Proper nutrition: We have already talked a lot about the diet that encourages your daily training, but in addition, it must be under the use of nutrients and must favour the recovery and performance of each one of us.
Ideally, the diet provides a variety of nutrients, but above all, it is essential to maintain a protein intake, not eliminate sugars and carbohydrates, hydrate adequately and healthily nourish yourself, keeping junk food that can trigger disease out of your diet.
These five keys are not only valid for those who want to show off a substantial body, but for all of us who perform regular exercises that aim to tone and develop strength and muscle , it is necessary to consider the times, the techniques and their mode of exercise, the quality of the exercise. Training and food that will accompany our exercise with excellent results.
The Future of supplements to increase muscle mass
In some comprehensive plans of my clients, I have suggested that they use branched-chain amino acids or BCAAs (leucine, isoleucine and valine) or the nine essential or indispensable amino acids the 3 BCAAs plus another six that our body can NOT produce. But not just before, during or after training, but as part of your eating plan instead of protein powder or quality protein foods.
Percentage of essential amino acids in protein powders
Very high-quality commercial protein powders, for example, an 80% whey concentrate, or 90% isolate, or better yet hydrolyzed whey that is assimilated faster, can have from 50% of these nine essential amino acids. Animal proteins such as lean beef have a concentration of essential amino acids of 30 to 35%. Our diet should include both everyday foods (i.e. solid foods) and supplements. Supplements should not wholly replace food, but they are beneficial to promote the processes that we have discussed in this article. It makes a lot of sense to use supplements rich in essential amino acids or BCAAs at certain times, since compared to, for example, lean beef, only 30 to 35% of those amino acids will be the raw material for new muscle mass.
Workouts to increase muscle mass
Muscle growth is closely linked to genetics: some people build muscle mass much more quickly than others. However, regardless of your genetics, you can have a more muscular body if you organize your workouts in this way:
2-3 strength training a week if you are a beginner (if you already have experience, you can train more often).
For beginners: 24 hours is usually enough to recover from a short workout (<30 min) if you work the whole body. But if you are going to focus on a muscle group such as the legs, it is advisable to wait 48 hours to train the same part of the body again. If you still want to do some physical exercise during the wait, you should do some short, low-intensity training to work your whole body. For the more advanced: rest at least one or two days a week, ideally, after the most prolonged or most intense workout you will do.
For beginners, it is sufficient to do between 2 and 3 sets per exercise, while the more advanced will need to perform 3-5 (or more!) Sets. The biggest mistake you can make is trying to gain muscle mass without a training plan! Keep in mind that muscle growth requires consistency and a gradual increase in the intensity of your workouts. A good training plan can calculate the series and repetitions to see the results even if you train at home!
The recommended number of repetitions depends on the type of exercise and the effort involved in doing it. Start by doing as many reps as you can while maintaining good form. For example, if you see that you only manage to do a push-up or push-up, do one in each set and finish the set by doing push-ups on the knees.
It is essential to increase the load, regardless of your level, progressively to stimulate muscle development. When you notice that you are increasing in strength, choose more complicated exercises or do more repetitions. A rule of thumb is to do more complex exercises or vary them more when you can do more than 12 repetitions without any difficulty.
To notice how hard your muscles work, focus on slow, controlled descents. The eccentric part of the movement (when you lower your body to do a push-up, for example) places more load on the muscles.