Many people today want to increase their muscle mass but don’t know how to do it. The photos of athletes and models with muscles and fibrous attract a lot of attention and anyone who cares about their appearance wants to have that body. Gaining muscle mass is a complex process, hard and long in time. For that, it’s not enough to just go to the gym for two hours a day and inflate yourself to lift weights. A lot more is needed. In this post we’ll show you a routine to increase muscle mass.
Before we talk about an exercise routine to increase muscle mass, we have to take into account several aspects. To increase muscle, we must first get to know our body. The human being is designed to have as little muscle as possible. Having a large amount of it means our body needs more calories to maintain it.
Therefore, the body will continually try to get rid of the muscle it has. It is important that our body is subjected to an effort every week to which it is not accustomed. In this way, our system will use the body’s nutrients to increase muscle mass, which will help you overcome that effort again.
Muscle mass building exercise routines are based on strength exercises of few repetitions. This is how we will get our muscle to concentrate all its effort in a short time.
Another requirement that we must take into account is food. Many people are tired of going to the gym every day and not noticing an increase in their muscle mass. This resides in nutrition. To help our body grow, it needs large amounts of carbohydrates, proteins and unsaturated fats.
Food to gain volume
It is clear that a person who does not eat properly will not gain muscle. The first thing to do is to calculate the basal metabolism. Depending on age, height, weight and lifestyle, we spend a number of calories to stay active.
Our diet must have an excess of 500 Kcal over the total if we want to gain muscle mass. In addition, we must eat carbohydrates, proteins and unsaturated fats.
Carbohydrates are the ones that will provide us with the energy we need to exercise. They are responsible for maintaining the maximum reserves of glycogen to perform in the gym. It is advisable to ingest about 4 grams of hydrates per kilogram of body.
As for proteins, you need to consume about 2 grams per kilogram of body. This is because it is needed for the synthesis of new muscle and the repair of fibers broken by exercise.
Unsaturated fats are those healthy fats such as olive oil, avocado or nuts. These fats are necessary to produce thermogenesis and metabolize adipose tissue. It also protects the muscle from catabolism.
Routine to increase muscle mass: Exercises
Once we have a correct eating habit and are ready to go to the gym, we start with the muscle groups. There are numerous types of routine depending on how we want to work. There are those routines that are divided into the upper and lower train and others that work a muscle every day.
If you can go to the gym Monday through Friday, the best routine that will give you good results is to work a muscle group every day.