Gaining muscle weight is not an easy process. Follow these six rules to avoid making mistakes and achieving your ultimate goal.

1. Have a medical examination
I will not tire of repeating: before you start playing sports, sign up for an examination with a doctor. You also need to pass an analysis for hormones - to be sure that they are enough for growth. Sometimes a person cannot build muscle fast just because he has problems with the hormonal system.

2. Intensive training is the key to success
If you want to build muscle, you need to stimulate muscle growth. Training is stimulation. Try to practice intensively, not sparing yourself. Do not be afraid of mild dizziness, nausea or excessive sweating after a hard training - provided that you are healthy, this is normal. Remember: the more you activate the muscles, the faster the response and result. The basis of the training should be basic multi-joint exercises, such as squats, pull-ups on the horizontal bar, deadlift and bench press. So you will include more muscle fibers. Isolated exercises are in second place. Basic exercises have a powerful effect on the hormonal background, as a result of which a large amount of testosterone and growth hormone are released into the blood.

Women's training has its own nuances, but in general, girls should train no less intensively than men. And sometimes more intense - the mental system in women is more resilient. In my practice, I am convinced: overtraining women is quite difficult. They have less hormones needed (testosterone and growth hormone) than men, so stimulating muscle growth is much more difficult.

There is no answer to the question what kind of training is ideal for mass gain. We must constantly try new things and it is advisable to do this under the guidance of a coach. Do not become attached to generally accepted rules, for example, “muscles will grow only if they work in the range of 6-8 repetitions.” Believe me: they will grow, even if you work in the range of 30 repetitions per set. Moreover, some muscle groups can respond with growth to one number of repetitions, and others to another. Remember the simple axiom: if you have progress, that is, you increase working weights or add the number of repetitions in the approach, then sooner or later this will lead to an increase in muscle volume.

3. Follow the perfect technique
This point should be tried by everyone who came to the gym, regardless of the purpose: losing weight, acquiring a relief, or gaining mass. But in the latter case, the right technique is especially important. Therefore, the first few classes must be carried out under the supervision of a trainer - he will show how to perform basic exercises and tell you which muscles are included in each of them. With the accumulation of sports experience, you will not only know in theory which muscles work, but also feel them during exercise.

4. Eat correctly after exercise
In order for the muscles to grow after intensive training, they need building material, that is, protein. And this is meat, poultry, fish, dairy products, eggs (try to buy quality products). Consume 2–2.5 grams of protein per kilogram of body weight. In this case, do not forget about carbohydrates and fats. You should eat more than before starting a mass gain program. However, you should limit the use of sweet and flour products, otherwise you run the risk of gaining fat, not muscle mass. I also recommend using sports and nutritional supplements, such as BCAA amino acids as well as protein and creatine. They will speed up the process of muscle gain.

5. Remember to recover
Sometimes rest and recovery is more important than training. Particular attention should be paid to sleep - muscles grow mainly at night. The nervous system also recovers when you sleep. If you sleep forever, the effect of intense training and proper nutrition in muscle growth can be reduced to zero. At all workouts you should come full of strength and desire to engage. Listen to your body - and it will tell you whether you rested or not. Just do not confuse laziness and under recovery.

6. Tune in a long way
Muscle mass gainer is a laborious process, sometimes even more difficult to “dry”, as it takes more time. Make this activity a part of your daily life and persistently move towards the goal. In this case, do not be equal to athletes or other people training in the gym. Focus only on yourself and your results. If a month ago you pulled yourself up once, and now six, this is already an achievement - you are on the right track.

Author's Bio: 

Fitness trainer of the second category. I work in Germany and i really hope to help people understand and balance their health. I hope my tips will hel you!