Beauty is not everything, muscle growth has other benefits too

For muscle mass growth you don't have to move directly into gym, but without exercise it definitely won't work. Good training plan for muscle growth consists primarily in types of physical activity suitable for given person. Generally it is recommended to engage all muscle groups within one training with at least 2 sets (repetitions), of course listen to advice of your personal trainer. Even 2-3 half-hour trainings per week can beautifully define your body in relatively short time. Muscle mass growth starts even after single training, because strengthening stimulates protein synthesis 2-4 hours after exercise.

Training plan for muscle growth

When you strengthen regularly or know what muscle growth consists of, term "sets" probably won't be new to you. For fastest muscle mass growth always do 8 - 15 repetitions of one type of exercise. Each such set can go 5 – 10 times in a row, always leave moment of pause between them though. Muscle movement should last approximately 3 seconds, then hold it another three seconds. You don't have to overdo it with weight, choose one that pleasantly tires you after 12-15 repetitions. But if you already feel that given level is mastered by you, move to higher, start exercising with heavier weights. The higher the weight, the more intensely your body works, i.e. the stronger muscle growth is.

If you have individual muscle groups divided into separate trainings, do not strengthen same body parts on consecutive days. In addition, between 2 trainings it is desirable to skip one day for rest.  These measures serve as prevention of sports injuries, which can come suddenly, are painful and last long.

COMPLETE TRAINING PLANS

Gaining muscle mass for women

Myth is still kept alive that muscle growth in women is not desirable phenomenon due to risk of developing masculine figure. But there is really no need to worry about this. Gaining muscle mass for women is not as intense and fast as in men due to lower level of hormone testosterone. It is therefore not realistic at all for strengthening to have same impact on all genders.

Women suffer more often from excessive fatigue from trainings, due to aforementioned physiological predispositions. Therefore it is essential to strictly follow rest days, not overdo it with exercise and respect body limits.

Social expectations, trends in connection with female beauty are really exaggerated today. Therefore we consider it important to emphasize that with growth of muscle mass one must expect also weight gain. In this case however it is natural and desirable phenomenon. Muscle is namely heavier than fat, and therefore it can easily happen that after certain time of regular trainings you will need smaller clothing size, but number on scale will be higher than before.

Advantages of muscular figure

Shaped figure is by no means the only advantage of muscle trainings. They have several other benefits, such as firmer and nicer posture, tighter skin, better mood, even more effective stress management. Managing regular physical activity and any positive changes in mirror in turn can amazingly boost self-confidence. Stronger muscles also stabilize joints and provide support for tendons and ligaments.

People with higher muscle mass burn more fats, even when they are not moving. Most strength trainings moreover have effect even after finishing exercise, which means that body continues to burn larger amount of calories after exercise due to stimulated metabolism.

Gaining muscle mass and diet

Already at beginning of this article we mentioned that physical activity is most essential factor for muscle growth. But as we do very often, here too we would like to highlight that when shaping figure what is on your plate is also essential. Gaining muscle mass is influenced also by diet.

Start focusing on meals with high protein content. Best source are foods containing essential amino acids called leucines, for example red and white meat, eggs and dairy products. But let not despair even those who have exclusively only plant diet, for them salvation will be seeds, soy or beans for example.