When we talk about exercising, many people think of it as a weight loss method. However, this is a huge misconception. Depending on how you do it, you can also use it as a way to gain muscle mass. In fact, muscle mass gain and toning is an aim for many. Unfortunately, many people end up being frustrated after trying to gain mass for months on end, with only minimal results to be seen.
First, you have to understand that gaining muscle mass is a process that requires patience and the right technique. A little understanding of how the body and particularly your muscles work is important as it gives you an inkling as to what you should do to gain muscle mass. Programs aimed at gaining muscle mass tend to individualize their workout sessions, depending on the fitness level of the client. However, there are three essential steps that should not be overlooked, including:
Overload your muscles
Your workout sessions should be focused on pushing your muscles past their physiological limits. If you can complete a barbell set easily, you should definitely increase the weight. For muscle gain, the last few repetitions of any set need to be barely manageable. You can do 2 to 3 sets of this kind with rest intervals or as your trainer instructs.
When the last few repetitions can barely be completed because of the weightage, your muscles get torn as a result. This is a good thing; this is the first stage of priming them to grow to accommodate such weights. When you next visit the gym, increase the weight in your weight training just a little more. Doing this repeatedly keeps your muscles in a perpetual state of repair and hypertrophy. This is the basic phenomenon behind significant muscle mass gain.
Also, focus on multiple muscle groups for better effect. You could lift weights that work out different muscle groups on different days, or work out all your muscles each time you visit the gym. A highly-equipped gym is necessary for effective weight training.
Do your weight training every other day
Schedule your weight training every other day to give your muscles enough time to repair the muscular damage from the last workout, which involves growing in size. Extreme weight training (there are people who lift weights every single day!) is counterproductive since it continually damages your muscles, and does not give them time to repair themselves. Once torn and otherwise damaged after an intense workout, your muscles need 48 hours to repair themselves.
Increase your protein intake
The repair of damaged muscles requires the help of amino acids, and these are derived from proteins. Once committed to gaining muscle mass, an increase in protein intake is necessary. This provides the body with the raw material needed to repair and grow muscles so that they are capable of handling high levels of stress later. A rule of thumb is to consume 1 to 1.3 grams of protein per your body weight each day.
Be careful not to lose sight of the fact that other trace elements are required for the processes of energy generation and general body repair. Have a healthy, well balanced diet as you increase your protein intake.
As always, a well-equipped, professionally-staffed gym is necessary for safe, effective muscle mass gaining. However, you don’t have to only lift weights to get the muscle mass you want. Nowadays, multi-disciplinary fitness programs can also help you gain muscles while providing other fitness perks that can offer you an all-round fitness development. Talk to us at Train Away Pain to find out more!