Do you go to the gym for a long time and do not see the results? Did you gain muscle mass to a minimum and this ended? Or maybe you are a beginner and are looking for advice on how to effectively build muscle mass? This text presents 11 simple tips that you should use to reach the desired goal.
You do your best at the gym, but still stand still? Do not know what you are doing wrong, even though you are trying to keep your diet and exercise regularly in the gym? The following are tips on how to give an impulse to the body to build muscle mass.
1. The number of calories
The caloric surplus is the basis for building muscle mass. If you are not a layman in the gym exercise then you know that if you eat below the daily caloric demand you will not be able to build anything. In such cases, it is worth thinking about supplementing the daily diet with specialized weight supplements – gainers.
Remember, each body is different and each requires a different number of calories to effectively build muscle mass. For example – with a weight of 80kg, one person requires 3000kcal, and another 3500kcal, to build mass at the same rate.
2. A magical program for building muscle mass?
Do not look for the magic program that will make you grow up in a month. Building muscle mass is based on strong workouts combined with a proper diet. Eliminating one of these elements will not help you achieve your goal.
3. Give your best
If you have already gone to training, do it at 100%! Do not hang around. With each successive series, do your best. End the series only when you feel that you will not be able to do the next repetition.
4. Exercise with strength
If you want to be great, you have to get used to workouts with a heavy load. Lifting heavy weights helps to improve muscle building. Have you ever seen a good-looking, muscular bodybuilder practicing only with light weights? There are no such.
5. Adjust the diet to yourself
The basic element in building muscle mass is a properly balanced diet. Eating it you will never achieve it. To build muscle mass, you need to deliver more calories to your body than your body requires. The appropriate distribution of calories supplied to individual macroelements is also very important. For this purpose, read the topic: Laying a bodybuilding diet. If you are not able to „overeat” the food that you have planned, you can use gainer nutrients.
The principle is very simple. The more calories you burn during the day, the more you will have to eat to build muscle mass. If you are a person who is difficult to gain muscle mass, remember to eat a lot and try not to „run all day long”. Rest as long as you can.
7. Breaks between series
Building muscle mass is not hurdling. Do not try to exercise at the gym so that you do not have time to catch your breath. If it’s difficult for you to build muscle mass, exercise in such a way as to lift the maximum weights that your body can lift, making long intervals between sets. A very intense exercise causes a lot of sweating, and therefore you burn more calories, so you have to eat even more.
8. Strength progression
From training to training, increase the load you exercise. What does it mean? For example, if in the first week you started to practice a cage with a weight of 80kg, start this exercise from 82,5kg next week. In this way, you will send an impulse to the muscles that they must grow to cope with the strength progression. This is an important element in building muscle mass.
9. Multi-art exercises
Do not forget to perform multi-joint exercises. These include powerlifting exercises, i.e. squats with barbell, deadlift and squeezing the barbell. These are the main strength exercises supporting the development and construction of muscle mass.
10. „Beating” records
If you constantly strive to beat your records during the gym struggle, your muscle mass will grow with it. Establish a plan of action, set goals that you must achieve, and certainly contribute to a certain extent to improve your musculature.
Do not fall into a routine while exercising at the gym. Try to change exercise programs every so often (for example – every 8 weeks). Do other exercises than before. If it does not help, try a different exercise technique. Try an exercise with drop – sets, or combined exercises, so – called great – series.
Remember, the basis for building muscle mass is an adequate, positive caloric balance with the delivery of adequate amounts of macronutrients to the body. The other factors are to improve the effect and properly shape the figure.