People begin to play sports and especially bodybuilding to strengthen the muscles and to achieve the ideal athletic physical build. Unfortunately, now the majority of techniques on the set of muscle bulk provide not only intensive physical trainings, good rest and food, but also the use of different nutritional supplements. However it is quite possible to build up muscle bulk, without resorting to any "chemistry".
Instruction
1. The trainings directed to the set of weight have to be intensive and not really long. During the period between them your organism needs high-quality restoration. When you work in gym, keep in mind that total time of the training shouldn't exceed 40-60 minutes, depending on whether you are engaged every day or every other day.
2. The best exercises which to you will allow to gain normally weight without chemistry are exercises with the post and dumbbells – squats, bench presses, standing, stanovy draft and so forth. They put big groups of muscles in action. Precisely to decide on types of exercises, try to consult with experts. It is even better if you have the personal coach who will watch correctness of your actions, especially, if you are the beginning bodybuilder.
3. Remember that muscles need to give the chance to have a rest therefore don't try to strain in the gym every day. Besides, that process of set of muscle bulk went constantly and smoothly, in one and a half months (or three weeks in case you train often) change the set of exercises.
4. The excellent means recovering muscles after loadings are hydrotherapeutic procedures, including the sauna, the bath and the swimming pool. Swimming in cool water after the training is especially useful.
5. For good recovery of muscles try to sleep normally. Besides, you remember that the full-fledged growth of muscle bulk is impossible in the conditions of the stress. Therefore auto-training and meditation to you as to the beginning body builder, won't prevent.
6. The most important condition of set of weight is the healthy good nutrition according to the optimum scheme: up to 30% of proteins, up to 55-60% of carbohydrates and 10-15% of fats. As for caloric content, you should consume daily 500-1000 calories more, than to the ordinary person. But increase in their quantity has to be gradual.
7. Try to enter separate food: proteinaceous food needs to be eaten separately that it was normally acquired by the organism. Besides, improvement of comprehensibility of proteins and increase in mass of muscles are promoted by accurately observed diet. Try to eat often, up to 7-8 times a day, and at the same time.
8. In each food group you need the most high-calorie food. If there is the opportunity, replace milk with cocktails, apple juice grape, black bread bun, avocado cucumbers, fast grades of fish fat, etc.
9. In the mornings, in the first hour after awakening, have surely densely breakfast even if you don't feel hungry. For the night is it is impossible very much, but hungry you don't go to bed, otherwise yours will "be burned" hardly beefy muscles.
10. For one or one and a half hours prior to the training eat, but so that as a part of the dish there were complex carbohydrates which are acquired slowly. They will give to your muscles necessary energy. After the training too surely eat something, but this time you need plain carbohydrates which are acquired quickly.
11. Increase day norm of the drunk liquid. Give preference to clear (not mineral) water, milk and juice, especially grape and cranberry.
12. If you want to pump up quickly muscles, products with the content of calcium, D3 vitamins (for you for bones), And, With, E are necessary (for ligaments and joints). And it is even better to get for this purpose for this purpose the good vitamin and mineral complex.