How to speed the muscle recovery and gain more mass

Most people that start to follow a training program focus only on the amount of effort and time they spent on doing the exercises and decide to ignore the issues regarding the diet and the rules for a healthy muscle recovery.

Concentrating only on the active part of the program, like improving workout techniques or how to do more exercises is a common mistake. Many people research only this aspect and forget about the others. Also, people look for the type of supplements that promise to help them gain more muscle mass with lesser effort. In reality, these problems are closely linked together and should be treated with the same importance.

When starting to train on a new bodybuilding program, one of the most important aspects to be taken into consideration is the recovery phase. In fact, this issue is generally approached by people who have followed a good training program, have worked hard, but in the end, with very poor results. Making no progress, even if you do your exercises regularly, is usually linked with paying no importance to the recovery phase.

First of all, before we can go on, we should talk a little about the recovery phase. To put it simple, the muscle gains mass only if you follow a simple set of rules that allows it to do so. You must find a way to give the body a good reason to build its muscles. At a biological level, muscles are an expensive asset, and the body does not create new muscle cells unless you stimulate it. The way to do so would be to activate its basic biological need for survival.

The fibers that form the muscle are damaged each time we try to lift a heavier weight than the body is used to. Nutrients are the key for the muscle to rebuild the cells faster. By taking a proper amount of nutrients after each training session, the muscle can become stronger and bigger, because he is trying to adapt to lifting heavier weights. That is why the recovery phase plays such an important part in gaining muscle mass.

If you don’t plan a balanced training program, you won’t leave the muscle time to rest and rebuild the damaged cells. Putting the muscle under another heavy stress just a few hours away from the last working session will not get you more muscle mass. Based on this, some experts even recommend just 3 or 4 hours of training every week, in order to give the muscle enough time to recover.

Another key component of a balanced and healthy way to get more muscle mass and recover faster is sleep. During sleep, the body has time to repairs itself, so sleep is even more important if you have just put your muscles under stress. Ignoring the periods of time when the muscle can recharge can have severe consequences on your muscle growth potential.

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