The rest and recovery that we talked about before is for the muscle group worked, you must take everything in your training plan. A rest of 3 to 4 days is recommended, according to your age or metabolism, to re-train the same muscle group.
The balance between cobohydrates and proteins is very important
Carbohydrates are as important to gain muscle volume as proteins. If the body does not have carbohydrate reserves, it will get the energy it needs from other sources such as proteins. In addition carbohydrates play a very important role in the release of insulin, one of the most important anabolic hormones in the body. Therefore, it is essential to combine these two food groups.
Water is essential for muscle growth
Drink water, more than 70% of the body is water. If a person is dehydrated the muscles do not grow. After long and intense training sessions, it is necessary to replace the lost water as well as mineral salts and carbohydrates. In this way the increase in muscle volume is guaranteed.
Short and intense workouts are better
According to recent studies, short and intense exercises, such as intervals or weights, increase muscle z vital male enhancement mass and are more effective in burning fat, as your body continues to consume extra energy for up to 24 hours after finishing.
Therefore, spending two hours in the gym is a bad idea . Your muscles have limited energy and you have to make the most of it for your purpose, muscle volume. Take your muscle to the limit with the energy you have, this is without exceeding 40 to 50 minutes of exercise.
Measure and progress in the gym to gain volume
4 Measure and progress
The muscles get used to the effort right away. That’s why it’s important to keep a diary of training and your progress, and every day to lift more weight than the last time. I have not said the same, I said something else. For example, if you did ten repetitions with 20 kilos, you have to do ten with 25 kilos, or twelve with 20 kilos.
Always measure your results and compare what you give and what you eat. Make small changes, listen to your body, it is always telling you what is best.
In the following video you can have an idea of how often to train to make a muscle volume without setbacks, in the shortest time possible and that corresponds to the effort, rest and nutrition you have.