Gaining muscle is a goal that many people seek to achieve. Whether it's to improve their physical appearance, to increase their strength, or simply to improve their overall health, there are many reasons why people are looking to gain muscle. However, for many people, gaining muscle can be a difficult and slow process because we are not all equal physiologically, some will immediately gain muscle mass after a few workouts while others will struggle a lot, even after several months. , to develop muscle fibers allowing the growth of muscles, on the contrary, the latter may even have the impression of being even “dryer” with this pushing training. There is no immutable rule regarding gaining muscle, it is an empirical exercise, which calibrates and adapts over time, and over the exercises, according to the responses of the body and the muscle. The idea here is simply to recall some main rules and advice for accelerating muscle gain.
Follow a suitable training program
To increase muscle mass, it is essential to follow a training program adapted to your goals. This involves working the muscles efficiently and following a regular workout routine. It's recommended to focus on compound exercises such as squats, bench presses, pull-ups, and deadlifts, which work multiple muscle groups at once. Additionally, to achieve optimal results, it is recommended to work the muscles several times a week. Be careful, to get abs, this does not mean that you only need to work this type of muscle, because you will also need to strengthen the back muscles and quadriceps so that your body can properly respond to demands on the abdominal area. Following a predefined training course is also the best way to avoid injury.
Use heavier weights
To stimulate muscle growth, it's important to use heavier weights over time. This can help increase the intensity of your workout and engage more muscle fibers. It's important to ensure you're using correct technique to avoid injury, but in general it's recommended to aim for reps of 8 to 12 with heavy weights to maximize muscle gain. For this, it is obviously possible to take supplementation, possibly before your training, with a pre work out, that is to say a training booster, like PreWorkOutMax , but also take creatine, in powder or tablet form. , which will allow you to gain strength, and accelerate the transition to greater weights. Be careful once again to respect the principle of progression to avoid injuries, particularly to the biceps or back.
Pay attention to your diet
The adage is true, you eat like you train. Without falling into monastic life, to gain muscle, you will clearly have to avoid certain foods, such as cold meats, cheese, but also alcohol. Nutrition plays a key role in gaining muscle. It's important to eat enough calories to support muscle growth, as well as consume appropriate macronutrients such as protein, carbohydrates, and healthy fats. Protein is especially important because it helps repair and build muscle. It is recommended to consume approximately 1 gram of protein per kilogram of body weight per day.
Take food supplements
There are no secrets. With a few exceptions, all athletes looking to build muscle take supplements. There are a variety of dietary supplements that can help accelerate muscle gain. Protein powders are a popular choice because they are convenient and easy to consume, between Whey Concentrates , Whey Isolates or Vegan proteins , while amino acids like creatine can help increase strength and performance. It is important to note that food supplements do not replace a healthy and balanced diet, but can help support your efforts to gain muscle, both during preparation and afterwards during the recovery period. Some will also opt for GABA to boost the production of growth hormone, others will favor the powerful antioxidants of spirulina , or even taking Omega 3 for cardiovascular benefits.
Recover enough
Rest and recovery are essential for muscle growth. Muscles need time to recover after an intense workout, which means it's important to give your body time to recover. This may include rest days, stretching, and paying close attention to sleep quality. Although it may seem strange, we gain muscle during sleep, not during training. The muscle fibers that have been used become redensified during rest phases, and help build muscle. This is also why Stimium released SDR gums, which help promote recovery and falling asleep, a necessary element if you want to progress. All the greatest athletes take a nap, and sleep at least 8 hours per night, there are no secrets, performance requires a rested body.
Set realistic goals
Gaining muscle can be a slow process and it is important to set achievable goals, otherwise you risk quickly becoming demotivated when faced with difficulties in making progress. This means having a clear vision of what you want to achieve and how you will achieve it. Here are some tips to help you set realistic goals to accelerate your muscle gain:
Set specific goals : Rather than just saying you want to gain muscle mass, set clear, specific goals. For example, you could aim to gain 2 pounds of muscle over the next 6 months.
Be realistic : When setting your goals, make sure they are realistic and achievable. If you set goals that are too ambitious, you risk quickly becoming discouraged if you don't achieve them.
Plan the Necessary Steps : To achieve your goals, you will need to plan the necessary steps to get there. This could include implementing a regular workout plan, eating a diet high in protein and calories, and implementing adequate sleep and recovery routines.
Measure your progress : To know if you are progressing towards your goals, you need to measure your progress regularly. This could include taking body measurements, weighing regularly, or keeping a workout diary to track your progress.
Stay Motivated : Building muscle is a slow and demanding process, so it's important to stay motivated to achieve your goals. Set short-term goals to help you stay focused on your progress, and find ways to reward yourself when you reach milestones.
In gaining muscle, there are no secrets, the key word is patience, we add perseverance and discipline which are essential to succeed in any bodybuilding program. If it were that easy we would all be beautiful and muscular, luckily we are all different!
