The Best Ways To Gain Muscle Mass


 Progressive Overload

This is the true secret to gaining muscle mass quickly and building a strong and hard body. In short, you have to progressively increase the training regime, increasing the load lifting as you progress in your workouts. Your muscles respond to stimulation and adapt and grow to meet the increased load. If the pressure remains the same as not develop more … Why would they? Increase the load and responsive, which is much more true.

To gain muscle mass quickly the ideal number of repetitions is between 8 and 12, with the number of sets around 1-3. If you are doing more than this, then the weight is too light, if you’re doing unless you are overweight and you are probably not getting the most out of muscular stimulation and intensity.

Eating enough :

Besides the fact into a gym and lift some weights, diet is the biggest reason people struggle to gain muscle mass quickly. If not eating enough can not expect any growth. Many of the proteins, the building blocks of muscle mass is critical for success in their efforts to gain muscle. Ideally you should consume at least 3,000 calories per day, divided into 5 or 6 meals, consisting of 40% carbohydrate, 25% protein, and 25% good fats. Good fats help increase anabolic hormone levels in your body, promoting quick muscle gain.

Understand your hormone levels:

Most people looking for ways to gain muscle mass quick withdrawal to understand the role your hormones in your body’s ability to muscle and grow it fast.

Generally speaking, we can divide into two groups hormones  ” anabolic and catabolic”.

“Anabolic hormones”  (in the form of testosterone, growth hormone and growth factors insulin) help our muscles grow while catabolic hormones (cortisol, progesterone, and adrenaline) contribute to the degradation of muscle proteins, which be used for glucose (energy) synthesis. So, in other words, too many catabolic hormones can actually be detrimental to our attempts to gain mass fast as it can get to undo our hard work.

As naturally reduce the “catabolic”  hormone levels

a) Avoid stress as much as possible in your life – stress produces adrenaline which is a catabolic hormone.

b) Get enough rest and sleep between workouts to reduce cortisol levels

c) Eat a high protein diet to reduce cortisol levels

Sleeping enough :

Sleep is very underestimated in its importance to gain muscle mass quickly and building a great body. Lack of sleep deprives your body time to recover and rebuild their muscles, and increases levels of cortisol  in the body as mentioned above. Cortisol is essential as a survival mechanism in our bodies, but public enemy number one when trying to gain muscle mass quickly. Anabolic growth hormones that are produced starting 30-45 minutes after falling asleep, but reach their highest levels when in deep sleep. Your metabolic rate also slows while you sleep along with increased blood flow to the muscles, which is an often overlooked factor in trying to gain muscle mass quickly.

Drinking plenty of water

Water is the most important thing in life, nothing can survive without it … and muscles are no different. When trying to gain muscle mass fast, you should consume at least 3-4 liters of water a day, or more depending on your circumstances, the amount of time spent training and the environment (which should drink more in summer than in winter ). The water will help your body eliminate toxins and maintain healthy kidneys, since they will produce more waste by increased protein in their diet to gain muscle mass. Likewise, the muscles remain hydrated – a dehydrated muscle will not grow, like a plant or any other living organism.

 

 Avoid  Cardio

Cardio is great for losing fat and get perfect later, but not when trying to gain muscle mass fast, which can increase cortisol levels in the body and begin to break down muscle mass you’ve been working so hard to build. When done in moderation is good, as a short cardio session immediately after your weight training session, or a short session of High Intensity Interval Training. This will minimize cortisol levels, and should help burn excess body fat to help you gain lean muscle mass quickly.

Keep your workouts short

This may sound counterintuitive to gain muscle mass quickly, but really makes a big difference. If you are training for too long probably is not performing at the level of intensity or you’re doing too much and tired muscles.

For how long should be working?

Your workouts should last no more than 45 minutes, and you should approach them with the attitude of “come and go”. This is good news because it means you can make your workouts during their lunches, so now there’s no excuse! Let him go and gain muscle mass quickly