8 tips to gain muscle faster

The 8 best tips to gain muscle mass quickly and efficiently are:
1. Do each exercise slowly
Bodybuilding exercises should be performed slowly, especially in the muscle contraction phase, because when performing this type of movement, more fibers are injured during the activity and the more effective the muscle mass gain during the muscle recovery period will be. .
In addition to favoring hypertrophy, the slower performance of the movement also makes the person acquire greater body awareness, avoiding compensations during the exercise that end up making the exercise easier. Check out a workout plan to gain muscle mass.
2. Don't stop exercising as soon as you start to feel pain
When experiencing pain or a burning sensation during exercise, it is recommended not to stop, as this is when the white fibers of the muscle begin to break down, leading to hypertrophy during the recovery period.
However, if the pain felt is in a joint used to perform the activity or in another muscle that is not directly related to the exercise, it is recommended to stop or decrease the intensity at which the exercise is performed to avoid the risk of injury.
3. Train 3 to 5 times a week
To gain muscle mass, it is important that training takes place on a regular basis, it is recommended that training takes place 3 to 5 times a week and the same muscle group is worked 1 to 2 times, as muscle rest is essential for hypertrophy. .
Thus, the instructor can indicate various types of training according to the person's objective, and it is often recommended to perform the ABC training for hypertrophy. Understand what ABC training is and how it is done.
4. Eat a protein-rich diet
To gain muscle mass, it is important that the person has a healthy diet rich in proteins, since they are responsible for the maintenance of muscle fibers and, consequently, are directly related to hypertrophy. In addition to increasing protein consumption, it is also important to consume good fats and consume more calories than you expend. See what the diet should be like to gain mass.
Also check out in the following video which protein-rich foods should be consumed to gain muscle mass:
5. Train intensely
It is important that the training is done intensely, and it is recommended that it be started with a light warm-up, which can be either through aerobic exercises or through a quick repetition of a weight training exercise that will be part of the day's training.
After weight training, it is also recommended to do aerobic training, which will help in the process of increasing metabolism and caloric expenditure, also favoring hypertrophy.
6. Change training regularly
It is important that the training is changed every 4 or 5 weeks to avoid muscle adaptation, which can interfere with the hypertrophy process. Thus, it is important that after 5 weeks the instructor evaluates the person's performance and the progress he has made and recommends other exercises and new training strategies.
7. Each exercise must be performed using 65% of the maximum load
The exercises should be performed using about 65% of the maximum load that can be done with a single repetition. For example, when you can do only one repetition of thigh extension with 30 kg, for example, to perform the entire training series, it is recommended that a weight of about 20 kg is used to perform the complete exercise series.
As the person performs the training, it is normal for the 20 kg to become lighter, therefore, it is necessary that there is a progressive increase, because in this way it is possible to promote hypertrophy.
8. When the intended objective is reached, one must not stop
After reaching the desired muscle mass, one should not stop exercising, so as not to lose the definition achieved. Generally, loss of muscle mass can be observed in just 15 days without training.
The first results of the gym can be noticed with at least 3 months of regular practice of weight training exercises and, with 6 months of exercise, it is already possible to notice a good difference in muscle growth and definition. However, cardiac conditioning can be noticed as early as the first month.
In addition, protein or creatine supplements are a great option that helps in gaining muscle mass, but these supplements should only be taken under the guidance of a doctor or nutritionist.