October 29, 2020
Ultimate guide to gaining muscle
- Lifting weight generates microtears in the muscle fibers that regenerate over time, as an overcompensation, which produces the growth of your muscles. This is achieved not only by lifting weight, but by increasing it progressively. The ideal is to do work in all repetition ranges (resistance, hypertrophy and strength). You must reach your last repetition with effort, always maintaining good technique.
- Make sure you are in a caloric surplus (consuming more calories than you expend in the day). In this way, those excess calories will be responsible for building the new tissue of those microtears produced by training.
- Increasing protein consumption is vital for building tissue. An insufficient consumption of it will prevent you from gaining muscle optimally. A good idea is to combine protein and carbohydrate post-workout for greater effectiveness.
- Believe it or not, it is proven that thinking/focusing on the muscle worked and performing each repetition consciously generates greater hypertrophy than just lifting weight for the sake of lifting.
- Rest. Sleep 7 to 8 hours and do not work the same muscle group 2 days in a row. The ideal is to let a muscle rest for at least 48 or 72 hours before working it again. Muscles grow at rest.