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Wondering how to gain muscle mass effectively?

In this article, you will discover useful workouts and nutritional tips to gain muscle. And of course, we will answer the most frequently asked questions about it.


You may have tried different types of training and felt a gain in strength but never saw an improvement in terms of muscle mass…

You lost your motivation and after a few weeks you gave up.


When you start training (especially if you’re a beginner), your initial strength gain is attributed to better coordination and the adaptation of your nervous system.
Muscles are made up of fibers that can be thicker and stronger. After each workout, the body aims to repair micro-injuries in the muscle tissue.
If you keep training for long enough, your body will adapt to new training stimuli and your muscles will begin to grow.

The process of muscle growth is made up of 2 elements: structured and progressive muscle training and a balanced, protein-rich diet. Here is what you should know about these 2 components…


Muscle growth is influenced by your genetics. Some people gain muscle mass more easily than others. But regardless of the genetic factor, your body can be more muscular if you structure your workouts this way:

2-3 muscle workouts per week are recommended for beginners. If you have more experience, you can even do more.
For beginners : 24h break is sufficient after a small total body workout (<30 min). However, if you are training focused on a single muscle group, such as the legs, preferably wait 48 hours before repeating a workout focused on this same muscle group. In the meantime, you can do a shorter, less intense workout. For experienced athletes : rest 1 to 2 days a week, preferably after the longest and/or most intense workout.

Increasing the load gradually is a must to be able to stimulate muscle growth for all fitness levels, from beginner to advanced. Once you’ve gained strength, choose a harder exercise variation or do more reps. A good rule of thumb to follow: if you are able to easily do more than 12 reps, it might be time to consider a more difficult exercise variation!
Focusing on a controlled downstroke is a great way to feel your muscles burn. The eccentric part of the movement (eg when you bring your body closer to the floor in a push-up or squat) puts more load on your muscles. Try counting to 3 as you descend slowly. This is also a good way to make a simple exercise much more difficult!

Is it possible to gain mass without lifting weights?

Yes, as long as your muscles are stressed enough, they will adapt to get bigger and stronger. A good bodybuilding plan is the key to success. Why ? It ensures you a continuous challenge for your muscles, even without the weights.

Want to train quietly at home? So download the adidas Training app , take part in one of the challenges of the moment and start your first workout!

Does cardio harm mass gain?

Done correctly, cardio can influence your muscle gain but not prevent it. If you combine strength training and cardio , a suitable diet and enough recovery are two essential criteria to ensure a good balance.

Not eating properly is what can cause you to lose muscle !


Protein is essential for building your muscles . The amounts of this macronutrient you consume throughout the day matters more than what you eat directly after your workout. Want to know more about the breakdown of carbohydrates, proteins and fats you need to reach your goal? Remember: the body can only absorb 20g of protein per meal, so no need to overdo it!

In order to gain weight (muscle or fat), you need to consume slightly more calories than you burn. Discover how to gain weight in a healthy way , without stuffing yourself or ending up overweight.
You already have a lot of muscle mass but you can’t see it? Do you train every day but your abs don’t show ? So instead try to eliminate body fat in order to reveal your muscles instead of increasing your calorie intake.


Without regular training and proper nutrition, your muscles will not grow. On the other hand, if you train a lot but eat even more, you may also increase your body fat.

This is why it is important to follow a training and nutrition plan adapted to your needs!

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