The first task of most young people who come to the gym is to gain muscle mass. The speed of gaining muscle mass depends primarily on human genetics, namely on the type of physique. What are the basic exercises to gain mass? These exercises are not so many, but they effectively contribute to your weight gain.
The main thing in gaining mass is not only to perform exercises in the gym, but also to eat right and have a good rest. Proper nutrition is the key to a quick set of muscle mass without excess body fat. Our stomach has the ability to stretch, so the more and more you eat, the more you can eat the next time. You can not follow the calorie content of food, the main thing is that the body receives 3-4 grams of protein and 6-7 grams of carbohydrates per 1 kg of your weight per day. During the period of muscle gain, you need to regularly eat 4 to 7 times a day. At first, you do not need to force your body, you need to gradually increase the portions and the amount of their use.
The main exercises for gaining muscle mass are: deadlift, squats and bench press. Training during the period of mass gain should include all of them.
After you have done the basic exercises for gaining mass, and you still have strength, you can perform basic basic exercises for other muscles. These exercises include:
- Barbell lift for biceps;
- Narrow grip bench press for triceps development;
- Bench press for the development of deltas.
Number of sets and reps
In order to determine the working weight, you first need to know how many repetitions will need to be performed. To gain mass, it is worth performing 3 working approaches, and before that you need to perform one warm-up with a small weight. The number of repetitions, when you do basic exercises for mass gain, should be from 6 to 8. If you can do 10 or more repetitions with the selected weight, you need to add a few kilograms. Performing exercises for the other muscles listed above, you can do 10 to 12 repetitions. You can make an approach both with constant weight and increase it with each subsequent one.
The rest time between sets should be about 3 minutes, during this period you can’t sit in one place, but you need to walk. During the exercise you need to breathe evenly. The effort needs to be done. You can’t hold your breath during the approach, in this case, your muscles will not receive enough oxygen, and you will get tired faster.
During the period when you perform basic exercises for weight gain, you should visit the gym at least 3 times a week.
Sports nutrition
Modern sports nutrition is absolutely safe for health if consumed in the right amount. It will not only not harm your body, but also accelerate the time of gaining muscle mass and working weight. Using sports supplements in your diet will help you recover faster between workouts. In addition, you can consume the necessary amount of proteins and other elements that are so necessary to maintain the body during exercise. It is impossible to consume all macro- and micronutrients from ordinary food.
You need to eat one and a half to two hours before training and half an hour after it. Before training, you need to consume slow carbohydrates and proteins, carbohydrates will give you energy, and proteins are the necessary “building” material for your muscles. After training, it is advisable to eat fast carbohydrates and proteins. Do not forget about fats, but their amount should not exceed 15%.
Today there is a wide range of artificial protein, creatine and amino acids, in addition, for gaining mass, you can purchase a gainer.
Eating properly and performing basic exercises to gain muscle mass, you can quickly gain the kilograms you need.