Not always intensive trainings in gym lead to the desired growth of muscle bulk. Some athletes can't increase the necessary volume of muscles, despite serious work. It is simple to lift big weight insufficiently, it is necessary to reconsider seriously the habits in respect of the diet, the daily routine and the schedule of trainings that muscle fibers began to grow before the eyes.
Instruction
1. Provide to the muscles sufficient construction material. At your diet there has to be the necessary amount of proteinaceous food. In order that muscle bulk increased about 2 grams of protein on each kilogram of weight are necessary. It is the best of all if this protein comes to your organism from fast meat and fermented milk products.
2. Be not fond of filigree work on separate muscles. Rises on the biceps can be done infinitely long, and sometime they will surely bring result. But much quicker to perform at the training general exercises with the free weight. Drafts, presses, squats with the post are capable to study the large number of muscles at the same time. It allows to provide the maximum growth of muscle bulk.
3. Don't hesitate to receive proteinaceous cocktails before the training. It will provide the best growth of muscle fibers. If your stomach doesn't acquire proteinaceous drinks, replace them with cheese and chicken breast sandwich. But in the liquid state food is acquired nevertheless quicker.
4. After the training it is necessary to provide the sufficient level of insulin in blood. Its presence slows down process of the proteolysis in the tired-out muscles. With it you will be helped by the good portion of paste, potato or steam of bananas.
5. Approximately in two hours after the training it is desirable to drink sweet milkshake or to eat ice cream. Easily acquired carbohydrates will provide the organism with the glucose necessary for development of muscle tissue.
6. Shortly before withdrawal for sleeping eat something proteinaceous. It will delay process of the proteolysis in muscles during night rest. Low-fat cottage cheese with raisin will become the fine choice.
7. Have surely a rest after the trainings. Kind of you strained in the gym, muscles on time of loadings don't grow. Increase in number of muscle fibers happens when the organism has a rest and restores forces, say, makes toilet after the intense training. The loading was stronger, the more time is necessary for your body to increase new muscle fibers. If to train too often, the organism will decide that hard times came, so, it is time to enter the mode of economical consumption of material. On it growth of muscles will stop, and postponement for emergency of energetically useful lipids will begin.
8. Eat more often and smaller portions. Too rare meal slows down growth of muscle bulk. If to eat food in the uniform portions during the day, the liver will manage to process the arrived calories into kinetic energy that will provide growth of muscles.