One of the big concerns of those who start doing sports on a daily basis is gaining muscle, since together with weight loss and control, increasing muscle mass is one of the great goals.
It is very common for failure to come hand in hand with impatience; Yes, toning the body is important, but maintaining a healthy lifestyle is essential to reach the goal. If you have also had doubts like "how much should I train to see results?" and "which workouts are best suited?".
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, diet, the obligations of daily life and rest must be perfectly combined to achieve the goal without damaging health.
However, you will get results if you train 1 to 3 days a week . Increasing the frequency, the success will be greater, but remember that you should never train beyond your possibilities, since in the long run, that would hinder your way.
How to train to gain muscle mass
Knowing how many days training to gain muscle mass is necessary to achieve it in a healthy way, but it is insufficient. The frequency and load of exercises must be added to the knowledge on the type of training that most favors muscle growth, never forgetting a balanced diet that covers all nutritional needs.
Multi-joint exercises
Exercises that require the function of different joints at the same time promote the growth of muscles because they generate a power of attraction for many fibers. Therefore, they are essential and must be included in your sports plan.
Squats are the most popular exercise in this regard, but by focusing work on the lower back and buttocks, muscle hypertrophy may eventually disappear from the legs. To avoid this situation, choose alternative exercises that activate all the muscle areas you want to develop. Here are some good multi-joint exercises to increase muscle mass:
*Bench press
*Dead weight
*Sumo squat with weight
*Dominated
*Strides with some weight
*Rowing with barbell
Regulate repetitions
Pushing your muscles to the max in training is a mistake. The sets you do and the number of repetitions in each exercise should be adjusted to your current capacity, 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 more comfortable, increase.
Abstraction in muscle training
If you do certain exercises to train a muscle and then you do not feel that those muscles are working, it is that their 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.
Cadiovascular exercise
The controversy when it comes to performing cardio in phases of muscle gain is widespread, however, in recent years it has been shown that it is necessary and very beneficial.
Ideally, do some cardio exercises twice a week for about 20-30 minutes and 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 do the cardio exercises in question before starting your training to increase muscle mass. These are some exercises you can do:
*Skater exercise
*Jumping Jacks
*Climber exercise
*Jump with your knees up
