequently.
Eggs are very nutritious and contain a lot of protein.
Legumes and whole grains provide protein, complex hydrates and fibre.
Vegetables and fruits provide vitamins and minerals necessary to regulate organic functions.
Oils, seeds and nuts provide healthy fats.
LIMIT THE FOLLOWING FOODS
Foods with a lot of sugar. Candies, cakes, cookies, pastries and sweets, in general, will not help you in your goal.
Food with white flour. Bread, pasta and other starches, consumed in excess, can also lead to accumulated fat. If you choose them wholemeal, in the right measure, they will give you more fibre. Substitute small sandwiches filled with good lean content for large sandwiches. It is worth choosing a 100% quality whole wheat bread.
Processed foods. Discard fast foods, fried foods, chips, ... and always choose the least processed way possible when buying meat, fish, eggs, cereals, vegetables, fruits, nuts and oils.