Top 7 tips to gain muscle mass

Lately many you ask me through the blog, twitter or forum you a few tips on a particular topic. Something forward the lines of "The ten best tips for ...", "Top Five Tips ..." as if it were a ranking and partly, it is because people do not want to complicate your life. We are made of a paste that assimilates better than four strokes give four lectures, easy to understand and carry out, and to ensure us, if possible, amazing results. This, my friends, is a mistake because, if we started so few results we obtain in any aspect of life that requires a minimum determination, effort or sacrifice.

However, you can become our ally to help readers achieve their results because in this way we get better capture your attention.

One of the most recurrent themes is how to gain muscle mass, the best tips or tricks to maximize results in this field. I thought you always liked seven because it is the number he wore when playing basketball or football so, after analyzing in depth, these would be my top seven tips:

1. Focus on the compound exercises rather than single joint. For those who follow the blog, this is not a new issue. If we want to gain muscle mass we need a metabolic response which increases the secretion of hormones such as testosterone and increases hormone since it is this kind of anabolic hormones which have the ability to increase protein synthesis. This is achieved using compound exercises where a significant amount of muscle mass to be involved. Exercises like bench press, squat, or deadlift dominated would be the key. It is a misconception that makes these bicep curls will grow faster.

2. Do not overdo machines "fitness." I do not know whom he would name these devices but certainly did not know much physiology. If we want to involve as much muscle mass as possible, it is a mistake to use those devices that stabilize the exercise for us. In work, bench presses a lot of muscles responsible for maintaining the plane of movement that is not functioning when we make a press machine so that the hormonal response will be less. Not to mention that no one has two symmetrical hemispheres when it seems that whoever designed these machines think so.

3. Forget the myth of the phase volume and definition phase. Volume steps where the individual takes all the body weight that can are an aberration, nonsense that far from getting more muscle mass we win, if that can seriously affect our health. The organism needs some nutrients to enhance recovery of the energy consumed and regenerate damaged tissue. Consume more than is strictly necessary to meet this demand will not make us gain more muscle mass but fat.

4. Do not confuse strength training with hypertrophy. They are not equal. It is very common to find who believes that to gain muscle mass necessary to move the maximum weight you can. This is a mistake because nothing has to do strength training one oriented to increase muscle mass. For this you need to work at a higher rep range, from 8, being more significant time under tension, training volume, and the partial recovery between sets the load. You are wrong if you think that the most active athletes are the strongest. A rugby player ice hockey or NHL may well move up to 50% more weight than a professional bodybuilder.

5. Beware of stimulants such as caffeine. While that can help us improve our performance, they also have a potentiating effect of cortisol, a catabolic hormone that can ruin our training and keep obtain the desired results. Remember this rule, stimulants always before training, never later.

6. Sleep enough. Lack of sleep can affect the process of recovery and regeneration of tissue damaged during training, lengthening the recovery time needed for a full recovery. This can do training again before you have recovered, or have to wait more days before returning to train the same year. In the end, all it is resulting in lower results.

7.   Protein is essential but not the king of the diet. It is great to know that how many people think that can only maximize results if resort to supplements. Friends, what you think are made protein shakes? For nutrient extracted from the food itself. Not because it has to be more efficient but quite the opposite. Today if we give a lab rat all the nutrients that are known in isolation dies. This is because we are still discovering new nutrients, substances that so far unaware or did not know to what extent was crucial for the proper functioning of the body. Does it matter protein? Of course yes, but we must not forget that we need carbohydrates to increase its penetration in the muscle cell due to the insulinotropic effect of the mixture, as well as many other nutrients that help protein synthesis and other metabolic processes and not found in supplements. I personally take Gold Standard Whey Protein Powder as my protein supplement.

Do not forget what I always say that any personal trainer knows: What seems to have some scientific basis today can not have it tomorrow, so do not stop studying and do not take anything as dogma by the accredited read that appears to be the source. Evidence should always be reliable but can, and often evolve.