That quickly and effectively to pump up muscle bulk without the use of various medicines stimulating their growth, it is necessary to acquire the number of simple, but effective rules. It is worth remembering that the healthy nutrition and intensity of loading remain the main recommendations.
Instruction
1. For growth of muscles gradually increase intensity of loading with each training. It is possible to make it in various ways: increasing the weight of burdening of sports equipment, adding the number of repetitions of performance of exercises, having reduced the speed of movements.
2. Try to perform exercises continuously, without fixing situation in the final point. For example, at squats you sit down and get up, without making pauses, you won't reach refusal yet.
3. Also experiment performance of exercises with throw-out of weight of sports equipment. For this purpose at first do the necessary number of repetitions. After that reduce the weight of loading and execute as much again. At 2-3 training you feel visible result.
4. Don't forget to eat properly. More than 70% of positive result depend on the diet. To stimulate muscle bulk to growth, construction material – protein is necessary. For this purpose attentively study products with the maximum maintenance of this component. For the intensive rating of muscles the experts recommend to use 3-6 grams of protein on 1 kg of body weight a day.
5. As not less important factor at the rating of muscle bulk serves restoration. That trainings did well, follow several simple rules.
6. First, build the individual set of exercises with the maximum load on muscles.
7. Secondly, train with the break in 1-2 days as the body needs time for restoration.
8. Thirdly, don't forget to have a rest both physically, and emotionally. Your dream has to take not less than 8-10 hours a day.
9. Fourthly, don't forget correctly and it is balanced to eat. Exclude the fried, hot, fat and sweet dishes from the diet. Food with the high content of protein is necessary for you.
10. If these recommendations don't bring desirable result, consult with the expert. The skilled coach, having studied structure and possibilities of your body, will pick up the individual set of exercises.