One of the great concerns of those people who start doing sports on a daily basis is to gain muscle, since together with the loss and weight control, increasing muscle mass is one of the great goals.
It is very common that failure comes from the hand of impatience; yes, toning the body is important, but maintaining a healthy lifestyle is essential to reach the goal. If you also have doubts like “how much should I train to see results?” and “what workouts are the most appropriate?” continue reading this article. We explain what habits to follow and how many days to train to gain muscle mass.
How many days to train to gain muscle mass – the answer
Knowing how many days a week to train to gain muscle mass does not have a unique answer. The variables to take into account are diverse: the types of training, food, obligations of daily life and rest must be combined perfectly to achieve the goal without harming health.
However, you will get results if you train between 1 and 3 days a week. Increasing the frequency, the success will be greater, but remember that you should never train above your possibilities, since in the long run, that would hinder your path.
There are studies that prove it: sports scientist John McLester was able to verify the effects of exercising a day or three weekly: in the first case, muscle gain was 62% compared to subjects who trained three times. These data record the importance of regularity in sport, thus fleeing punctual and excessive efforts.
The frequency in the weekly training acquires relevance and helps to accelerate the growth of the muscle if it is linked to a greater volume of exercise; thus, playing sports for many days is meaningless if we do not increase the training load progressively.
How to train to gain muscle mass
Knowing how many days to train to gain muscle mass is necessary to achieve it in a healthy way, but it is insufficient. The frequency and load of exercises should be added to the knowledge about the type of training that most favors muscle growth, never forgetting a balanced diet that covers all nutritional needs.
In a COMO we give you the following recommendations on the types of training to gain muscle mass and some tips to keep in mind:
Exercises that require the functioning of different joints at the same time favor the growth of muscles because they generate an attractive power of many fibers. Therefore, they are essential and should be included in your sports plan.
Squats are the most popular exercise in this regard, but by focusing the work on the lumbar and buttocks, muscular hypertrophy may end up disappearing from the legs. To avoid this situation, opt for alternative exercises that activate all the muscle areas you want to develop. These are some good multi articular exercises to increase muscle mass:
- Bench press
- Dead weight
- Sumo squat with weight
- Stride with some weight
- Rowing with bar
Regulate the repetitions
Forcing muscles to the maximum in training is a mistake. The series you do and the number of repetitions in each exercise should be adjusted to the capacity you have at that time, gradually increasing the workload to gain muscle mass safely.
Otherwise, it will be impossible for you to maintain a training frequency of 2-3 days a week. So, start by doing two sets of a few repetitions per exercise and, as you feel comfortable, keep increasing.
Abstraction in muscle training
If you perform certain exercises to train a muscle and then do not feel that those muscles are worked, it is that your contraction has not been performed correctly. That is why you must learn to isolate it with work and constant tension, causing the total activation of that muscular area.
The controversy when performing cardio in phases of muscle gain is widespread, however, in recent years it has been shown to be necessary and very beneficial.
Ideally, do some cardio exercises twice a week for about 20-30 minutes at medium intensity. If you overcome this workload, it will harm your muscle growth, so don’t take this risk. It will be very beneficial for you to perform the cardio exercises in question before starting your workout to increase muscle mass. These are some exercises you can do:
- Skater exercise
- Jumping Jacks
- Climber exercise
- Jump with your knees up
Tips to gain muscle mass
To finish knowing how to increase muscle mass, in a HOWTO we give you the following tips to reach the goal you have set. Still, remember: enjoy the path so that, after reaching the goal, you can maintain the routine and preserve the results for a long time.
- Rest in the exercises: take at least a minute and a half breaks between series and series. Without the breaks, you could overload the muscle and tire it instead of working it out, so don’t forget that rest is essential to recover energy and to continue toning.
- Be tolerant of pain: tiredness and stiffness are proof that the muscle contracts properly. Keep exercising, but within limits.
- Food rich in proteins: proteins are essential to gain muscle mass. Your diet should include foods in which protein predominates, especially after each workout. Spend some time preparing balanced menus and always try to include protein in them.
- Consume more calories than spent: this caloric excess, together with the exercises, favors the development of muscles, so do not forget to eat well.
- Drink a lot of water: hydration is essential to stimulate the growth of muscle cells, but, in addition, it is essential for you to stay energetic and not dehydrate during your workouts. It is recommended to consume between 2 and 3 liters of water a day, especially if you exercise regularly and sweat.
- Comply with all meals: if you skip any, you most likely do not reach the number of calories you need so that your muscles can grow. Make 5-6 meals a day to reach your goal in less time.
- Change the exercise plan every month: check the routine when the fourth or fifth week of training is completed. To achieve reliable results, we recommend you consult this with a specialist who can adapt a new routine to your needs, however, you can also be inspired by this Exercise routine for menand this other Exercise routine for women. The best of these routines is that they are adapted so that you can perform them from the comfort of your home, so even if you cannot go to the gym one day you will not have to give up your training.