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How to Vary the Exercises in the Gym to Gain Muscle Mass?

Training has several variables that can be controlled to gain muscle mass in a short time: intensity, volume, or the exercises we do.

2 months ago

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Training has several variables that can be controlled to gain muscle mass in a short time: intensity, volume, or the exercises we do. Before training, we need to select the correct exercises according to the muscle group we want to activate.

However, this leads us to some questions: How many exercises should I do per muscle group? When should they be varied to increase muscle mass gain? Continue reading to find out the answers to these questions!

Number of exercises per workout

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The answer to this question depends on the physical condition of each person, especially if you are a beginner and have never done any physical activity.

In general, it is recommended to perform one or two multi-joint exercises. Then, you should complement this with one or three isolated exercises for each muscle. In total, in each training you should do between two and five exercises according to your experience and physical resistance.

Variation of the exercises

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Science has shown that the variation of the exercises we do in the gym helps us achieve a greater gain in muscle mass. For this reason, it is vitally important to plan each training correctly.

So, when we change an exercise in our routine, we must look for a different stimulus to be generated in the muscle. If the new exercise activates the same areas of the muscle, no change will be seen.

The selection of exercises is one of the most complex variables since it requires a deep knowledge of biomechanics, that is, how we perform the movements and their impact on the muscles.

When to vary the exercises?

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Constantly changing the exercises we do does not have a good result, since our body will spend more energy adapting to the new stimuli. The most advisable thing is to perfect your technique in an exercise and, after several weeks, modify your training routine.

Erick Da Silva

Published 2 months ago