You've probably wondered a thousand times what the real key is to increasing your... muscle mass .
There are thousands of questions about muscle development and the correct training method. For example, the innovative HIIT training It is capable of delivering very good results in less time.
Therefore, from Bodytone gives you some tips for this; follow them gradually along with a high-protein diet, and you'll soon notice results.
Tips for increasing muscle mass
#1. How much weight and repetitions.
There are many questions about how much weight to lift for effective training. A variety of studies show that the appropriate weight depends on the individual, based on their ability and physical conditioning.
Regarding repetitions, lifting a maximum of 8-12 times the maximum weight is the most effective exercise for increase muscle mass volume.
It is also important to know that the only way to increase muscle mass is not only by lifting very heavy weights, but there are other means such as training using our own body weight.
The effectiveness of lifting very heavy weights is realized when a very high level of endurance has already been reached or when your goal is bodybuilding.
#2. Sets per exercise.
There are always doubts about the optimal number of sets for each exercise in strength training. This number varies greatly depending on the individual's fitness level.
For beginners, the first few weeks usually yield similar results whether performing a single set or multiple sets.
In the case of more professional athletes, the results are better when they perform multiple sets, since stimulating the muscles all at once does not have the same effect. sufficient intensity to challenge the muscles. Therefore, if you are already experienced, it is recommended to perform between 3 and 5 sets.
#3. Rest duration between sets.
Rest between sets is just as important as the exercise itself. In terms of timing, you should rest for 1-3 minutes between individual sets. Rest periods are only truly effective if the exercises are performed at a steady pace and with proper form.
#4. How many days of training.
Generally, it is advisable to leave two days between workouts in order for the body to recover and regain strength.
For beginners, a few weekly sessions are usually sufficient; even just two strength training sessions are enough. More advanced individuals, however, can train three to four times per week.
Abdominal training using the ab wheel It is an exercise that gives very good results for both beginner and advanced athletes.
Although it is recommended to do a program in which the main muscle groups are exercised by performing a training routine that ensures proper muscle recovery.
Most split workouts consist of working the upper and lower body separately or dividing sessions between pulling and pushing exercises.
#5. Maintenance.
Once we've achieved our desired muscle mass, we shouldn't stop. This is a crucial time to ensure our muscle definition continues at the same pace. In fact, just 15 days without training is enough to start seeing visible muscle loss.
Even for strength training or maintenance exercises at home, you can use tools such as:
- Floor grips for doing push-ups
- Jump rope for training
- Elastic bands for muscle toning
According to personal trainers, the first results appear after about three months of consistent strength training. And after just six months of training, a significant difference in muscle growth and definition is already noticeable.
Do you want to increase your muscle mass and are you interested in knowing what equipment is perfect for it?
Visit our product section on our website and explore the wide range of options available for our equipment. At Bodytone, we work every day to offer the highest quality products.
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