The biggest mistake made in building muscles try to make the muscles, build muscle and muscle etc out., Is to try to imitate professional bodybuilders. Most of them are genetically gifted, have many years of training with weights and did not start the overnight. Doing their routines will not do you build muscle fast for you.
The average person like many of us who are not professional bodybuilders need a different approach to build muscles. One that builds muscle fast and prevents physical and mental training on the exercise too much, too soon. Here in this article I show you how to build muscle: This is the guide to building muscle.
1. Make you stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight over time continuously.
Weightlifting. Start with an empty bar then learn the proper technique. Add more weight each workout to keep pushing your body and strengthen it further.
Exercises with your own body. Lizards, Chin, Abs, etc.. Add weight when they become easy.
2. Use free weights over machines. You can lift heavier weights using rods. More weight is more stress on your muscles, therefore, more muscle will do. Dumbbells are ideal for the financial assistance, bone and muscle-toning, but not ideal for the core muscles. Stay away from the machines.
Efficient. Free weights force you to control and balance your body weight, as opposed to the machines. This builds more muscle than machines, to balance the weight by yourself without machines.
Are functional. The fortress is built on machines does not transfer to free weights or real life. No machine balances your weight and free weights.
3. Do compound exercises. Do not try to imitate professional bodybuilders. They do many isolation exercises for each muscle. This can only be done once you have power and muscle mass base, but not before. But if you're starting to build muscle, exercises that affect multiple muscles simultaneously are best because they work several body parts.
Dominica, Dominica and rowing bar inverted
Bench Press, Press Up, Dunk
Squats and deadlifts
4. Train your legs. Squats work your whole body, are the most important exercise in weight training, even if it costs you to believe. You'll look totally different once you can squat 1.5x your body weight.
All your muscles tense when doing squats and deadlifts. Work your body like one part everything and let you lift heavy amounts of weight. Do not waste your time with bicep curls. When you can squat and deadlift more weight, then you have bigger arms.
5. Doing full body workouts. Do not compare yourself to professional bodybuilders. For the third time I tell you to grab the wave. Body part splits with isolation exercises which is good to do once you've built a base body and have more muscle. That is once you can squat 1.5x your body weight.
6. Recovery. The training of professional bodybuilders is 5-6 times a week. But they did not start that way. Training added little by little, as it grew stronger and bigger. Your overtrain if you try to do the routines they practice. As a beginner you need more recovery.
Rest. Muscles grow when you rest, not when you train. Start with 3 full body workouts per week and focus on intensity, not time spent in the gym. Example. 45/min intensely trained 3 times per week.
Sleep. Growth hormone is released when you sleep and muscle building permits. Try to sleep 8 hours. You can take a nap after your workout if your lifestyle allows, bone if you have time.
Drink water. Avoid dehydration, drink lots of water helps muscle recovery. Drink 2 cups of water with each meal and during your workout.
Eat. Your training is useless if you eat lots of whole foods in large quantities. So eat like an animal.
7. Eat whole foods. So you've trained your muscles grow faster. Also your vitamin and mineral content helps recovery.
Proteins. Meat, poultry, fish, milk, eggs, ...
Carbohydrates. Brown rice, oatmeal, pasta, ...
Vegetables. Spinach, broccoli, tomatoes, salad, carrots, ...
Fruits. Banana, orange, apple, pineapple, ...
Fats. Olive oil, fish oil, butter, nuts, seeds, ...
8. Eat more. You progenex lawsuit need food for energy and muscle growth and recovery. More frequent meals also increase your metabolism good, helping fat loss.
Eat breakfast. Get calories when you wake up early. Do it as creating the habit of breakfast forever.
Eating after exercise. Gets the proteins and carbohydrates after your workout to help muscle recovery and replenish energy reserves.
Eat every 3 hours. Eating 6 times a day helps your muscles to have a steady intake of protein, accelerates muscle repair and recovery, and increases your metabolism.
9. Weight gain. To have a muscular look you have to gain weight in muscle. No matter how much training you do, but you gain weight, you never really muscular. This is the most important.
Eat foods rich in calories. Rough rice, pasta, oatmeal, olive oil, dried fruit, etc.
Drink plenty of whole milk. If you do not mind getting a little fat, whole milk drink about 4 liters per day above what would normally take will help you win a 12 kilos in 1 month and if you combine it with the 3 weekly training sessions, won a lot of muscle .
10. Get proteins. Protein has the highest thermic effect. You need 1.5 grams protein per kilo of body weight per day to build and maintain muscle mass. That's 90 grams of protein a day, if you weigh 60kgs.
Red Meat. All ground, steaks, deer, buffalo, ...
Poultry. Chicken breast, whole chicken, turkey, duck, ...
Fish. Tuna, salmon, sardines, mackerel, ...
Eggs. Eat the yolk, is full of vitamins.
Dairy. Milk, cheese, queso fresco cheese, yogurt, buttermilk, ...
Be persistent to get stronger, keep track of your progress and persist progenex lawsuit until you create the muscles you want. Guaranteed you'll see the biggest change in the physical after following this method for 2 months.
