The beautiful body with well exercised muscle attracts all eyes of people around, makes you attractive and self-assured and own forces. Quickly to build up muscle bulk, it is necessary to organize correctly the mode of loading and rest and to pick up the balanced diet.
Instruction
1. Gradually increase loading on occupations in the gym. Over time the body adapts, and trainings become ineffective. Therefore strengthen loading due to number of repetitions of exercises or increase in operating weight.
2. Do about 6-9 approaches of exercises for each group of muscles - it is optimum quantity of sets for growth of muscle bulk. On average each training has to take about 45 minutes. When scheduling the training consider that cardio-exercises, exercises on the cardiovascular system slow down growth of muscle bulk. Therefore they should be carried out after the main loadings and no more than 20 minutes.
3. Reconsider the diet. You have to eat densely each 3 hours. It is worth increasing amount of the consumed proteinaceous food. Proteins are necessary in order that after the trainings muscle tissue could be updated. Define the required daily norm of proteins for your organism. For this purpose 1 gram of the protein increase by your weight in pounds (in 1 pound 454 grams). Carry chicken, pork, eggs, cheese, nuts, seeds, seafood to the main sources of protein. The amount of the consumed fats has to be balanced too. Fats increase amount of anabolic hormones at men, so necessary for growth of muscle bulk. Consumption of anabolic steroids extremely isn't recommended.
4. Drink enough liquid. Every day you have to drink not less than 12 glasses of water for recovery of water balance.
5. Find enough time for rest and the dream. Fence off yourself whenever possible from stressful situations. After each training recover the breath and lie down. Then walk at quiet pace. Restoration of muscle tissue happens when your body is at rest, due to reduction of speed of the metabolism and inflow of blood to the relaxed muscles.