Since last week we already saw what the correct type of warm-up to do before training is, today we are going to dedicate this entry to all those people who want to gain muscle, or who are simply not able to gain much muscle mass due to their genetic predisposition.
Today we're going to share some tips with you to help you gain those extra pounds of muscle that have been eluding you. Here are some tips we think can help:
#1. Don't prolong training too much
This first piece of advice focuses primarily on having a high intensity rather than spending a lot of time with the weights, so that the rests between sets are at least one minute so that the muscle can rest and thus be able to exercise again at maximum intensity in the next set of repetitions.
In this way, a session, provided the intensity is high, should not last more than 45 minutes or an hour, which is more than enough time to develop muscle as long as it is done correctly and with intensity.
#2. Eating at all hours
In this case, the first thing to do is to think about the fact that food is the true foundation for achieving the desired goals in the gym, whatever they may be.
To gain weight, you'll need to increase your food intake, aiming to eat a meal every 2 to 3 hours containing around 500 to 600 calories. It's important to focus on consuming good protein sources (like chicken) and don't skimp on carbohydrates, as long as you eat them before exercising.
#3. Eat well after training
This is closely related to the previous point, since it is food that will actually help you gain that muscle you are looking for.
It is recommended to eat a very large meal after a very intense workout at least once a week. This is because it helps your muscles recover more efficiently and quickly, and also because your body will start to accept more food, which will lead to significant weight gain that will turn into muscle.
#4. Change your gym routines
Another great piece of advice to follow to increase muscle mass is to change your routine so your body doesn't adapt, although of course, if you notice a lot of improvement with your exercise plan, you shouldn't change it.
We would recommend changing your exercise routines and repetitions every 2 weeks , so that the body does not have time to adapt to the new exercises and is always stressed by the change.
These are the best tips we can give you to help you gain muscle mass, stop being so thin, and start seeing the progress you're making at the gym despite all your hard work.