How to Gain Muscle Mass

The increased muscle mass improves athletic performance, increases protection of bones and joints, improves the aesthetics and modeling of the body and improved fitness.

Sport and physical activity work together to gain muscle mass, but resistance training (weight training in which there is a resistance), as the weight is the most efficient way to increase the volume of muscle.

There is a defined percentage to decrease body fat and increase muscle mass, this varies for each individual, because each body reacts in a physical activity and eating plans. The results take into account the number, frequency and intensity of physical activity, nutrition, genetics, hormonal problems, among other factors.

To have increased muscle mass, the process is more significant muscle hypertrophy, which is an increase in muscle cross section. Muscle hypertrophy increases the size and number of actin and myosin (protein), and the addition of sarcomeres (constituents of the internal structure of the muscle) within the existing muscle fibers.

In practice, there is a tension overload in the muscles. After weight training, muscle size increases. Muscle tension causes the muscles to contract due to the resistance offered.

Protein filaments are destroyed during the practice of weight training, however the rest period, these filaments are redone at a faster rate than the destruction of enabling them to gain muscle mass. The protein synthesis after exercise, is stimulated by anabolic hormones in our body that are GH, testosterone, insulin.

Gain muscle mass is the result of proper training combined with balanced nutrition. The use of anabolic hormones and drugs is never a solution is to increase muscle volume, it causes serious and irreversible damage to health and can be acquired heart and kidney problems and hypertension, among others.

To gain muscle weight training workouts should be well targeted according to need their rest time obeying. The weights must be difficult, however you must respect their limits. Do not forget to stretch before and after training sessions of strength training.