Bodybuilding: 8 Tips for Muscle Mass Development

Photo of Man With Muscular Body

Bodybuilding requires effort, proper and sustained work, as well as a diet aimed at increasing muscle mass. Here are some important tips from experts:

Bodybuilding and increasing muscle mass are not easy tasks, but it can be very enjoyable regardless of the results. But as we aspire for the best results, we will provide you with a number of important tips before registering for the gym.

-Start from easy to hard

Keep in mind that once you start doing bodybuilding exercises to increase muscle size, you should participate in preparing for the big goal you aspire for at least a month, meaning that in the first month of training, you should do relatively easy exercises, and make sure that each exercise you By performing using all kinds of equipment, you can repeat it several times, about 20 times.

So, the first month is used to stabilize the muscle and prepare it to carry heavier weights later. Care should be taken to stretching and relaxing during training, and after about a month it will be possible to start carrying heavier weights.

-Advanced stage

After you have gone through the initial exercise period, which included groups that were repeated 20 times for at least one month of training, you can gain weight and reach the state in which each group is repeated 12-15 times, when the pressure is noticeable in the final exercises and effort is great.

When you exercise on relatively heavy weights and repeat them less often, you can start with bodybuilding and muscle building. In more advanced stages you can even reach 8-10 repetitions. Heavyweights are ideal exercises to increase muscle size. The recommended number of groups for each exercise is 3.

-From machines to free weights

It is important to note that there is a big difference between different bodybuilding machines and free weights. The greatness of various sports machines manifests itself as limiting movement and maintaining body balance, thus preventing injuries. The downside is that they occupy fewer motor units and increase muscle size.

The free weights intended for more advanced exercisers allow for free movement of muscles. The advantage in this is that there are more and more motor units operating which with their help can achieve maximum results. The downside to this freedom of movement is that the risk of muscle injuries and infections increases.

-Diet

Be sure to consume the right amount of proteins, it is advisable to consult a dietitian. Later, be sure to eat whole meals, rich in vitamins and minerals, carbohydrates (especially before doing training), dietary fiber and recall once again the importance of proteins.

In addition, drink plenty of water throughout the day and during exercise. You should also consult your dietitian about the timing of meals during the training day and rest days.

-Exercise bodybuilding at least twice a week

The fact is, in order to develop muscle mass effectively, it is recommended to exercise three to four times a week. Recent studies have shown that training can be done twice a week, but this is a very long process. You should not squeeze the muscle with heavyweights and a series of exercises that may surprise the muscle every time.

-Rest

As you exercise, make sure you get a good and adequate sleep. The muscles can develop specifically at rest. In addition, the muscles need to rest for 24 to 72 hours between each exercise.

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