Bodybuilding, Tips for Muscle Mass Development


Sports Bodybuilding is a long process that requires great effort and attention, and proper and continuous work in the gym. In addition, dieting is designed to increase muscle mass. Here are some important tips from bodybuilding experts.

The sport of bodybuilding and muscle mass is not an easy task. But can be very enjoyable regardless of the results. But since we’re looking for the best results, we’ll give you some important tips before you sign up for the gym.

Start easy to hard.

Be aware that once you have started bodybuilding exercises to increase your muscle mass, you should participate in the preparation for the goal that you aspire to at least a month.

That means that in the first month of training, you have to perform relatively easy exercises and make sure that every exercise you have done using all kinds of equipment. You can repeat it several times, about 20 times. So do not weigh too much on you. Thus, the first month is used to stabilize the muscle and prepare it to carry heavier weights later.

Tensile and relaxation exercises should be taken during training, and after about a month it will be possible to begin to carry heavier weights.

Advanced stage.

After you have passed the initial exercise period, which included groups that were repeated 20 times for at least one month of training. You can now gain weight and reach the situation in which each group is repeated 12-15 times when the pressure is noticeable in the final exercises and the effort is great.

When you exercise on relatively heavy weights and repeat them a few times less, you can start with bodybuilding and muscle building. In more advanced stages you can even reach 8-10 duplicate times. Heavy weights are ideal exercises to increase muscle mass. The recommended number of groups per exercise is 3.


For every muscle you work in the gym, there is a counter muscle. It is the antibody that performs the opposite process of the other muscle.

For example, the biceps muscle (the front-end muscle) is the triceps muscle (the hind-leg muscle). The muscle of the chest muscle is the back muscle and so on.

To properly develop your body, you need to make sure that every muscle receives attention from you so that you perform exercises that also activate the muscle.

From devices to free weights.

It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of the various sports equipment is reflected in the fact that it restricts movement and maintains the balance of the body, thus preventing injury.

The downside is that they occupy fewer motor units and increased muscle mass. The free weights prepared for more advanced exercises allow for free muscle movement.

The advantage is that there are more and more motor units that are working and that by helping them achieve maximum results. The downside to this freedom of movement is that the risk of injury and inflammation in the muscles increases.


Be sure to consume an adequate amount of protein. Consult your nutritionist. Later, make sure to eat full meals, rich in vitamins and minerals, carbohydrates (especially before you do training), dietary fiber.

In addition, drink plenty of water throughout the day and during exercise. The nutritionist should also be consulted about the timing of the meals during the training day and rest days.

Exercise bodybuilding at least twice a week.

The truth is that in order to develop muscle mass effectively, exercise is recommended three to four times a week. Recent studies have shown that training can be progressed twice a week. But this process is very long, as you should not pressure the muscle with heavy weights and a series of exercises may surprise the muscle every time again, rather than accustom.


In the exercise routine, make sure you get a good enough sleep. Muscle will develop specifically during rest. In addition, the muscles need rest for 24 to 72 hours between each train and another.

Aerobics, heating, stretching, and relaxation.

Many people do not know or deny it, but aerobics is a very important factor in increasing muscle mass because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain a good blood flow, which will contribute in turn Turn them on and increase their size. In addition, make sure that the heating, stretching, and relaxation is vital to prevent muscle inflammation and injury during exercise.



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