reduces inertia - increase growth.Every time you toss and pushing weight reduces the load on the muscles.For the growth of the mass necessary to maintain tension in the muscles throughout the entire trajectory of the projectile.Maintain the rate of 2 seconds up and 2 seconds down.This approach allows the muscle to stimulate the entire length of the fibers and ensures a longer time under load.Exercise while doing a bit hard, but they are much more effective.
Inhale, then exhale with force.When you're working with heavy weights, support the smooth operation of all body systems.This will allow you to develop a cellular energy source, and t
o make it possible repetition of approach to exercise.Breathe out during the most severe part of the exercise.If, for example, perform a squat, then inhale when lowering and exhale on the rise.Such a forced exhalation will help you to concentrate power and give strength.Hold your breath for a few seconds just by changing your direction.
promote circulation of amino acids, you will accelerate the growth of muscle mass.Do not allow to include a mechanism of starvation, so during intense workouts every 3-4 hours to use the protein.Organism cleaves proteins into amino acids from food for 45 minutes.Building blocks - amino acids begin to flow into the muscle.Drink small portions of protein drink during a meal or swallow capsules with amino acids for 15 minutes before meals.The best in this regard, a mixture of casein whey.Quick effect is serum and slow - casein, which will support the body in a state of good nitrogen balance for several hours.
avoid pain - lose growth.Bodybuilders have a saying, "No pain, no gain."Pick up the load, so that a repetition of the past were given a hard and painful sensations in active muscles (in moderation, of course).
Stretching for growth.Include stretching exercises in the training process.You worked muscles, load them into the maximum extension.Stretching causes new pain and hence extra growth.
Hold the muscular contraction.Muscle contraction with increasing resistance - this is the main essence of bodybuilding.Try method of static contractions.Studies have shown that retention of weight and muscle contraction under load to give a total failure impetus to the growth of power and size.For example, take the weight that can hold twenty seconds at the most severely stressed point of the motion path.Gradually increase the time static until you can hold for 30 seconds, then increase the weight again to keep it for 20 seconds.Resistance of progression plus the maximum reduction - this is the key to growth.
Tip 2: How to gain muscle mass fast as possible
muscle recruitment process colloquially referred to as "swing".In fact, the way it is.Not necessarily he goes to the gym to learn how to gain muscle mass rapidly as possible and make it happen.Engage in the house and can be completely alone.
- - Crossbar;
- - Two dumbbells 5 kilograms or more;
- - Protein supplements;
- - Organization of proper nutrition.
Start by changing your own diet.Eat more chicken, potatoes, eggs, legumes and cereals, bananas, yogurt.Drink kefir, fermented baked milk, snow, milk, cream and lots of vegetables.To move on to physical activity, your body should start regularly receive adequate proportion of nutrients that will strengthen the body weight, physical activity and convert it into muscle mass.
Perform a set of exercises that strengthen your muscles.Strengthening the muscles of the upper limb girdle should start with push-ups, training with dumbbells and pull-ups on the bar.First, several approaches should be performed daily (3-4) with a small number of repetitions.As soon as you feel ready to increase the load, do so without delay.Starting with three pull-ups a day, by the end of the month, you will have to perform 7-10.
belt of the lower limbs and abdominal muscles pumped through exercises on the press and squats.In addition, it does not neglect the rope.The Council is the same - start small and gradually increase the proportion of specific loads.Massa will grow fast enough.
should not immediately rush off the bat and tire yourself exhausting physical activities.Pain in mice did not take long, you can decide to take a break and then return to classes would be very difficult.In addition, there is a risk of injury, such as rupture myshsch and ligaments, in which case you may need surgical care, and it is a priori unpleasant.
use brewer's yeast and protein supplements, they accelerate the recruitment of muscle mass and contribute to the organization proper metabolism in the body.In the literal sense - the muscle mass will grow by leaps and bounds.
to generate the necessary energy your body needs fat and carbohydrates, as well as a building material used proteins.In order that the body would quickly gain muscle mass, you need to leave with a sense of hunger, and consume food even when not hungry.Rapid weight gain may occur when constant use of slow carbohydrates.
How quickly gain weight at home, but do not grow fat.What would your body weight began to increase need to eat more than you consume.But what would grow muscle mass necessary to stimulate the muscles to grow.Read more about nutrition, products for rapid muscle growth and weight gain, I wrote in the article "Proper nutrition for muscle growth."There's also a detailed account of Gainers, proteins and other sports nutrition.How to gain weight thin one teenager.
- how to gain muscle mass teenager