Table of contents
- 1. Muscle mass gain: consume whey to have a sufficient protein intake
- 2. Eat a variety of foods and especially omega 3
- 3. Drink enough water
- 4. Think about vitamins and minerals to build your muscle mass
- 5. Warm up before the start of the session
- 6. Keep your workouts short and intense
- 7. Work the big muscle groups
- 8. Avoid doing too much cardio
- 9. Get adequate rest between workouts
Gaining muscle mass is a long process that allows you to progressively improve your physique and have the figure of your dreams. But how can you achieve this effectively? Nutripure gives you some practical advice on how to build muscle mass successfully.
1. Muscle mass gain: consume whey to have a sufficient protein intake
One of the most useful sources of nutrients for an athlete who wants to gain muscle mass is whey. It is a protein powder obtained from cow’s milk from which the water and casein have been removed. On the market, there is a multitude of wheys of slightly varying composition and offered by different manufacturers.
Specialists in sports nutrition advise opting for whey isolate, which is made from fresh milk, lactose-free and neutral in taste. This native serum protein made in France is free of any chemical or thermal treatment. It promotes the development of muscles while respecting your physiological needs.
Whey concentrate contains 94% of isolated proteins obtained by microfiltration and cold membrane ultrafiltration. Its other components are lactose (0.2%), BCAA and carbohydrates. It is ideal for people intolerant to milk and its purity makes it compatible both for a classic mass gain and for a dry muscle gain. Very digestible, whey isolate offers an excellent supply of essential amino acids and contains very little fat per serving. It also has a higher tryptophan and leucine content than standard products.
For the consumption of your whey isolate, you have the possibility of flavoring the mixture with 8 different types of natural flavors: coconut, strawberry, vanilla, lemon, mango, hazelnut, banana, chocolate. Sold separately, these powdered flavors offer you the desired flavor while maintaining a neutral base. You can use a new natural flavor for each training session.
2. Eat a variety of foods and especially omega 3
You cannot gain muscle if you are in a caloric deficit, i.e. if you consume fewer calories than you burn during your activities. To do this, you need to eat enough to have a significant caloric intake. Foods rich in omega 3 are real allies in increasing your caloric intake and building muscle. In addition to their role in building muscle, they help repair tissue after intense workouts.
In addition, you will also need protein to build muscle mass. Don’t hesitate to include enough protein in your morning and evening meals. Protein snacks are a great help in this regard: roasted chickpeas, cookies, black beans, chocolate protein squares, energy balls.
To get good results, you should also not forget the fats. Far from the idea of taking fat, fats are necessary to have cholesterol necessary for the metabolism of hormones. However, it is important to avoid products such as chips and sausage that contain a lot of fat. Instead, choose nuts, avocado, salmon, sardines and olive oil.
Carbohydrates are also essential to provide the body with the energy it needs to make the effort and to recover. Be careful, however, to avoid fast sugars, which tend to promote fatty tissue. Carbohydrates should be consumed before and during sports efforts for a better performance.
For an effective mass gain, also make sure to distribute the consumption of calories throughout the day. It is better to consume equivalent portions of nutrients several times a day rather than taking a large amount all at once.
3. Drink enough water
Muscles also need water to rebuild themselves, because they retain enough of it. In fact, a large part of the muscles is made up of water. It is therefore recommended to consume at least 3 liters of water per day to perform well. To drink properly, you should not wait until you are thirsty. Drink in small sips, especially during training. You are generally well hydrated when your urine is light yellow and dehydrated when it is dark yellow.
The benefits of hydration include avoiding the risk of muscle injuries and cramps. It is essential to avoid lack of energy, increase physical performance and cholesterol levels.
4. Think about vitamins and minerals to build your muscle mass
Vitamins and minerals are very important for protein synthesis. They ensure the supply of amino acids to the muscles and guarantee an efficient immune system. Therefore, do not hesitate to support your diet with supplements of vitamins, minerals and antioxidants if necessary. This will help compensate for the high nutrient expenditure during training.
Focus on various sources of nutrients and vitamins like maca, turmeric, ginger and organic spirulina. Fenugreek is also a plant known to help build muscle. During your meals, think also of vegetables which are full of nutrients beneficial for the body.
5. Warm up before the start of the session
Warming up is a basic rule in all sports. In weight training, it allows you to :
- facilitate movements,
- reduce the risk of injury,
- optimize the range of motion,
- reduce muscle tension and pain.
It has also been proven that a properly warmed-up muscle performs much better during training sessions than a cold one.
In order to do a good warm-up at the beginning of your weight training sessions, it is recommended to start with sets with light loads. You can then gradually increase the intensity. Stretching should be done at the end of the workout. They should be very short in order to help the muscle return to its original form. Intensive and long warm-ups should be avoided at the end of the workout, as they can lead to injury and aggravate the micro-injuries caused by the workout.
6. Keep your workouts short and intense
To build muscle, you need to train intensely with sufficiently heavy loads. It is generally recommended to do 6-8 reps per set with three to eight different exercises for each muscle group. The average weight training session lasts between 45 minutes and one hour. Do not hesitate to change the order of the exercises or the training routine after six weeks of practice to avoid stress.
Also, it is necessary to favor basic movements, as they are more traumatic for the muscles and allow for better results. You can add some intensification techniques to the daily sessions to achieve your goals. These can be forced reps or digressive sets for example.
7. Work the big muscle groups
For proper muscle mass gain, you should avoid working muscles in isolation. For example, targeting the biceps or upper body in particular will not result in real improvement over time. Instead, you need to train your entire body together to get your metabolism firing on all cylinders and producing a large number of hormones.
Also, one of the mistakes you should not make is to work only on your upper body. For a balanced figure, do a squat. This exercise is ideal for strengthening the thighs and developing the leg muscles. It involves the quadriceps, glutes, lumbar, back and hamstrings. Don’t hesitate to alternate upper and lower body sessions to let the different muscle groups recover. The bench press is another basic exercise that should be practiced as a priority to optimize the growth of the pectorals, shoulders and triceps.
8. Avoid doing too much cardio
Despite its many benefits, cardio is not always a good idea for building muscle mass. Sure, it burns calories, but it also slows down muscle growth. So it should not be your priority in your weight training program. If you want to do it for body fat control, schedule it for a day when you are not working out. One or two sessions per week is more than enough.
9. Get adequate rest between workouts
Weight training should only be scheduled every other day for a maximum of 3 to 4 sessions per week. You must give your muscles enough time to recover and regenerate. Sleep is a very important part of this process. It is recommended that you get at least 8 hours of sleep per night to recover and reach your goals.
Without these precautions, there is a greater risk of overtraining and not achieving results. In addition, your muscles may melt if you don’t get the proper rest. Also, avoid any form of stress that could raise your cortisol and compromise muscle anabolism.
By applying these few tips, you have all the cards in hand to succeed in gaining muscle mass.