Some tips for gaining muscle mass

There is a fact that we must accept: a good looking body is a plus. No matter how effort you put to improve your inside (getting an impressive culture, learning massage, giving flowers...), it is nothing if you don't cause a good first visual impression. It is recorded in our instincts: we feel attracted to certain features that mark the bearer as a more apt to survive individual. There is also an important side effect from making exercise: your health gets benefits (unless you are careless enough to hurt yourself with an exercise).

The second fact that you must accept is that not everybody can be like Arnold. We will talk about the reason of this later and the purpose of this article is not to lead you in that direction, but to show you that is possible to have a healthy and proportional body with effort, time and some basic knowledge.

There are a lot of good hubs describing you the process of building muscle mass, so I'll cover it quickly. You build muscle by breaking it and then repairing it. When you lift a heavy weight, stressing your muscle, some fibers breaks. The human body is an incredible machine that learn from its mistakes, so, rebuilds the fiber, this time twice as thick, to prevent it from breaking again. Notice that the body does not build new fibers (at least, not in a significant amount to count them as muscle gaining). The repair process takes place while we sleep.

And that takes us to the first two elements of the body building triangle: workout. I strongly suggest that you seek professional advice, but I will give you some tips. The mass work requires stressing the muscle, so it is recommended working 3-4 sets of 10 repetitions. If you can't reach 10, then you are working strength, not mass. Work on large muscles first, like chest, and then move to smaller muscles. Body gets used fast to work, so change your routines every 2 months and introduce weeks of strength work before moving to more weight.

And the most important: rest! It is a common beginner mistake that the more you work, the more you gain. The fact is that if you work every day you probably won’t gain anything. Resting is essential, repeat that with me, resting is essential. Besides the normal resting days take a week of rest each 1-2 months or training. Resting days are for cardio, which is a good exercise because helps your hearth to support the workout intensity and burns fat in a natural way.

The second element of the triangle is nutrition. Probably you have heard that you need to eat. But not eat everything without any order. Muscle is repaired with proteins. So you need an insane amount of proteins: 1.5gr per kilogram of weight. for a normal 70kg guy that means 105gr of protein. Get a nutrition sheet and make your calculations, it is impossible to get that amount without at the same time ingesting a lot more fats and carbohydrates than required, and so, getting extra fat pounds that will hide some of your hard earned muscle. I recommend that you use protein supplements, the best times to consume them are in breakfast and the night. You have to eat a lot, but in small quantities, this helps the body to better assimilate the food, and even helps to control weight. Don't forget about vitamins and minerals, B complex is very important, so it is calcium, sodium, etc. Also, I advice that you take a supplement

Correct nutrition is the most important element. It is roughly a 60% of the muscle building process, maybe more. Remember that.

Did I say that not everybody can become Mr. Olympia? The reason is the third element: genetics. Fitness champions have a privileged genetics, their bodies are naturally propone to increase muscle mass, have more fibers, etc. But again, the purpose is not to compete. No matter how bad you ADN is, you can still build mass. So, I would say it is just a 10% of the process, maybe less.

With professional advice and following those tips, you will improve your body. It is a long work, so don't expect results in a couple of months, be patient and follow your progress periodically by measuring your muscles. But don't wait anymore, the sooner you start, the sooner you will have results.