Gaining muscle mass is not a difficult process, but it is certainly a slow process. Obviously, with this we do not intend to demotivate you, but we do want to be transparent about the results you can achieve.
If this is still your goal, here is a three-day routine that can help you achieve it.
How to choose your gym well
The workout routine to gain volume
In this routine we will be giving priority to three exercises; the deadlift, squats, and bench press, and we will combine them with other exercises focused on polishing other muscle groups so that we can gain strength in very global multi-joint exercises, while gaining volume.
In case you’re short on time, it makes sense to group the six exercises from each training day into three supersets, so that you do both exercises without resting and rest once you finish them.
It is convenient that in all the series you leave between one and three repetitions in the bedroom. In this way you will ensure that the intensity is high enough to progress, and low enough that you accumulate too much fatigue.
Note that The training can serve as a stimulus to gain muscle mass, but it will also be convenient that you pay attention to your diet, so that it is hypercaloric and relatively high in protein.
Finally, also take care of the technique of all the exercises, because if you injure yourself while training, you will not only stop achieving results, but you will lose a significant part of the ones you already had.
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