There is a lot of training advice available today, but not all of it is backed by scientific evidence effective muscle gain. Below are some proven workout techniques that may not be trendy, but they are solidly backed by science.
Keep your workout short
It’s important to use your blood sugar efficiently when working out. Blood sugar levels go down after about 30 minutes, so make sure you’re doing your intense workouts within 20-30 minutes of having a light snack. Some good snacks to try before your workout are greek yogurt with berries, or an apple with peanut butter (https://www.mensjournal.com/food-drink/best-pre-workout-foods/).
Use perfect technique and exercise to failure
It’s crucial to use perfect technique, both for safety reasons and also to make sure you’re hitting the correct muscles. To make sure you’re using proper technique, consider hiring a personal trainer for your first few workout sessions.
To make progress, you’ll need to exercise to failure. That means you’ll want to repeat the exercise as many times as you can with perfect form. Once your form starts to breakdown, you’ll know you’ve done enough. Once you can complete your prescribed repetitions with perfect form, it’s time to increase your weights.
Make sure to rest
Your muscles need time to rest so they can get stronger. Everybody is different. You need to listen to your body to figure out how much to rest between workouts effective muscle gain mass. When you’re just starting out, try one or two days of rest between sessions (https://greatist.com/fitness/do-my-muscles-need-two-days-recover).
Muscles need to adapt to your workout
When you’re starting out, you’ll progress quickly and move up in weights perhaps at every workout. As you get stronger, it will take longer for you to progress between levels. Give your muscles the time they need to adapt – don’t rush!
Focus on just a few exercises
Rather than doing isolation exercises (such as bicep curls), focus on few exercises that work multiple muscles. These exercises will work your whole body efficiently, effective muscle gain mass. One good multi-part exercise to try: the squat (http://www.darkironfitness.com/benefits-of-heavy-squats/).
Keep your head in the game
For the best results, you’ll need to train your mind as well as your body. While you’re working out, try a visualization exercise in which you imagine the muscles you’re working on getting bigger and stronger. (https://www.shapefit.com/exercise/visualization-techniques-workouts.html)