One of the most recurrent topics is how to gain muscle mass, the best tips or tricks to maximize results in this field. To make it easy for you, here are the 7 best tips to gain muscle mass.
1. Focus on complex exercises.
For those of you who follow blogs and sites about muscle mass gain, this is not a new topic.
If we want to gain muscle mass we need a metabolic response that increases the secretion of hormones such as testosterone and growth hormone since it is this class of anabolic hormones that have the ability to increase protein synthesis.
This is achieved with complex exercises involving a large amount of muscle mass. Exercises like the bench press, squat, or weight lift would be the key. Crazy Bulk is bodybuilding supplement line, an alternative to steroids.
2. Do not abuse the 'muscle-building' equipment.
I do not know who would give the name to these machines but certainly did not know much physiology.
If we want to involve as much muscle mass as possible, it is a mistake to use those machines that stabilize the exercise for us.
In a bench press, a large number of muscles work in charge of stabilizing the plane of movement that is not working when we press using a machine so that the hormonal response will be lower.
Not to mention that nobody has both hemispheres symmetrical when it seems that whoever designs these machines thinks that it is.
3. Forget about the myth of the volume phase and definition phase.
The phases of the volume where the individual takes all the body weight that can be an aberration, a nonsense that, far from getting that we gain more muscle mass, and that can seriously affect our health.
The body needs a series of nutrients to enhance the recovery of energy consumed and regenerate damaged tissues. Consuming more than is strictly necessary to satisfy this demand will not make us gain more muscle mass, but fat.
4. Do not confuse strength training with hypertrophy.
They are not the same. It is a very common mistake to believe that to gain muscle mass you have to lift as much weight as possible. This is a mistake because a strength training has nothing to do with the one aimed at gaining muscle mass.
For this you need to work with a high range of repetitions, from 8 to 14, being more important the time under tension, the volume of training, and the partial recovery between series.
You are mistaken if you think that the athletes with big muscles are the strongest. An NFL player or ice hockey player may well lift up to 50% more weight than a professional bodybuilder.
5. Beware of stimulants such as caffeine.
While it is true that they can help us improve our performance, they also have an enhancing effect of cortisol, a catabolic hormone that can ruin our training and prevent us from obtaining the desired results.
Remember this rule! The stimulants should always be consumed before training, never after.
6. Sleep enough.
Lack of sleep can affect the process of recovery and regeneration of damaged tissues during training, lengthening the recovery time necessary for a full recovery. This can make you re-train before you have recovered, or you have to wait more days before returning to your regular shape. In the end, everything translates into lower results.
7. Protein is important but not the king of the diet.
It is amazing how many people consider that they can only maximize results if they resort to supplements with proteins.
What do you think the protein shakes are made of? Well, from nutrients extracted from the food itself. However, it does not have to be more effective, just the opposite.
To this day, if we give a laboratory rat all the nutrients that are known to be used in protein isolation, it dies.
Even more, we are still discovering new nutrients, substances that until now we did not know about or that we did not know to what extent they were crucial for the correct functioning of the organism.
Is the protein important? Of course, but we must not forget that we need hydrates to increase its penetration in the muscle cell due to the insulinotropic effect of the mixture, as well as many other nutrients that help protein synthesis and the rest of metabolic processes that are not found in the supplements.
Do not forget that what seems to have some scientific basis today may not have it tomorrow, so do not stop studying and do not take everything you read as a dogma even though the sources are trustworthy. Evidence must always be solid and scientifically backed-up.
