How to gain muscle properly?

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Published: 04/09/2010 - Updated: 06/07/2016

• Author: Jorgelina Reyente

Here we have compiled the best tips for increasing muscle mass with an emphasis on good training. You must know that in a few weeks you may see changes at the physical long as you keep a steady and daily training. Once you start to apply the correct techniques to increase muscle, you will notice differences in your body. So let’s work!

Recommendations:

• Maximize the power of full body workouts every 48-hour, 3 times a week before progressing to training divided into top and bottom 4 times a week or more.
• Multiply your weight in pounds by 15 to determine how many calories you should eat to gain weight in muscle.
• Run 1 exercise per body part for full-body workout and do a different body part each day while you train in the week. At the end of the week, play each muscle group 3 times per week and at 3 different angles.
• Eat a carbohydrate-protein ratio of 2:1 after every workout and liquid.
• Use a training diary to take your progress.
• Run each set to the maximum muscular capacity.
• Try to drink 4 liters of water a day.
• Vary your repetitions and sets frequently during your workout, more than any other variable.
• Focus on burst during climb or push the weight (concentric phase of motion) and take 3-4 seconds to lower the weight (eccentric phase) in your routine.
• Have a goal of 5 pounds of muscle per month. Although not achieving every month, is always good to have a goal and if you win more than 5 you will better manage your nutrition because you might have some fat.
• Eat at least 3 servings of fruits and vegetables every day.
• Focus on large muscle group exercises, 80% of your training.
• Alternate between dumbbells and bar every 2 weeks.
• Enter transformation competition, bodybuilding or modeling to keep you motivated.
• Follow a program for 12-16 weeks before trying the next different program.
• Pyramids are used to increase your strength by 5% each week.
• Eat variety of eggs, chicken, lean meat, fish and milk during the day to get high quality protein (bio) to create muscle.
• Have a training partner motivating you and give you that extra boost to give you a faster muscle growth.
• Never train with hunger if you want to increase muscle fast.
• Concentrate carbohydrate intake when your body needs more – breakfast, before and after training.
• Be sure to squat and deadlift every week to increase the release of growth hormone and testosterone.
• If you have never taught good form or technique to exercise, find a trainer or professional help.
• Stretch half the time you train each week. If you train 3 hours per week, you should stretch your muscles a total of 1.5 hours per week.
• Train a muscle group during the whole movement of exercise to stimulate muscle growth.
• Train your weakest muscle group first in each workout.
• Avoid fast foods, high in processed or packaged.
• Avoid protein bars and supplements containing aspartame, artificial sweetener or a sucrulose. It is better a natural sweetener like Stevia.
• Have at least 8-hours of uninterrupted sleep every night.
• Do not be afraid to overload your muscles and not achieving the number of repetitions that you do.
• Eat a combination of olive oil, fish oil, coconut oil, nuts and organic peanut butter to give you a variety of healthy fats to increase the production of muscle growth hormones.
• At the end of 12-16 weeks of training, take a week off, and follow a regime of low intensity exercise.
• Look for someone to help you during your series or oversee stronger.
• Have a training program. Never go to the gym without a plan.
• Try 5-10 minutes of dynamic stretching and warm up before each workout with weights.
• Take an appointment for a massage or therapy to prevent injury from excess muscle tension.
• A cold shower at the end of an intense weight training. Annoying but it helps.
• Consume at least 1 gram of protein per pound of "lean" body weight in your body.
• The center of your training should be focused on squats, dead lift, paddles, press, dominated, and parallel bars.
• Train with someone bigger and stronger than you. It will be a challenge and motivate you to train harder.

Source: puertoricopersonaltrainer.com

• Jorgelina Reyente

  Expert in healthy cooking recipes and healthy lifestyle habits. She has a degree in communication sciences from the University of Buenos Aires.  She has completed postgraduate training in social sciences at the Sorbonne Nouvelle University - Paris III, France.