How do I gain more muscle mass?

Hello steemians you feel thin or you exercise and you do not see result. Here I will explain how to have that desired body

1. Do each exercise slowly
   Muscle exercises should be done slowly, feeling all the muscle movement, avoiding doing things that make exercise easier. See an exercise routine to gain muscle mass.
   

2. Do not stop exercising when you feel pain
   When you begin to feel pain you should not stop exercising, because that is when the muscle begins to use fibers of rapid contraction (short duration), which are those that favor hypertrophy.

3. Train 3 to 5 times per week
   Workouts should be done 3 to 5 times a week, in which the muscle groups should be varied, so that the same muscle group should only be exercised 1 or 2 times a week.

4. Eat protein-rich foods
   Foods rich in proteins favor the increase of muscle mass, which is why they should be included in all meals, but especially after training. See how diet should be to increase muscle mass.
   

5. Begin training with muscle exercises
   The training should be started with exercises to strengthen the muscles, and only afterwards should aerobic exercises be performed, in this way the muscles are maximally required to favor hypertrophy.

6. Change the routine every 4 or 5 weeks
   The routine should be reviewed every 4 or 5 weeks, altering or adding some exercises to increase the intensity and challenges.
   

7. Each exercise must be performed using 65% of the maximum load
   The exercises must be performed using 65% of the maximum load, which is achieved with a single repetition. For example: when you can only lift a 30 kg weight with the thigh extension, you should train using a 20 kg weight increasing it progressively.
   

8. When you achieve your goal, do not stop exercising
   After achieving the desired muscle mass, you should not stop exercising, so as not to lose the definition you achieved. In general, the loss of muscle mass can be observed after 15 days of not having done any training.

You can see the first results of the gym with at least 3 months of regular practice of muscle exercises, and with 6 months of exercise it is already possible to notice a good difference in growth and muscle definition. However, the improvement in cardiovascular conditioning can be noticed in the first month.