How to gain 5 kg of muscle mass in a month?

What makes muscles grow?

Before considering the question of how much muscle mass a girl or man can gain in a month, let us explain why this mass increases.

Our muscles have a unique ability to train. If she receives the necessary physical activity, high-quality “building” material and rest time, then she will grow. At the same time, the muscle fibers become thicker and are able to develop greater force during their contraction.

In addition to the factors mentioned above, the rate of muscle growth and the achievement of its maximum volume is strongly influenced by genetics. So, one athlete needs several months of regular training, following a healthy diet, and his body looks aesthetically pleasing and pumped up. Another athlete may need to put in much more physical effort and time to achieve a similar result.

Is it possible to get pumped up in a year?

A year is enough time to pump up your muscles. You won't become a bodybuilder, but you won't be ashamed to show off your biceps. Is it possible to get pumped up in a year? This is really shown by a special program designed for people who have set this specific goal for themselves.

How to get pumped up in a year

In order for the first year of training to be productive, you need to conduct training according to a certain scheme. For example:

Monday. We work on increasing the mass of the triceps and chest.
Wednesday. We pump up deltoids and legs.
Friday. We train biceps and back.

It turns out that each type of your muscle receives a strength load once a week. And this is quite enough at this stage. At least, the technique works great for the first year, and you can even use it, with perseverance and discipline, to get pumped up in six months.

It is advisable to exercise on professional simulators. By working out intensively, in the first year, without chemicals, you can actually gain about 10 kg of pure muscle mass.

Believe me, you will really feel that you have become stronger and you will be convinced that it is possible to pump up in a year. Your training will also show this - if at the beginning of the year you could lift the barbell at most 20-30 times, now, at the end of the first year of training, this figure has doubled and sometimes tripled.

The program can be modified in the future. For example, do workouts 4 times a week. Such a program will contribute to your development, and with its help you will learn how to get pumped up in 3 years. This will be exactly the time when you will already become a real professional.

How to get pumped up in 1 year without additives or chemicals?

This is also a question that beginners often ask. And here the athlete’s diet plays a very important role. During exercise, we spend a lot of energy, and if we don’t have enough food, the body “borrows” this energy from the muscles, which we absolutely must not allow.

It turns out that instead of burning fat, we lose muscle mass. Therefore, athletes have 2 types of diet:

A diet that promotes weight gain. It is important to increase caloric intake here.
A diet that promotes fat burning. What is important here is the correct ratio of proteins, fats and carbohydrates, which should be in a percentage ratio of approximately 30-10-60).

Don’t forget to drink a lot of water, rest, sleep, don’t get nervous, cultivate willpower and the desire to win, and then you will see how you can pump up in one year.

Source: https://blog.sportcompleks.com/mozhno-li-nakachatsya-za-god.html

How many kg of muscle can you gain in 1 month?

Many studies have been conducted on this topic, and although the influence of the training program, diet and genetics determines the wide spread of the obtained figures, scientists were still able to draw some important conclusions.

Firstly, beginners who have not previously engaged in physical activity to develop muscle hypertrophy (that is, increase their volume) gain muscle mass faster than advanced athletes who have such experience.

Secondly, the rate of muscle growth is not constant. It is obvious that a beginning athlete will gain more muscle in the first year of regular training than in subsequent years. In addition, this speed is not constant and over shorter periods of time (weeks, months). So, a beginner who goes to the gym for his first weeks may not notice any change in his body at all. This happens because the muscles that have begun to receive physical activity take some time to adapt to the new lifestyle. During this time, a large amount of energy and protein is spent on their restoration, rather than on growth.

Thirdly, there is always a limit, that is, muscles cannot grow indefinitely. However, this limit can be expanded to a certain point, “squeezing” the maximum out of the biological capabilities of your body. This can be done in two ways or a combination of them:

changing your training regimen;
taking special medications (steroids).

Finally, fourthly, the dynamics of muscle growth and its final volume are determined by the gender of the athlete. How much muscle mass can a girl gain in a month? Approximately 2 times less than for a man, all other things being equal.

Where does underweight come from?

Let's leave aside aesthetic and psychological aspects, although stick-like arms and legs are unlikely to please anyone except anorexics. Let's focus exclusively on physiology.

Clinically underweight means that your body is not getting enough nutrients for some reason. This is what follows from this.

If you are an underweight man, your risk of dying early from any health problems (diseases of the heart and blood vessels, musculoskeletal system, internal organs, etc.) increases by approximately 2.4 times compared to someone who has normal body weight . If you are a woman - “only” 2 times.

Even fat people risk less than you: early death threatens them only one and a half times more often than people of normal weight.

To fight all kinds of infections, the body needs energy. If there is a nutritional deficiency, this energy is not enough. Therefore, people who are underweight get sick more often, and common diseases, such as the common cold, last longer.

Brittle bones

People who are underweight have decreased bone density. As a result, bones become more brittle, increasing the risk of fractures and osteoporosis.

All this beauty also needs nutrients. If there are not enough of them, the skin becomes more porous, acquires an earthy color and ages faster, hair growth slows down or even falls out completely, and the risk of losing teeth also increases significantly.

Here we are also talking about a lack of energy obtained from nutrients.

Both women and men who are underweight find it more difficult to become parents than those who are underweight. The reasons for this are complex and often related to gender.

Thus, scientists suggest that it is more difficult for men who are too thin to find partners. Overly slender women have other problems. For example, an irregular menstrual cycle associated with the same lack of weight, which can cause infertility.

The risk of dementia in underweight people is 34% higher than in those of normal weight.

There are, by and large, only three reasons:

You are not getting enough calories and nutrients from food. This happens to those who are on a strict diet or suffer from eating disorders - anorexia and bulimia.
The body cannot absorb essential nutrients. This happens with various digestive disorders. For example, with a lack of enzymes, gluten intolerance or diabetes (usually type I).
Your body receives and assimilates nutrients, but something eats up these resources before they reach your organs and tissues. This may be a relatively harmless factor - for example, you lead a very active lifestyle or exercise a lot and the calories received from food are spent on physical activity. But there are also dangerous energy eaters:
disorders of the thyroid gland: with hyperthyroidism, metabolism is significantly accelerated, and therefore the body requires more energy than usual;
cancer: tumors need a lot of energy to grow, they draw it out of the body, and the person begins to lose weight;
infections, in particular tuberculosis and HIV: the body spends a lot of energy fighting them, so body weight decreases.

If you start losing weight without making an effort, be sure to consult a therapist. Even if nothing bothers you. Weight loss can be the first symptom of life-threatening diseases. It is important not to miss them.

Numbers for men

Now we will give specific values of muscle mass that men who had a specific physical training plan and followed a balanced diet for 4 years managed to gain. Statistics from years of training for men who did not take steroids are shown below:

1 year: 10-12 kg;
2 year: 4-6 kg;
3 year: 2-3 kg;
4 year: 1-2 kg.

From these data you can see that as soon as a beginner begins to exercise regularly, for each month in the 1st year he gains about 0.8-1.1 kg of muscle mass. With each subsequent year, this figure decreases by approximately 2 times. Finally, by the 5th year of training, the athlete reaches the so-called “saturation” or reaches his physiological “ceiling”.

Below is a graph that reflects these numbers. The values of muscle mass growth are plotted along the vertical axis, and the training time is plotted along the horizontal axis. The graph shows a drop in the initially high rate of muscle gain to almost zero (horizontal position of the red line).

How to tell if you're underweight

Not all thinness is dangerous. If your body mass index (BMI) is equal to or greater than 18.5, you are fine. But if your BMI is below this value, welcome to the club of those suffering from underweight.

For example, if you are 1.8 m tall, you weigh 60 kg. Your BMI: 60/(1.8 × 1.8) = 18.5. You're walking the line, but you're still not underweight. But if your height is 1.7 m and your weight is 45 kg, then with a BMI of 15.57 you are obviously underweight.

If you're too lazy to bother with a calculator, find out your BMI on the page of the American Center for Disease Control and Prevention (CDC).

Rate of muscle mass gain in girls

The structure of muscles, the characteristics of metabolic processes and the total volume of muscles in the fair sex are very different from those for men. Therefore, the figures given for girls will be completely different.

How many kg of muscle can a girl gain in a month? One of the studies showed that novice athletes gain an average of 3.54 kg in 6 months of regular training, that is, 0.59 kg in one month. This figure is approximately 60% of that for men.

The dynamics of muscle growth in subsequent years of training for both sexes is the same, that is, in the second year the girl will gain 50% of the weight of the previous year, in the third - 50% of the second, etc.

Folk remedies for weight gain

To increase body weight, girls at home can resort to traditional medicine recipes, such as:

Ashwagandha powder. The powder is obtained from the roots of the plant, which can be purchased at the pharmacy. You need to take 1 tbsp. warm milk and add 2 tbsp. l. ashwagandha powder, then mix with 1 tsp. ghee, mix well and drink 2 times a day. Take for one month.
Ginger. Ginger helps when a person has problems with appetite. It irritates the digestive tract, thereby increasing blood flow and increasing hunger. A cup of ginger tea a day will improve digestion and charge the body with energy for the whole day.
Dandelion root. Although this herb is bitter, it promotes significant weight gain. Dandelion stimulates digestion and increases the feeling of hunger. It contains potassium, iron, zinc, vitamins C, D, A and B. Pregnant women can also take it.
Chen Pi (Chinese tea). This is a dried supplement made from dried citrus fruits, which stimulates appetite and stimulates the secretion of gastric juice, helping to gain weight.
Almond milk. You need to boil milk with almonds and dried figs. 1 tbsp. Drinking warm almond milk for a month before dinner will speed up the weight gain.

How many months can you take reduxin?
Proper and balanced nutrition for a nursing mother immediately after childbirth: what you can eat and what you can’t, and what foods should be excluded until the end of lactation
How long can you stay on a no-carb diet?
How many hours before bedtime can you have dinner?

The effect of steroids on muscle growth

Currently, there are a huge number of drugs (steroids) on sale that stimulate the process of increasing muscle mass. Their effectiveness, together with physical activity and an appropriate diet, is beyond doubt.

To answer the question of how much muscle mass you can gain in a month using steroids, here are the results of the following 1996 study, which was conducted on bodybuilders. Their training program was based on two main exercises: barbell squats (100-125 kg) and bench press (90-110 kg). Each athlete took 600 mg of testosterone per week for 2.5 months. During this time, each of them gained muscle mass of 6.1 kg, that is, 6.1/2.5 = 2.44 kg per month. The given figure is almost 2.5 times higher than that of athletes who did not take any drugs.

When steroids enter an athlete’s body, their effect on the dynamics of muscle growth is similar to that for a beginner, that is, being in a state of saturation (see the horizontal part of the line in the graph above), the muscles experience a new growth spurt and reach saturation at higher percentages. values.

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

Don't miss the most popular article in the section:

Laser hair removal on the face and body - how it is carried out, effectiveness, before and after photos, contraindications.

Effect of steroid dose

It has been experimentally established that the more steroids an athlete takes, the stronger his muscles will grow. As soon as this growth stops, the athlete begins to use a larger dose of the drug, and a new jump occurs. Is this process permanent? Of course not. The fact is that reaching saturation as the dose of consumed steroids increases each time occurs faster and faster. The described characteristic is presented in the graph below.

It is clear from the graph that there must be a limit value for the dose of steroids, above which further growth of the athlete’s muscles will not occur.

Thirty day exercise plan

The proposed complex will give guaranteed results. Exercises can be distributed over days, giving the muscles of different groups the opportunity to recover. The completed first four-day phase is repeated.

1. Raise your hips (two sets; 15 repetitions). Your back lies firmly on the floor. The hips rise as high as possible. 2. Classic scissors. (2x15) By spreading and bringing your legs together, slowly and smoothly move to a vertical position. The initial tilt angle is 15°, the final tilt is 90°. Thirty second rest.

3. Exercise “windshield wipers with emphasis.” (2x20) Holding the barbell, rotate your raised legs left and right. Performed while lying down. Minute break. 4. Bench press with a wide grip. (2x10) The barbell lowers as you exhale. Try to work your pectoral muscles. After a minute's rest, the same exercise is repeated, the hands are placed narrowly. 5. Do push-ups with cotton. (2x12) After each push-up, push up, palms should touch. 6. Classic plank. (two approaches per minute) The body takes a plank position, the stomach is tightly tucked. The emphasis is held by the elbows. The head, the midpoint of the back, and the buttocks form one line.

7. Side plank. (same number of times) The body turns around, focusing on one of the hands. The free limb is extended along the body. The second time the side changes. 8. Squat. (30 times) When squatting, watch the position of your pelvis. The tailbone is directed towards the floor. 9. Raising the barbell vertically. (20 times) Arms straight, back straight, weight lifted with legs.

10. Work your calves. (15 times) The calves are pulled up at the same time as the chest. The shins can be weighted with pads. 11. Pull-up. (minimum number 10) 12. Lifting the bar in front and above you. (starting from 25 times) Perform each type of this exercise, making sure that the hands are level. Raise as you exhale, lower as you inhale. 13. Lateral dumbbell raise. (about 30 lifts) Legs apart, back straight. Breathing is even. Arms outstretched. Work synchronously.

Regular work, following all instructions and careful attention to technology and your health will allow you to achieve what you want. After classes, take a contrast shower, this will increase the burning of fat layers.

Physical training program for gaining muscle mass

Many studies have established that in order to pump up large muscles, it is necessary to load the muscles with heavy weights, perform a series of intense exercises, and also practically eliminate cardio training from the training program. The described rules contribute to the effective building of lean muscle mass and burning of fatty tissue.

Most trainers recommend including the following exercises in physical complexes:

deadlift (basic);
bench press or dumbbells (basic);
squats with a barbell (dumbbells) (basic);
pull-ups with weights (basic);
military press with dumbbells or barbell (basic);
isolation exercises for biceps, triceps, back, abdominals, buttocks, quadriceps, chest.

It is recommended to visit the “gym” at least 3 times a week. During training, you should perform a variety of exercises, but at the same time, work each muscle group well.

How to quickly gain 5 kg for a skinny girl

First, find out what exactly caused the loss of kilograms. If it is anorexia, digestive disorders, or, for example, hyperthyroidism, simple methods will not work: body weight will not return to normal until you get rid of the underlying disease.

To avoid mistakes, visit a therapist: he will conduct an examination, offer you tests and help you solve the problem or refer you to a specialized specialist.

But let's say you are healthy and would just like to gain weight. Then listen to the advice of experts from the authoritative research center Mayo Clinic.

Each of these methods can be used individually or in combination with any others. Choose the option that suits you.

Eat more often

To gain weight, the body needs additional calories. Apart from food, there is nowhere to get them. This is clear to everyone.

But there's a problem: people who are underweight tend to get full faster. If you are used to eating in three sets (breakfast, lunch and dinner), then even if you give yourself giant portions, you simply will not be able to eat them. This means you won't get enough calories.

To prevent this from happening, nutritionists recommend eating more often. 5-6 small meals throughout the day are better for weight gain than 2-3 bouts of overcrowded plates.

A full stomach (even if there is water splashing around in it) dulls the appetite. Therefore, try not to drink at least half an hour before meals.

If you are thirsty, choose high-calorie drinks: whole milk, jelly, sweet fruit drinks, smoothies, protein or milkshakes. For example, blend milk with a handful of fresh or frozen fruit and sprinkle with flaxseed.

Here's what can become the basis of a healthy diet:

whole wheat bread;
pasta made from durum wheat, seasoned with creamy sauce or butter;
oatmeal with milk;
cottage cheese, yoghurts and other dairy products;
sweet fruits;
nuts of all kinds.

For example, grated cheese in casseroles and scrambled eggs or powdered milk in soup and stew.

You should carry a bag of nuts or dried fruits with you throughout the day. And before going to bed, nutritionists recommend having a snack with a sandwich with peanut butter, cheese or soft avocado.

Mostly fruit yogurt, granola bars and bran muffins.

Yes, ice cream or a piece of cake has more calories, but it contains a lot of sugar, and this is not very good for health. So you shouldn’t go overboard with such desserts.

The same portion will seem gigantic if placed on a small plate, but very tiny on a large platter. To trick your brain, which is accustomed to being satisfied with small things, choose larger plates.

“What is there!” - the brain will think, and you yourself will not notice how you swallow a kilogram of something nutritious.

First of all, it's delicious. And secondly, the calorie content of your favorite espresso or latte will increase.

Your choice is strength training. Exercises with various weights increase the volume of heavy muscle tissue. Therefore, despite the load, everyone gets fat under the barbell.

Get enough sleep

Quality, healthy sleep is also extremely important for muscle growth. If you want to increase muscle mass, sleep at least 8 hours a day, and on a comfortable mattress. Experts from the International Sports Scientific Association (ISSA) place special emphasis on this.

Quit smoking

Smoking speeds up your metabolism and leads to weight loss. Quitting this habit, on the contrary, helps you gain weight.

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. it contains few useful substances, it should be excluded. Deciding on the type of products that give maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

porridge and egg dishes should be included in the breakfast menu;
lunch consists of first courses, side dishes and high-fat meat or fish dishes;
dinner - foods with a lot of protein;
snacks - liquid food, sandwiches and sandwiches, cheeses and nuts.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

Nutrition issue

For muscle growth you need “building” material and energy. If an athlete practices grueling training, but the number of calories entering his body from food is less than the number he expends every day, then the muscles will degrade! Therefore, an athlete who has set a goal to gain muscle mass must eat high-calorie and healthy foods.

Experts recommend adhering to the following rules:

The diet should consist of 40% protein, 40% carbohydrates and 20% vegetable fats.
For reliable muscle growth, you should eat 1 g of protein per 450 g of body weight. Protein products include meat, fish, cheese, cottage cheese, kefir, and eggs.
You should avoid flour products and sweets, as they are high in unhealthy fats and low-quality carbohydrates. The latter are recommended to be obtained from fruits and vegetables. These carbohydrates are complex, so they are absorbed slowly by the body, providing it with energy throughout the day.
The greater the number of meals, the better. Five meals a day is ideal.

Nutrition for accelerated weight gain

Although everyone should follow this rule, this is especially important for those who are trying to gain weight quickly.
Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible. This doesn't mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain healthy weight, don't store fat. Your snacks should be nutritious but high in calories, think about:

nuts
nut butter
cheese
dried fruits
avocado.

And this is your evening snack. Forward!

And while this is a great way to gain weight, it's not healthy, so avoid sugary drinks and coffee. Replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skim milk or juice shakes for a more active increase in calories.

How much muscle mass can you gain with protein in a month?

This issue is specifically addressed in a separate paragraph. The fact is that protein, which can be bought at a sports nutrition store, includes a number of essential amino acids, that is, it is not a steroid. The latter means that the answer to the question indicated in the title of the paragraph will be exactly the same as to the question of how much muscle mass you can gain in a month without protein.

According to reviews from some athletes, we can conclude that protein really accelerates muscle gain. However, the explanation for this fact is simple: if, after taking the product, the athlete really noticed positive results, it means that his diet simply does not contain enough protein food, which is replenished by protein.

Thus, answering the question of how many kg of muscle you can gain in a month with protein, we can say that the maximum is 1-1.1 kg for men and 0.6 kg for girls. Any value exceeding the indicated figures indicates that either the athlete has gained not only muscle, but also fatty tissue, or he is taking steroids.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

Breakfast: 2 egg omelet, smoked chicken and cheese sandwich, a glass of sweet herbal tea or fruit drink.
Lunch: vegetable soup with meat broth - 300 g, 200 g of fried veal with 100 g of mashed potatoes, one banana, jelly.
Afternoon snack: a glass of homemade yogurt, 150 g of hazelnuts.
Dinner: chicken chop – 100 g, garnished with canned sweet corn – 150 g, 3 pieces of toast with jam or jam, tea with cream.

Tuesday

Breakfast: millet porridge with milk – 220 g, cashew nuts – 50 g, a glass of sweet coffee, pear.
Lunch: carrot casserole – 300 g, mushroom soup – 200 g, vegetable salad – 150 g, milk jelly.
Afternoon snack: melon – 250 g, a glass of cocoa with milk.
Dinner: buckwheat porridge with milk and butter – 250 g, biscuits – 100 g, a cup of full-fat milk.

Breakfast: 2 egg omelet with cheese and herbs – 200 g, carrot salad – 250 g, oat jelly – 100 g.
Lunch: borscht – 250 g, pork schnitzel – 180 g, fruit smoothie, two walnuts.
Afternoon snack: 100 g dates, vanilla ice cream – 150 g, fermented baked milk – 100 g.
Dinner: rice – 100 g with stewed liver – 100 g, lemon jelly – 100 g, biscuit – 100 g.

Thursday

Breakfast: donuts with sour cream – 200 g, apple, glass of coffee with cream.
Lunch: noodle soup with mushroom broth – 200 g, chicken dumplings with sour cream sauce – 250 g, fruit juice – 100 g.
Afternoon snack: squid salad – 200 g, two toasts with Nutella – 160 g, a glass of full-fat kefir and 50 g of raisins.
Dinner: vegetable salad with olive oil – 220 g, pasta with cheese – 200 g, milk jelly 100 g.

Friday

Breakfast: oatmeal with milk - 200 g, a sandwich with butter and ham, a glass of sweet coffee.
Lunch: pearl barley soup – 300 g, boiled potatoes – 180 g, chicken meatballs – 170 g, milk jelly – 220 g.
Afternoon snack: biscuit cookies – 300 g, glass of sour cream – 110 g.
Dinner: sandwich with tomato, tuna and mayonnaise – 150 g, compote – 150 g.

Saturday

Breakfast: omelet of 4 eggs with cheese – 350 g, biscuit with condensed milk – 200 g, a glass of milkshake or cocoa.
Lunch: creamed mushroom soup – 260 g, salad with pineapple and chicken, a glass of sweet tea.
Afternoon snack: assorted nuts – 100 g, vegetable smoothie.
Dinner: pasta with seafood – 250 g, vinaigrette – 100 g, tea with herbs.

Sunday

Breakfast: semolina pudding with cottage cheese – 250 g, a glass of full-fat milk.
Lunch: green borscht or cabbage soup in meat broth – 200 g, potato casserole – 200 g, piece of boiled chicken – 100 g, vegetable juice – 100 g.
Afternoon snack: chocolate pudding – 150 g, dates – 250 g.
Dinner: roast chicken – 250 g, salad of vegetables and walnuts – 150 g, herbal tea with sugar.

The main thing in weight gain is diet and food.

How does age affect

You can gain as much weight as you need at a young age, so the maximum result can be seen between 18 and 25 years old. This is due to the fact that the potential for muscle growth has not yet been used up, and the young body produces all the necessary hormones in sufficient quantities. Gaining mass is not only about increasing muscle volume, but also about increasing their endurance, density and strength.

From 25 to 30 years old, provided that training has been going on for more than a year, most athletes experience a slowdown in weight gain. But at the same time, muscle strengthening was noted. But from 30 to 35 years old, muscles begin to weaken and lose their appearance.

Most athletes after 40 years old experience some kind of change in their muscle mass. The fact is that after 40 years they lose their firmness and elasticity. In this case we are talking about large muscles. After all, triceps and biceps can maintain a pumped-up appearance even after 40–50 years. But everything has its time, and at the age of 50–60 years, even these muscles will begin to change, not for the better. But don’t get upset ahead of time, because most athletes who have had regular physical activity throughout their lives can maintain good results and appearance even after reaching 40–50 years of age.

Training also affects the condition and increase in muscle mass, because after pumping the muscles need regular training, with the help of which you can maintain the achieved result. Obviously, the result at 40–50 years old will not be the same as at 20, but it will be there.

Muscle mass grows better at a young age

Training

There is no one rule for everyone; each person is unique and reacts differently to a particular load.

The main thing here is to train, and train quite intensively. You need to experiment with different programs to understand what suits you.

If you are a beginner, ask a trainer to create a personal program for you, and if you do not have a trainer, then we suggest you follow the basic tips for training for weight:

be sure to warm up
for at least 10 minutes - you can warm up on a cycling machine or treadmill;
before the exercise, do an approach with minimal weight
to prepare the joints and muscles;
choose a weight that you can do from 6 to 12 repetitions,
perform 3-4 sets;
divide the workout into 3 days a week
by muscle group, for example, on Monday - back and biceps, on Wednesday - chest and triceps, on Friday - back, legs and abdomen;
pause one to two minutes
between sets to keep the workout intense;
ask a friend or any person in the hall to back
you up;
if you feel pain, stop the exercise
and try to understand what you are doing wrong;
if the next day you
can’t get out of bed
muscle pain reduce the load
;
try to perform each approach with the correct technique
, ask a trainer or knowledgeable person to monitor the exercise, let them point out mistakes;
don't be afraid to ask
;
listen to your body
and try new programs;
do not break the regime
, do not skip training;
Finish your workout with a cool-down
(low-intensity aerobic exercise, such as running, cycling, stepper, elliptical, jump rope, etc.) and
stretching
(mostly of the working muscles).

How to understand that you are doing something wrong:

fat appears
muscles hurt a lot
rapid heartbeat in the morning
I don't want to go to training
you feel hungry
results in the gym decrease
something hurts you
you are carried away on a stretcher