How to gain muscle mass?

Gaining muscle mass is not just a matter of spending hours in the gym; it requires a balanced approach that combines exercise, proper nutrition, rest, and patience. For those looking to increase their muscle mass, this process may seem complex, but with the right information and a well-structured routine, it is completely achievable.

1. Basic principles of training to gain muscle mass

Resistance training
The main exercise for gaining muscle mass is resistance training, which includes lifting weights and performing bodyweight exercises. This type of training creates small tears in the muscle fibers, which are then repaired and strengthened, thus generating greater muscle volume.

To optimize muscle growth, it is recommended:

Perform compound exercises: These movements involve multiple muscle groups at the same time, such as squats, deadlifts, pull-ups, and bench presses. By working multiple muscles at once, you stimulate greater growth.
Load progression: The key to gaining muscle mass is to gradually increase the weight you lift. If you hold the same weight for too long, your body adapts and muscle growth slows down.
Rep Range: To gain muscle mass, a range of 6 to 12 reps per set is recommended. With this range, you are working on muscle hypertrophy, which is the growth of muscle size.
Sets and rests: It is suggested to perform between 3 and 4 sets per exercise, with rests of 60 to 90 seconds between sets to allow partial recovery without losing the training stimulus.

Training frequency
Strength training should be done regularly, but it is also essential to allow for muscle recovery. Ideally, you should train each muscle group 2-3 times per week. If you are a beginner, a full-body workout approach about three times per week can be effective. As you progress, you may choose to split your training days between different muscle groups.

For example, a weekly schedule could be:

Day 1: Chest and triceps.
Day 2: Back and biceps.
Day 3: Legs and shoulders.

This type of programming allows the muscles being worked to rest while others are being trained.

2. Nutrition: the pillar of muscle growth

Strength training is crucial, but without proper nutrition, muscle growth will be limited. Two key aspects come into play here: caloric surplus and macronutrient balance.

Caloric surplus
To gain muscle mass, it is essential to consume more calories than your body burns daily, which is known as a caloric surplus. If you do not provide your body with enough energy, it will not have the resources necessary to repair and build muscle.

Calorie Count: As a general rule, it is recommended to increase your daily calorie intake by 300-500 calories above your maintenance intake. This amount should be adjusted depending on your metabolism, activity level, and specific goal.
It is essential not to overdo the surplus, since an excess of calories can lead to excessive gain of body fat along with muscle mass.

Macronutrients
The three essential macronutrients for gaining muscle mass are proteins, carbohydrates and fats.

Protein: Protein is the building block of muscle. A good goal is to consume between 1.6 and 2.2 grams of protein per kilogram of body weight. High-quality protein sources include lean meats, eggs, fish, chicken, legumes, tofu, and dairy products.
Carbohydrates: Carbohydrates are the primary source of energy for the body. They store glycogen in the muscles, which is crucial for performing well during training. It is recommended that carbohydrates make up around 45-60% of daily caloric intake.
Healthy fats: Healthy fats are also necessary for the production of hormones, such as testosterone, which plays a key role in muscle gain. Sources of healthy fats include avocado, nuts, olive oil, and fatty fish such as salmon.

Distribution of meals
It is advisable to distribute daily calories over 4 or 5 meals spread throughout the day to ensure a constant supply of nutrients. Each meal should include a good source of protein, complex carbohydrates and healthy fats.

Additionally, protein consumption post-workout is especially important to maximize muscle recovery. Consuming a protein shake or protein-rich meal within 30-60 minutes of exercise can enhance muscle protein synthesis.

3. The role of rest and recovery

Recovery is another fundamental pillar in the process of gaining muscle mass. When you train, you are causing micro-tears in the muscle fibers, and it is during rest that these are repaired and grown.

Dream
Quality sleep is one of the most important aspects of recovery. During sleep, the body releases anabolic hormones, such as growth hormone, which are essential for muscle repair and growth. Getting 7-9 hours of sleep per night is ideal for supporting muscle development and overall body recovery.

Days of rest
It is not necessary to train every day. In fact, rest days are essential to allow muscles to repair and strengthen. It is advisable to include at least one or two complete rest days per week, or to do lighter workouts such as stretching or low-intensity activities such as walking.

4. Supplements: Are they necessary?

While supplements are not essential, some can be helpful in supplementing your diet and speeding up the muscle gain process. The most common ones include:

Protein powder: Makes it easier to reach your daily protein intake when it is not possible to obtain it from food alone.
Creatine: It is one of the most researched and effective supplements to improve performance in high-intensity exercises and increase muscle mass.
BCAAs (branched chain amino acids): They can help reduce fatigue during training and improve recovery.
Multivitamins: These can be helpful in ensuring your body receives all the micronutrients needed for growth and overall health.
However, it is always best to prioritize whole foods over supplements and only use them as a supplement if needed.

5. Consistency and patience: the key to success

Gaining muscle mass is a process that takes time and dedication. It is crucial to maintain consistency in training, nutrition, and rest to see long-term results. Impatience or frequent changes in approach can hinder progress. Visible results may take weeks or months to manifest, but with effort and discipline, muscle gain goals are achievable.

Keep track of your progress
Keeping track of your progress can be a great tool to help you stay motivated. This can include writing down the weight you lift each session, taking progress photos, or measuring your muscles. This way, you can clearly see your progress and adjust your approach if necessary.

Gaining muscle mass is a journey that requires a comprehensive approach that includes resistance training, proper nutrition, rest, and consistency. Although it can be a challenging process, the results are worth it. By following the principles above, you will get closer to your goals of gaining muscle mass in a healthy and sustainable way.