Top 5 for Muscle Mass Gain
1. A quality personalized program
A program that makes you suffer and sore every day will not give you more results. It is simply not adapted to your current condition. Using a program you found on the internet or one from a friend who has been working out for a long time might not be the best option, considering that the risk of injury will be quite high. When working out, it is important not to skip any step. This is why a personalized program will yield better results on the long term. It will take into account your strengths and weaknesses and allow you to avoid not only injuries, but also to gain muscular mass evenly in a way that suits your personal needs and objectives. By consulting with a kinesiologist, you will have a personalized program.
2. The principle of maximal repetitions (RM) and timed rest periods
The principle of maximal repetitions (RM) should always be used for your workouts. For example, one 10 RM set means you will select a weight that you can lift 10 times, but not 11. To make sure you are using the right weight, you have to try this eleventh repetition without being able to complete it. A partner will be of great help in doing this safely. Also, rest periods should be timed. They usually vary between 60 to 120 seconds depending on the training methods used and your work capacity. Respecting rest periods will allow you find the right amount of muscular effort you can do in a single workout. This way, you will get an optimal level of stimulation, guaranteeing better results as the weeks go by.
3. Regular change of program
When we workout, the body gets used to the exercises and gains become smaller and smaller. To avoid this, it is best to change your program regularly, about every 4 weeks or so. I invite you to read the article “Why should I change my workout routine on a regular basis ” for more information about this matter.
4. Adequate recuperation between workouts
For a workout to be effective, the muscles being trained need to be in their optimal state. For example, if your workout is focused on your pectorals when they are already sore, you will get much less benefits from your workout. Between two workouts of the same muscle, we often recommend a minimum rest of 24 hours, or even more depending on programs and individual work capacity.
5. A nutrition adapted to your level of training
To build more muscle, your body needs all the necessary nutrients in the right amounts. Remember that nutrition plays an essential role in muscle gain. First, to gain muscular mass, your caloric intake needs to be higher than your expenditure. In other words, you need to eat more calories than you use! These calories should come from nutritive foods that will provide you not only with carbohydrates, protein, and fat, but also the vitamins and minerals necessary for muscle protein synthesis. To learn the basics of weight gain nutrition, read the article “Foods for muscle growth”. Finally, supplying your body with carbohydrates and fat after your workout will help you recover. Read the article “Pre and Post-wormout meals a must” for some post-workout snack ideas. In addition, a nutritionist can help you make a balanced nutrition plan that will help you gain muscular mass.
By Mathieu Rousseau