you need
  • - gym;
  • - sports uniforms;
  • - enhanced diet.
Guide
1
Join a gym.Only there you can get a load of overblown training with weights.This high-intensity training for 45-60 minutes will help you gain muscle mass as soon as possible.Doing the best three times a week - on Monday, Wednesday and Friday.Each of your training should not consist of more than 2-4 exercises.
2
Do exercises on the hip and shin in the first training day.The first of them - a squat with a barbell.After you perform 5 sets of 10 times, otdyshites and walk around the room.The second exercise - lifting the toes with a barbell on your shoulders.Perform 15 lifts and three sets.And finally, do lunges with a barbell at the rate of 4 sets of 12-15 times.
3
pectoral muscles bein
g worked out in the second day of class.The best exercises for this problem: bench press, dumbbell lying layout of the bar and bench standing.Fulfilling their rate of 5 sets of 10-12 each time, you can quickly develop a quality all thoracic.
4
pay more attention to the muscles of the back, with legs as they make up 2/3 of all muscle fibers.For this problem, it is advisable to perform deadlifts, pull-ups on the bar and pull yourself to a special simulator.Perform these three exercises are based on the same principle: 4-5 sets of 10 times each.
5
Make amplified balanced diet.You need to eat 5-6 times a day every three hours.This will help ensure a steady stream of important trace elements for the growth of muscles.In your regular diet should include foods such as chicken, buckwheat, oatmeal, eggs, fish, cheese, bananas.Cook food for a day in advance and distribute it approximately equal portions.