We all know the old adage, "work smarter, not harder." Do you know how to do that in the gym?
It's true that amazing gains never come overnight, but there are still things you can do to maximize muscle mass gain.
Here are the top 10 reasons why people don't gain muscle mass in the gym, and what you can do to gain muscle mass faster.
Top 10 ways to gain muscle mass faster
Training volume is key
Many people become complacent in the gym and stop actively training. The fundamental key to growing muscle mass is progressive workload - this means increasing the intensity of your workouts time after time. If you don't feel the sting of overloading your muscles, that means you're not building them. Increase your working weights over time and be sure to increase your volume - that's the number of sets and reps.
The second important thing to remember about making great progress is consistency. Only a portion of the muscles may be engaged during the day. A huge workout once a week won't get you anywhere. Make a plan and stick to it, but be at the gym three to five times a week and be sure to do it every week. It's better to divide up your workout days by muscle group, i.e., train to your "split."
Use sports supplements
Depending on your unique needs as an athlete, different supplements will work for you. Creatine, casein and whey protein are the main sports supplements for building muscle mass. Your muscles need to consume food to grow and develop, so you need to make sure you are giving them all the fuel they need. In some cases, consuming casein before bedtime can actually provide your muscles with enough amino acids to literally grow at night while you sleep.
Exercise with the right technique
This is something many people overlook. Exercises such as squats, barbell presses, and deadlifts are considered basic exercises for increasing muscle mass. But the exercises only help you gain muscle mass if they are done correctly. Do you lean forward when you squat? This could be a sign that you've chosen a heavy weight. When you do the squat, is your spine straight and your stomach flat? If not, it is a sign that you are overloading yourself. Take the time to do these exercises correctly. Otherwise, you're only getting a fraction of the results you intend to get.
Get enough sleep.
This is another reason people often don't think about. Studies have shown that sleeping for eight hours instead of five can increase testosterone levels by 10-15%. This has a huge impact on gaining muscle mass when you work out. It's a really simple thing you can do to improve your performance in the gym.
Get your recovery right.
If you work hard at the gym 5 times a week every week for a year, you will destroy your body. Increase your recovery time so you can recover from hard workouts. Excessive training will only lead to loss of muscle mass. Your body will only be grateful to you.
Lead a healthy lifestyle
This doesn't mean you can't have a drink or hang out with your friends at the bar, but you should do your best to be generally healthy in your habits outside the gym. That means not drinking too much and at the very least staying away from drugs and smoking. You won't get results in your workouts if you're dehydrated and hungover after a long night out.
Use proven exercises and equipment
You don't need fancy equipment to train well. Stay focused on basic and proven exercises that have worked for bodybuilders for generations. Don't get carried away with the promise of fancy equipment and "new breakthroughs" that offer shortcuts. There are no shortcuts; just do your job.
Stay organized and manage your workouts
Huge gains are no easy task, and organization definitely helps make the process easier. Consider keeping a diary of your workouts and your diet.
Increase your working weights.
If you feel comfortable doing an exercise, then you have not chosen enough weight. You shouldn't feel comfortable and easy with the exercise - this is a critical factor for gaining muscle mass.
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