10 tips to gain muscles mass and strength. Do you want to gain muscles mass? Don’t sad! Do not expose yourself to overtraining, we give you 10 tips to gain muscles mass and strength in a real and healthy way.
The work in the gym helps the muscles recover from the daily physical tension and, at the same time, there is a change of image. It is the best tool to delay the loss of physical condition and muscles mass that occurs as we get older.
- 1 Benefits of using weights
- 2 Strength training: excellent for mental health
- 3 10 tips to increase muscle quickly
Benefits of using weights
One of the best ways to stay healthy and to counteract the sedentary life in which we develop is exercise. In the gym, you can work different parts of the body and the weights are a good tool. It can get a better appearance, helps maintain strong bones, activate metabolic rate and keep us agile and flexible.
It is necessary to clarify that there are many ways to do weights. Usually, when we are told that we must work with weights, we imagine that the purpose is only to be “muscular”, however, weight training implies other benefits. On the one hand, it helps to increase the speed and explosiveness of movements, and on the other, to achieve a muscular form.
It can also be highly recommended for injuries. Good musculature in the quadriceps and femoral biceps helps a lot in the knee injury. Therefore, it is important to end that myth and see the weights as a healthy and entertaining sport.
Strength training for muscles mass
Strength training helps develop maximum strength and endurance strength, as well as muscle mass. The fact that they increase one or another quality or, well, all three, depends on the programming of the training. Strength training increases and maintains muscles mass; it diminishes the negative changes in physiological functions related to age.
The decline in health is due to the loss of muscle mass and can be prevented considerably with a regular schedule. If done twice a week, you can avoid a succession of negative health consequences. We can all get the benefits of strength training no matter what age you start working. Of course, before starting any training program; The individual must perform a medical examination and obtain authorization to practice physical activity.
Training for muscles mass:
This is very important, especially if the training is older than 40 years. When strength training is incorporated into a complete fitness program (i.e., it also includes aerobic activities and flexibility work), it reduces the presence of risk factors associated with cardiovascular disease, non-insulin-dependent diabetes and colon cancer; prevents osteoporosis, facilitates the loss and / or control of weight, improves dynamic stability and retains the functional motor capacity, also promotes psychological well-being.
Acquire speed and power!
Scientific research has also confirmed that training not only helps increase strength but also helps the development of speed and power. Bones, cartilages, tendons, and ligaments have minimum requirements of essential stresses with overload; which are provided by the training. The optimal development of the force requires loads and intensities that progressively increase the tension or training stimulus.
In fact, working with weights has been used more and more as a factor in the prevention of osteoporosis; due to the stimulation of bone formation and remodeling that occurs with exercise.
Strength training: excellent for mental health
Also, there are studies that indicate that those who undergo strength training benefit from better self-esteem, because it seems to give a sense of personal power.
A study on anxiety-induced anxiolysis (decreased anxiety) showed reductions in anxiety after exercise; because this activity offers a “dead time” (rest) of daily worries. This suggests that occupying free time in healthy and enjoyable physical activity generates effects on the state of anxiety.
When should you train?
As you see, there are many reasons (reasons) for not discouraging this type of activity, but quite the opposite. Also, if the interest is not only to be healthy but to look good, this is the best way to build the body.
According to the American College of Sports Medicine, to obtain the benefits of health and body composition, a minimum of three sessions per week is recommended, so this will give the muscles enough stimulation to stay in good shape and be healthy. If you want to increase performance in a sport, increase muscle mass, tone the body or increase strength. You need to practice more frequently, increase the time of practice.
Remember: to have the results you are looking for you need a complete training program that combines strength training, aerobic work, and flexibility. Also, a balanced diet that provides the body with the necessary nutrients in quality and quantity. There are also many supplements that help to have better performance such as creatine, proteins, and HMB, etc.
Perform adequate heating. Remember to devote 5 to 10 minutes to prepare your body for exercise. Warming up will help you lubricate joints, increase the flow of blood and nutrients to the muscles you will work on, and raise body temperature slightly to avoid injuries in your training.
Respect the execution technique of each exercise. The exercises you perform in your routine should be done with the best technique, concentrating the effort on the muscles for which it is designed. Without making additional moves or traps, that far from helping you make your routine less effective.
Use weights that you can control:
Use weights that you can control. If the weight is excessive it is very likely that you lose the correct technique and you can hurt yourself easily.
Exercise all muscles:
Exercise all the muscles of the body. In this way, you will develop physical proportional and balanced, and you will not end up looking like Johnny Bravo, a very big torso and very thin legs.
Change your routines every four or five weeks. If you change them frequently, your muscles will not have time to adapt and you will not achieve the development you are looking for.
Give your muscles rest. Do not fall into the common mistake of wanting to train a daily muscle group. For example, the arms thinking that this way they will grow more.
If you do, the result will be the opposite, you will reach a point of stagnation due to muscle fatigue. Give at least 48 hours of rest to a muscle group before re-training.
Eat a mixture of carbohydrates and proteins at the end of the training because carbohydrates will replenish the energy reserves of your muscles. The protein will favor the repair of them. A practical way to do it is to take a shake of a supplement with these characteristics just after finishing training.
Perform stretching between sets and at the end of the training. Thus, you will achieve a better stimulation of the fibers of your muscles and the result will be greater growth. In addition, you will stay agile and flexible and reduce the risk of injury.
Include in your diet the right amount of protein. Your muscles need amino acids (the structural components of proteins) for repair and growth and protein content in the diet should be between 20 and 35% of the total calories consumed.
Include aerobic exercise in your training routine, since it is the most effective way to reduce the percentage of muscle fat and achieve a defined and marked appearance. It is essential to seek advice with a coach or a training systems specialist.