How to gain muscle mass naturally

The way to gain muscle mass. Building muscles generally is a easy equation:training, eating, sleeping. lean mass muscleHowever often one or more of these factors is overlooked: when you neglect the importance of the diet or work too hard within the gymnasium, you may not obtain your goal and waste time getting into a state of frustration.

Many people suppose that the more time they spend within the gymnasium, the closer they get to their goals, particularly if the goal is muscle building. Athletes who go 6 times in the gymnasium per week with periods of over two hours, with completely different exercises. It should be noted that the results may be achieved more rapidly and efficiently without spending all of your life within the gym, as long as you recognize the science behind the construction and maintenance of muscle mass.

Next to food plan and rest, to build muscles it is important to think about the load and the volume of weight lifted during every workout to ensure you have all of the mechanisms that cause muscle building. To squeeze all of the sequence to the muscular yielding, or greater load possible for the maximum number of repetitions can bring more damages than benefits.

The term “time under tension” refers back to the mechanical tension that the muscles undergo during an exercise. The mechanical tension could be active, in the sense that the muscle mass are flexed in isometric or passive contraction, which implies that the muscle mass are stretched without contraction. A maximal hypertrophic response is activated when a mechanical tension is created during a full range of motion in an exercise. This is because active and passive stress is created.

Passive tension will help activate the muscle connection during an exercise that may act as a stimulus for the muscle to react to tension. However, only passive tension is not going to lead to muscle building. But when it is combined with the active tension in a full range of motion, the time under tension increases, the muscle is activated correctly and then worked at full capacity.

Your muscle mass do not know the extent of the weights that they know only how much tension is created. Though more tension is created when the weights increase, it may also prevent the exercise from being completed in a complete range of movements that is counterproductive. Completing an exercise slowly with a weight that you’ll be able to use with the full range of motion, with a pre-activated muscle, is the most effective method to create mechanical tension and trigger muscle growth.

Muscle mass must be placed under metabolic stress to trigger a hypertrophic response. During a hard workout you may notice that your muscles are “pumped”, this is when there is an accumulation of blood and a lack of oxygen (hypoxia) in the muscle. The metabolites have accumulated during this process, including hydrogen, phosphate, lactate and glucose metabolite that cause the sensation of the pump. This means that during training there have been micro tears, which means that the muscle will have to adapt, repair and eventually grow in size to protect itself from future tears.

This is the reason it is important to increase the weights in the gymnasium in order to have the ability to create enough metabolic stress to induce muscle tears. Damage produced to the muscle will have to be repaired and the muscle will have to grow bigger and stronger.

While you get out of bed the day after leg training, you will have difficulty walking, that is an example of delayed onset muscle pain. Although indirectly related, it is an indicator of muscle damage. When mechanical tension and metabolic stress occur, micro-tears and muscle damage occur, causing the muscle fibers to recover and become stronger and larger. This hypertrophic process takes place if the time needed to repair muscle damage is provided, through proper nutrition and quality sleep. Extreme muscle damage requires long intervals of rest between workouts. Deciding for a division of the body that focuses on variable volumes and loads will be more effective by allowing you to train more regularly.

For example, if you happen to train a muscle once per week, the level of muscle damage might be more intense (high load and high volume) because the muscles will have a whole week to recover. However, if you train a muscle greater than once a week, you will need to reduce the load and volume to maximize recovery before the next workout.

How to gain muscle mass. It has been shown in various scientific researches that training 4-5 times every week with about 4-5 workouts per muscle group is a more practical technique to grow than to train very intensively once a week. You will need to ensure that there’s an effective and proportionate amount of mechanical tension, metabolic stress and muscle damage in each workout to trigger the maximum hypertrophic response and sustain muscle growth over time.

In case your goal is to build muscles, you must put the principle mentioned in the article into practice in your training. When these are practiced consistently in training, combined with sufficient recovery and repair time and proper nutrition, you’ll spend less time on the gym and see better and faster results.