Tip 1: How to build in the gym

It would seem that it is easier: if you want to pump up the impressive muscles - sign up at the gym doing.In fact, things are not so simple.To the process of increasing muscle mass brought no unpleasant moments have to follow some rules.
you need
  • - a subscription to a gym
Guide
1
Initially, your main task - to include in the work of the muscles and enhance growth hormone.The best exercises for this are the so-called basic exercises.This squat, bench press the bar on the chest and deadlift.Basic exercises allow both maximum load a large amount of muscle that allows you to call their intensive growth.
2
first period lasts about eight weeks.At this time you have to train two or three times per week with a maximum load.Perform three sets of five to eight repetitions.Weight should be such as to enable the latter to give you repeat after power.
3
In the first period it is very important to carry out proper warm-up before exercise, to prevent the possibility of injury unprepared
joints and ligaments.
4
Do not attempt to perform a few exercises designed to develop the same muscle groups.Your task at this stage - to strengthen the whole body and start the process of growth of muscle fibers.
5
Initially, special importance is proper nutrition.Be sure to include in the daily diet of foods rich in digestible protein.The best choice - it's a white chicken and lean sea fish, as well as yoghurt and cheese.
6
After about two months of rapid muscle growth will stop.A lot of athletes at this stage lose interest in training, because the results do not go, despite an increase in the intensity of the load.Your task now - to put into operation the slow fibers that are resistant to fatigue and fibers mixed type.
7
Now you can study in more detail each muscle group.Various load on the same muscle fiber makes it possible to work the muscle from different angles, and "include" those previously rested.
8
Compose exercises in principle - two or three different exercises for the same muscle.To exercise are not dragged into the night, follow the one-day only exercises for the upper body and the press, on the second day only the hands, on the third day only to bottom.Do not forget to rest between workouts.This is a prerequisite.Do not rested muscles can not work and develop quite intensively.
9
gradually replace exercises with barbell exercises with dumbbells.Dumbbells more unstable, this causes the muscles to work more intensively.Just to keep the dumbbells at the desired motion path, you will need to make much more effort.
10
Combine exercises for strength and endurance for the same muscle group.For example, first make 5-8 repetitions with the highest weight, and immediately follow with an average of 15-20 repetitions.This will provide additional activation of muscle fibers.
11
Increase the amount of training to four times a week.
12
not forget about stretching.Stretching the muscle that runs between the approaches will increase muscle strength by 19%.It is a scientific fact proved by American physiologist.

Tip 2: How to quickly pumped into the gym

considerable number of people dissatisfied with their physical form.But the desire to make the most of her figure remains just a beautiful wish.After all, to achieve a good muscle, should be systematically engaged in the gym, and it often lacks neither the time nor the energy.
How quickly pumped into the gym
Guide
1
Before you start training, determine your body type.This will determine the approach to employment and nutrition.But the basic principles of recruitment of muscle mass are virtually identical.
2
Do not make your own training program.For quick muscle growth need the right approach to organizing loads.It is better to spend money on a consultation from a professional instructor.Otherwise, you risk losing time on useless exercises.
3
Engage in the gym at least three times a week.The strength training need both men and women.To achieve muscle growth possible through practicing with "weight".
4
not shake the muscles in isolation.It takes too much time.Train the large muscle groups: the back, chest, buttocks, as well as the press, biceps, quadriceps.They are involved in the formation of a beautiful athletic silhouette.
5
Engage with "free weights".With barbell exercises while you zadeystvuete all major muscle groups and activate the production of growth hormone.Because of this, you significantly reduce the time of training.
6
include in their classes deadlifts, squats and bench presses.These exercises help to maximize muscle growth and are called basic.Follow them only under the supervision of an instructor or partner, even if the first time.They are very effective, but only if done properly.
7
muscles to actively growing, well rested.The intensity of the load, the more time set aside for relaxation.
8
increases the load by increasing the mass of the projectile, but not by reducing the breaks between sets or the number of repetitions.
9
Drink plenty of fluids.Muscles are 80% water.Dehydration can cause muscle loss.That is why the process of reduction of muscles called the "drying".
10
Provide the necessary amount of muscle protein.It is necessary for their rapid growth.The best source of this useful substance is a meat and fish.If you are overweight, it is better to eat meat turkey.It is not fat and 50% protein.From buckwheat groats give preference.
Note
How can quickly pump up: the development of the plan.Try to set achievable goals and decide what you want to achieve from your workout plan.As can be quickly pumped up: assessment of diet.Your body will need a healthy, correct diet to maximize your progress ??.Use supplements or not is your choice.
Helpful Hint
This article will try to answer the question of how to build muscle fast at home.We all have a desire to have a good physical preparation, inflated muscles.But very often it happens that this is not enough houses, in principle, can be pumped up to work out the main mode of the day and do at least 3 times a week.Eat more carbohydrates, so it was a lot of energy.Hmm willpower identity should be reserved to pump the desired muscles.

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