Are you a beginner in bodybuilding and still don’t feel safe for the correct training? Calm! You are not the first and much less the last with this doubt. Techniques in physical education are constantly renewed and it is common for a beginner to live with uncertainties. So how many exercises should be done for each muscle?
“There is no ‘ready recipe’ about the ideal amount of exercises, series and repetitions for each muscle. It all depends on your goal and need. No load abuse, no excessive exercise or spending hours and hours in the gym. Do your training consciously and efficiently”, recommends personal trainer Fernando Dragão.
The preparation is ideal, that is, the accompaniment of a serious professional will bring you the correct training. “A good trainer will identify the need and level of training. On top of that, create efficient training, without abuse and without exaggeration”, adds Fernando.
In general, however, several experts indicate how efficiently to train large muscles 15 to 18 sets and small muscles nine to 12 sets.
Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it’s not impossible. When combined with good eating and physical habits, it is possible to achieve lean massOleg Breslavtsev/ Getty Images
How-to-gain-muscle-mass (1)One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.EXTREME-PHOTOGRAPHER/ Getty Images
How-to-gain-muscle-mass (10)Having a good sleep routine is also essential, as well-slept nights favor the metabolic process and promote body recovery after physical exercise.Flashpop/ Getty Images
How-to-gain-muscle-mass (9)To get good results, another tip is to hire a personal trainer, as having the supervision of a trained professional to help you with what you really need, within your body’s limitations, is the secret to achieving success. Thomas Barwick/Getty Images
How-to-gain-muscle-mass (8)Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help to avoid cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option. The Good Brigade/ Getty Images
How-to-gain-muscle-mass (7)After the age of 40, the body decreases the production of hormones, muscle tone and increases the accumulation of fat. Therefore, people with more advanced ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.Jose Luis Pelaez Inc/ Getty Images
How-to-gain-muscle-mass (6)Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing toHalfpoint Images/ Getty Images
How-to-gain-muscle-mass (5)Protein consumption also helps in muscle mass gain. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.Jupiterimages/ Getty Images
How-to-gain-muscle-mass (3)Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are composed of 75% to 85% waterGuido Mieth/ Getty Images
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