3 golden rules for successful muscle mass gain

Succeeding in gaining muscle mass is not easy. If you're new to bodybuilding, you may not reach your weight gain goal. And even if you already have well-structured muscles, it can happen that they turn into fat within two or three months. Overview of the 3 golden rules for rapid and lasting muscle mass gain.

Golden rule n°1: bet on a good dose of warm-up

It should be noted that warming up plays a significant role in bodybuilding. Failure to warm up before exercising is a fatal mistake, and therefore should be avoided. Make sure you warm up well with any type of warm-up. Because the lack of warm-up is synonymous with no warm-up. Here are two moves that will help you warm up properly:

Rope jumping:

Easy to practice, the jump rope exercise allows you to avoid injuries and fractures. Several athletes advise jumping rope before betting on intense exercises. If you do your bodybuilding exercises in the morning, nothing prevents you from jumping rope. A session of 10 to 15 minutes may be sufficient. Although it is a warm-up, jumping rope will already make you gain muscle mass.

The foot race:

Sports practice known to all, running is a movement that does not require any particular skill. It can be practiced outdoors as well as at home. You are recommended to only run outdoors.
Because in this way you provide a good dose of oxygen to your body and your brain. Running is said to be the best warm-up. As with jumping rope, with running it is ideal that you manage to sweat.

A good dose of warm-up protects your joints from several possible later problems.

Golden rule n°2: adopt a good bodybuilding nutrition program

The diet you eat plays a significant role in your weight gain process. You have to carefully select the foods you eat every day. Know that you can create your bodybuilding nutrition program yourself. Only, there are certain foods that you should focus on. You have to carefully calculate the level of proteins and lipids that you supply to your body.

Bet on foods full of protein:

Protein is the most essential nutritional element in bodybuilding. Protein foods, it is ideal that you eat them after each weight training session. Do you have any idea what high protein foods are? Here are a few to expose you to: almonds, fenugreek, peanut butter, cow's milk, and soy milk. Fish such as trout and salmon are also to be eaten post-training.

Consuming foods rich in lipids:

Lipids also allow you to gain muscle mass quickly and sustainably. Note that foods containing lipids are best eaten before weight training. Because they are provided with certain fats, which are to melt during the movements. Here are the few main foods you should always avoid: egg yolk, beef, butter, cheese. Avocado is also a good source of fat.

Get enough carbohydrates:

Fats and proteins are necessary in bodybuilding. But carbohydrates are also not to be neglected. Fruit juices contain a high rate of carbohydrates: strawberry juice, pineapple juice, orange juice. You need to eat dates, lentils, beans, rice, potatoes. You can also find the carbs you need in bread and chocolate. Aside from all that, don't forget the spinach.

Golden rule n°3: follow the progression in mass gain

It is certain that you have set goals before you start bodybuilding. To achieve these goals, you can practice weight training and adopt a carefully studied diet. But to keep your muscles lean, you need to track your progress and make a change based on that progress; whether it's a change in diet or a change in training program.

If, for example, after two months, the objectives you have set for yourself have been achieved, you have to adopt a new food program and a new weight training program . In this case, you must keep a training diary, in which you highlight the bodybuilding exercises you are going to do and their respective intensity. And also a food diary in which you write the new list of foods you eat per day.