How to gain muscle mass (fast): 12 best tips

To gain quick muscle mass it is important to exercise 3 to 5 times a week, change training regularly and sleep well.

Balanced diet with foods rich in protein, carbohydrates and healthy fats is also critical to gain muscle. This is because it provides the nutrients needed to increase muscle fibers.

Also read: Diet to gain muscle mass: 10 tips and menu

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It is also important to give the muscles time to recover, as exercise causes natural wear. It is during rest that the body repairs and strengthens muscle fibers, allowing muscle growth.

Tips for gaining muscle mass

The 12 best tips for gaining fast muscle are:

1. Do the exercises slowly

Bodybuilding exercises should be done slowly, especially in the muscle contraction phase.

This is because this type of movement injured more fiber during activity and increases muscle mass gain during the recovery period.

In addition to favoring hypertrophy, the slower realization of movement also favors body awareness, avoiding compensations that make the exercise easier. Check out some exercises to gain muscle mass.

2. Do not stop exercise when starting to feel pain

When feeling pain or burning during exercise, it is recommended not to stop. This is because it is at this moment that muscle fibers break, leading to hypertrophy during recovery.

A type of exercise that promotes injury to muscle fibers, and should be done until failure, when no other repetition is done by pain, weakness or burning, is the drop set. Know what the drop set is and how to do it.

However, if the pain arises in a joint or in another muscle that is not related to exercise, the intensity of the exercise should be stopped to avoid injury.

3. Train 3 to 5 times a week

To gain muscle mass, it is important to train regularly. It is recommended to train 3 to 5 times a week, focusing on the same muscle group 1 to 2 times, as muscle rest is essential for hypertrophy.

Thus, the instructor may indicate various types of training according to the objectives of the person, and the ABC training for hypertrophy is often recommended.

Also read: ABC Training: What is it, how to do it and other types of training division

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4. Having a high protein diet

To gain muscle mass, it is important to maintain a healthy and protein -rich diet. An intake is recommended between 1.6 and 1.8 g/kg body weight per day.

Protein-rich foods include eggs, chicken, fish, beef, chickpeas, lentils and soy, for example. These are important to promote muscle hypertrophy, as they are responsible for maintaining muscle fibers.

These foods are important to favor muscle hypertrophy as they are responsible for maintaining muscle fibers. See what the diet should be to gain mass.

Also check out the following video the high protein foods to gain muscle mass:

5. Consume fat and carbohydrates before training

It is important to consume good fats and complex carbohydrates, especially before training, as they provide the energy needed for the muscle to perform physical activity.

Just as it should be increased from 400 to 500 calories in daily food, consuming more calories than you spend.

6. Increase load

It is important to increase the load progressively to stimulate muscle growth. This is therefore, when the muscle adapts to the effort, it stops developing.

This progression can be achieved by increasing the number of series or increasing the weight used during training.

If a person does 4 sets on the 18 kg extension machine, in the next session you can choose to do 5 series with the same weight or increase the load to 21 kg, for example.

This increase in load should be done gradually and under the supervision of a physical education professional.

7. Change training every 4 weeks

It is important that training is exchanged every 4 or 5 weeks to prevent muscle adaptation, which may interfere with the hypertrophy process.

Thus, it is important that after 5 weeks the instructor evaluates the person’s performance and progress, and indicate other exercises and new training strategies.

8. Do the exercises using 60% to 80% of the maximum load

Exercises should be done with a load between 60% and 80% of the maximum weight that one can raise in a single repetition.

For example, if the person can only repetition on a 30 kg extension machine, the recommended weight for a complete series would be between 18 kg and 24 kg.

9. Do not stop when reaching the intended goal

Upon reaching the intended muscle mass, you should not stop training, so as not to lose the definition achieved. Loss of muscle mass can usually be observed when only 15 days without training.

Also read: Loss of muscle mass: what can be (and what to do)

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The first results of the gym can be noticed with at least 3 months of regular bodybuilding practice and, with 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition.

However, improvements in cardiovascular conditioning can be noted in the first month.

10. Use nutritional supplements

The use of nutritional supplements such as Whey Protein, Creatine, BCAA and Colflex, for example, are a great way to complement the diet, helping to gain muscle mass.

This is because these supplements improve performance during physical activities and contribute to muscle recovery after exercise.

However, these supplements should only be consumed according to the guidance of the doctor or nutritionist.

Also read: 10 supplements to gain muscle mass (and how to use)

tuasaude.com/suplementos-para-ganhar-massa-muscular

11. Sleep well

It is important to sleep well and for at least 8 hours a day. Having good nights sleep promotes increased IGF-1, a hormone associated with better sleep quality and maintenance of muscle mass.

Poor quality sleep and short duration is associated with an increased risk of muscle mass loss. Therefore, they can also affect muscle strength.

Also read: How to sleep well: 10 tips for a good night’s sleep

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12. Heat the muscles before training

Before training, it is recommended to have a light warm, which may include a few minutes of low-intensity aerobic exercise or quick and light series of a training exercise.

This can help improve cardiovascular capacity and increase caloric expenditure without significantly interfering with the hypertrophy process as long as the volume is kept at a suitable level.

How to gain 5 kg of muscle mass in 1 month?

It is not possible to gain 5 kg of muscle mass in 1 month.

This is because, muscle mass gain in a month varies between 220 GA 900 g. This gain varies according to age, the type of diet and training and the genetics of each person.