Muscle mass: improve your performance
Muscle mass is the main reason for a hard and lean body.
One of the most common mistakes when starting to exercise is not having a goal-based routine to increase muscle mass.
If your motivation to train is to get an increase in the size of your muscles, we invite you to read this complete article to learn the key points to gain muscle mass and maintain it over time.
- Intensity and number of repetitions
For optimal work, you should train at an intensity of 80-85% and perform between 6 and 15 repetitions, with 8-12 being the closest to ideal. The intensity is set by you in relation to the effort put into the exercise. However, varying the number of repetitions will prevent stagnation as the body adapts to the exercise.
- Muscle stimulation
That’s why is important to find the balance between the tension you endure and the level of muscle failure. Achieve the stimulus with the number of sets and reps you perform, the intensity of the exercise and the recovery time.
- Training volume
By this we mean the number of sets. Performing 2 or 3 sets per exercise optimizes the effectiveness of a workout and brings the body to a good level of hypertrophy.
- Recovery time
You should not exceed a recovery time of 60 seconds. However, it varies according to the intensity and volume of training.
- Training frequency
If you perform the above points, it will not be necessary to train every day. Just remember the importance of rest. Having a frequency of 4-5 days per week will give very good results.
We invite you to put them into practice and review our product catalog. We develop them with the best technology to improve the performance of athletes.