The information presented in this article is based on personal experience and should not be taken as granted. Everyone should devellop his personal schedule and weight gain/loss tips and devellop his personal nutrition standards. Below are presented seven conclusions of my personal experience, useful if you want to grow your muscle mass.
Seven inteligent solutions for increasing your muscle mass.
1) Cosume minim 2 g of proteins per kg of mody mass every day. That means that a person with 80 kg body weight, should consume every day at least 160 grams of proteins.
2) The best sources of proteins are: eggwhite, low fat meat, fish, milk and soya products.
3) The intensity of the training is the most important factor for muscle mass growth. Focus more on the intensity of your exercises then on the number of series and repetions.
4) Execute 8-15 repetions to stimulate muscle growth. Above 15 repetions you are passing to muscle tonifying.
5) Eat good fat, from olives and olive oil, any kind of nuts and from fish. Fat is vital to our body to stimulate the production of hormons, among which is testosteron.
6) Drink fluid during training. While you are training it is recommended to consume water with a spoon of supplement of minerals and vitamins to replace the ones you are sweating.
7) Get enough rest. Training stimulates muscle growth, but note that muscles are growing when we are not training and the most muscle gain we get during the recovery period.
So in conclusion: intense training, adequate nutrition and rest are the three key factors essential for muscle growth.