The athletic figure causes envy and desire to have the similar forms. To quickly build up muscle bulk simply and optional persistently to train in the gym. It is easy to make it in house conditions, observing several basic approaches to process.
It is required to you
- Dumbbells, weights, post
Instruction
1. Use progressive loading. T.e its gradual increase, due to repetitions of exercises or by means of increase in force of the application (or the mass of the lifted scales). The body will gradually adapt, growth of muscles will be noticeable.
2. Do from 8 to 12 repetitions of each exercise. The smaller number of repetitions will only increase the muscular strength, but won't promote increase in their volume. The large number of repetitions, more than 20, means that the weight chosen by you is insufficient and demands increase. It has to be such that you could lift it no more than 12 times.
3. Carry out from 6 to 9 approaches for each group of muscles. Optimum time of performance of such quantity of sets - 45 minutes.
4. During performance of exercises you lose the huge number of calories. Therefore eat as much as possible, each 3 hours. The protein which source proteinaceous food is is necessary for growth of muscles. Calculate necessary amount of protein by the formula: to increase weight in kg by 2.205. It will be your body weight in pounds and necessary amount of protein in grams. I.e. weighing 80 kg increase in muscle bulk requires 176.4 g of protein a day.
5. Use the products rich with protein. This meat of chicken and pork (up to 20 g of protein on 100 g of the product), eggs (6 g of protein), cheese (25 g), seafood, milk (27 g of protein on 1 liter), nuts and sunflower seeds. Include the food rich with fats in the diet. They are necessary for synthesis of the anabolic hormones regulating process of formation of muscle bulk. Use avocado, vegetable oils and fat grades of fish.
6. Surely include the products containing complex carbohydrates in the diet. It is grain bread and bran, porridge, potatoes, broccoli and spinach. They will provide the organism with the energy necessary for the good tolerance of physical exercises. Also use a day not less than 300 grams of crude vegetable food - fruit and vegetables. They promote improvement of digestion and good digestion of construction material for formation of muscle bulk.
7. Be engaged daily not less, than in 4 hours prior to the dream. Night rest has to be good, not less than 8 hours. At this particular time there is the active formation of muscle fibers. And surely drink not less than 2 pure liters daily. Such quantity is necessary for normal process of the metabolism and digestion of proteins, fats and carbohydrates.