I can't gain muscle mass. What can I do?

First and foremost, to know how to gain muscle mass, you must understand HOW AND WHY MUSCLE GROWS AND DEVELOPS.

How and why do muscles grow?

Thanks to our muscles, we can move, in addition to other functions they perform in our body.

More than 600 muscles make up our body, helping us perform our daily movements with ease and without effort. But... What happens when we subject our body to an effort it's not accustomed to? It's like our body says, "Oh! This is new, I feel attacked, this movement is hard, I'm going to get stronger and more resistant so that next time this effort will be easier" (said in a very childish way, but I'm sure everyone understands me; that's how I learned it).

And why does it feel "attacked"? Because when we do heavy training or an activity that stresses the muscles, the fibers are damaged, causing the muscle to tear and have small micro-tears. To "defend itself," it repairs these micro-tears, increasing its size and strength.

That's right... when we go to train, we are literally going to break ourselves, hahaha.

Growth doesn't happen while you're training, but during the recovery period, which is when the body repairs the "injured" fibers. Everyone is born with a certain number of muscle fibers; that is, training doesn't increase the number of fibers, but rather their thickness and shape.

Knowing this, how do we gain muscle mass?

Knowing all this, we can now devise an "attack plan" to increase the size and strength of our muscles. All the points I mention below are equally important, and the COMBINATION of all of them is what will make your goal a reality: GO FOR IT!

Increase protein intake

• If you want your muscles to grow, you must consume more protein than you normally do, as you are also making an extra effort "breaking down fibers" at the gym or in your sport.
• Yes, protein... but in general, EAT MORE! Your daily intake should increase by approximately 500 more calories. In this article, I give you many more tips.

Meals and drinks

• Increase the number of daily meals. The classic rule: eat every 3 hours... is from Arnold's era or even older, but it works.
• Drink a carbohydrate drink BEFORE TRAINING. My favorite drink for these cases is CELL MAX, because in addition to carbohydrates, it has amino acids and creatine... it's the PERFECT combination. Protein is always best prioritized afterward.

When training...

• REMEMBER: MUSCLES GROW WHEN YOU REST, NOT WHEN YOU TRAIN. So always respect that. Train 3 to 5 times a week, NO MORE.
• TRAIN WITH RHYTHM: Let me explain. Physical exercise strengthens you, improves your health, BUT NOT ALL EXERCISES INCREASE MUSCLE MASS. And something key to achieving this is to WORK SLOWLY, to increase muscle tension. If you do a fast set, you increase explosiveness and strength, BUT YOU ARE NOT GIVING THE MUSCLE A CHANCE TO GROW (break down). Do sets of 8 to 10 repetitions and do it for more seconds than you used to, connecting your mind with the muscle you're working, feeling your work well, enduring the tension and even that pain that deep down we love.

What supplements to take?

• The BEST SUPPLEMENT: Fortunately, we have the jewel in the crown when it comes to GAINING MUSCLE MASS: MEGA MASS 4000. It undoubtedly makes a difference, as it contains proteins and carbohydrates of the highest quality in an ideal proportion for muscle mass gain, and also contains Creatine Monohydrate and amino acids. You can take it after training and add a second shake during a mid-morning or afternoon meal. This product is foolproof!

In summary

To gain muscle mass:

• TRAIN BIG (I mean push yourself and work with good technique).
• EAT BIG (real food and in quantity).
• REST BIG (if you rest, disconnect, enjoy life, respect your sleep hours).
• SUPPLEMENT BIG (with top-quality products, mind you, not many supplements, just 2 or 3 at most, but the best... and in that, WEIDER is an expert).
• PATIENCE BIG. – Yes, that's right! PLEASE, I ASK YOU, ENJOY THE PROCESS, muscles don't grow overnight, you have to be patient AND CONSISTENT, love the sport you do and always feel good ABOUT YOURSELF... the results will not be long in coming.