The rules for gaining muscle mass
For all kinds of activities there are basic rules to be successful, and the gym is no exception.
Before you start thinking about advanced training and aggressive diets, you need to have the basics in place first.
If you miss the basics, the striker is of no use.
Here are the five key points you should base yourself on to gain muscle mass.
Consume at least 2 grams of good quality protein for every kilogram of your body weight.
If you want to gain muscle mass you need to provide your body with the raw material for that to happen.
Proteins are that raw material that will allow you to build muscle.
Two grams per kilo is a minimum number, and they must be mostly high quality proteins.
That is, a lot of meat, fish and eggs.
Don't forget that as you gain weight, you will need to increase your protein intake.
You can still experience slightly higher values, instead of just 2g of protein.
Check out our article how much protein do i need per day?
Always give the maximum in training, in each training.
See training as a kind of mission.
The name of the mission?
Gain muscular mass.
Take something to point out the loads, sets and reps you do if you have to, but above all, make sure you evolve over time.
Increases sets, repetitions, weight.
You must progress in terms of training volume in order to consistently progress in the mirror and on the scale.
Attention, the goal is to make progress in the long term, not just in the short term.
It is impossible to raise the loads training after training.
You're not going to do the last set of bench press with no one to accompany you, are you?
Call someone to help you, so you can lift loads without fear of being under the bar.
Attention, the idea is not for the person to do the exercise for you, but to help you with those last repetitions.
Ask if you did the exercise correctly, or not at all.
Asks for feedback.
In addition, try to learn from those who know more than you.
Asks questions to people who are on the subject.
People with good results and knowledge.
In many cases, they will identify with you, because they have also been in your situation, and they will even like to help you.
That is, if you are really determined to evolve.
But be careful who you listen to.
António who has been in the gym for 5 years, and is practically the same, is probably not the right person to learn.
If you are training well, and want to gain muscle mass, you will need to get enough sleep to recover, and evolve.
It is during sleep that recovery takes place, and not only.
If you are constantly sleeping only four hours a day, your results will be lower than your friend who does exactly the same, but sleeps eight hours daily.
Try to sleep at least six hours, and ideally, eight hours.
In addition to sleeping, it is important to have rest days when you don't go to the gym to train.
Training hard every day is unlikely to bring good results.
But it is capable of bringing you injuries and enormous wear and tear, both physical and mental.
As you may have noticed at the beginning of the article, proteins are essential for gaining muscle mass.
However, if you limit yourself to eating protein, and do not reach the calories needed to increase your weight, you will not get the results you are looking for.
To gain muscle mass, you need to eat more calories than you expend.
You need to ingest good amounts not only of proteins, but also of carbohydrates and fats.
Aren't you gaining weight?
You are probably not getting enough calories.
Don't you know how many calories you need?
See this article.
Is there any magic secret to gaining muscle mass?
But here is the base, which if followed in a certain and persistent way, will lead you to reach your goals.
In the gym world there is no magic, there is consistency.
You need enough calories and macronutrients to gain muscle mass, but good nutrition is not enough.
You need a good workout, you need to rest well and you need people to help you evolve.
All of this done consistently, and in the long run, will bring excellent results.