how to gain muscle mass

Nowadays, people are much more concerned with health and aesthetics. They want at any cost to gain muscle and as if it were something magical, they wish it to happen from one week to another. Unfortunately, it’s not magic and it does not happen so fast. It is a long process that combines food, physical activity and rest. Yes, rest is important for gaining muscle mass. Let’s go deeper a little!

hypertrophy training

Performing physical exercises will stimulate the growth of the muscles. Based on the gain of muscle mass, it is usually indicated that the exercise of force be done before the aerobic one. Since being warmed by the exercise of strength, when starting the aerobic there will be more caloric and fat expenditure.

However, these tips should not be followed without the guidance of a physical educator who will know exactly the best sequence of exercises for each person, according to their purpose and physical ability. In addition, the physical educator may indicate a more intense or less intense training for each person, and increase this intensity according to muscular endurance.

rest x lean mass

Different than many imagine, rest for muscle is imperative. It is also indicated that there is alternation between the muscles to be worked, for example, to work out legs in one day and arms in the other. In this period of rest is when the arrival of the amino acids to the muscles occurs so that regeneration of the injured tissue occurs, promoting muscle gain.

food to gain lean mass

Feeding is considered very important in gaining lean mass, some studies claim to have 60% importance in muscle volume growth. It is worth remembering that a healthy diet is not one that excludes some nutrient or specific food, but one that is composed of all nutrients, in a balanced way. See the importance of nutrients for hypertrophy:


Proteins have great importance for those who want to gain muscle mass, and should be consumed mainly after strength training.

It is common to feel that high protein intake will bring even greater mass gain, will bring more strength to better performance in training and this is not entirely true. Research shows that the amount of protein required for muscle mass gain is relatively small and easily attained with a balanced diet. However, in cases of athletes or people who train intensively, it may be necessary to use supplements.

Protein is found in foods of animal origin (beef, chicken, fish, eggs, milk and dairy products) and some foods of plant origin (beans, peas, chickpeas and lentils)


Carbohydrates serve to generate energy in the body. All the processes that occur in the body have energy expenditure, even the simplest as breathing, for example. In this way, when we make efforts to perform physical exercises we end up spending a lot more energy. That’s why carbohydrates are so important.

If there is not enough energy for muscle contractions to occur, such energy will come from amino acids that will be withdrawn from the muscles, this will cause the result to be the opposite of what is desired, leading to a reduction in muscle mass.

Simple carbohydrates should be avoided. They are: sweets, white breads, sugars, biscuits and white rice. Because these carbohydrates are rapidly absorbed and generate energy immediately, they can lead to fatigue more quickly, and in excess, they are stored in the form of fat.

The carbohydrates that should be consumed are the complex ones. There are several foods in this class, among them: sweet potatoes, cassava, bread and brown rice, among others.

good fats

Fats play a key role in gaining muscle mass because they will participate in the production of hormones, such as testosterone, which aids in gaining muscle mass.

Some types of fats, such as omega-3, have an anti-inflammatory function, being extremely important so that a great inflammatory action in the muscle does not occur due to the small injuries occasioned during the physical exercise.

supplementation to gain muscle mass

Supplements are not miraculous, so they will not make your muscles grow overnight. In addition, the supplement is only a “complementation” of food. Once the food reaches the required amount of nutrients, it will not be necessary to supplement it, if the nutrients are not reaching what would be appropriate for its purpose, supplementation is carried out. Or, supplementation occurs when a higher nutrient absorption rate is needed and, therefore, nutrients are suggested in their simplest form, optimizing absorption and use in the body.

One of the main supplements currently used is whey protein, which provides amino acids for muscle, which act as the bricks for building a home. The use may vary according to need, but is usually taken after workouts, when muscles begin to use proteins for muscle recovery.

Another widely used supplement is creatine, which can act to generate explosive strength, and also to quickly replenish energy supplies, being used to improve performance in training. In addition to these supplements, there are many others such as: BCAA, Maltodextrin, ZMA, among others.

It is important to consult a qualified professional to make the correct prescription of supplements for your type of physical activity, after all supplements can have adverse effects, and it is crucial to monitor their use by a qualified professional as a nutritionist.

Adriano Antonio Rodrigues Silva

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