The five 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 workouts and aggressive diets, you first need to have the basics implemented.

If you fail the basics, you're no good to the advanced.

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 kilo of your body weight.

If you want to gain muscle mass you need to provide your body with the raw material to make that happen.

Proteins are this raw material that will allow you to build muscle.

Two grams per kilo is a minimum number, and should be mostly high quality proteins.

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That is, lots of meat, fish and eggs.

Don't forget that as you gain weight, you'll need to increase your protein intake.

You can also experience slightly higher values instead of just 2g of protein.

See our article how much protein I need per day?

gain muscle mass


It always gives the ultimate in training, in every workout.

He sees training as a kind of mission.

The name of the mission?

Gain muscle mass.

It takes something to point out the loads, series and repetitions you do if you have to, but above all, make sure you evolve over time.

Increases series, repetitions, weight.

You must progress in training volume to consistently progress in the mirror and scale as well.

Attention, the goal is to progress in the long term, not only in the short term.

It's impossible to climb the training loads after training.

It gets boring

You're not going to make the last series of supine plans without anyone accompanying you, are you?

Call someone to help you, so you can climb charges without fear of being under the bar.

Attention, the idea is not to exercise for you, but to help you with those last repetitions.

Ask if you did the exercise correctly or not.

Ask for feedback.

Besides, try to learn from someone who knows more than you do.

Ask questions of people who are on the subject.

People with good results and knowledge.

In many cases, they're going to identify with you, because they've been in your situation, too, and they're going to like helping you.

That is, if you're really determined to evolve.

But watch who you listen to.

Antonio, who's been in the gym for five years, and he's practically the same, he's probably not the right person to learn.

gain muscle mass


If you're training well, and you want to gain muscle mass, you're going to need enough sleep to recover and evolve.

It is during sleep that recovery takes place, and not only.

If you're constantly sleeping only four hours a day, your results will be inferior to your friend who does exactly the same, but sleeps eight hours a day.

Try to sleep at least six hours, and ideally, eight hours.

In addition to sleeping, it is important to have rest days when you do not go to the gym to train.

Training every day intensely will hardly bring good results.

But it's capable of bringing you injuries and a lot of strain, both physical and mental.


As you may have noticed at the beginning of the article, proteins are essential to gain muscle mass.

However, if you just eat protein, and you don't get the calories you need to increase your weight, you won't get the results you're looking for.

To gain muscle mass, you need to ingest more calories than you spend.

You need to ingest good amounts not only of proteins, but also of carbohydrates and fats.

Aren't you gaining weight?

You're probably not eating enough calories.

You don't know how many calories you need?

Look at this article.

The five rules for gaining muscle mass


Is there a magical secret here to gain muscle mass?


But here's the foundation, which is followed in a certain and persistent way, will lead you to achieve 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 diet isn't enough.

You need a good workout, you need to rest well and you need to have people to help you evolve.

All this done consistently, and in the long run, will bring excellent results.

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