You will need
  • - gym;
  • sports form;
  • - enhanced diet.
Join a gym. The only way you can get an exaggerated load of training with weights. That is high intensity training for 45-60 minutes will help you to gain muscle mass promptly. To do better only three times a week – Monday, Wednesday and Friday. Each of your training should not consist of more than 2-4 exercises.
Exercise for thigh and lower leg in the first training day. The first of these – a squat with a barbell. After you complete 5 sets of 10 times, take a breath and walk down the hall. The second exercise is the donkey raises with a barbell on the shoulders. Run 15 risers and three sets. And finally, do lunges with a barbell at the rate of 4 sets of 12-15 times.
Study of the pectoral muscle in the second day of class. The best exercises for this problem: the bench press, the layout of dumbbells lying and a press of a bar standing up. Performing on the basis of 5 sets of 10-12 times each, you will be able to quickly develop all thoracic departments.
Pay great attention to the muscles of the back, because with legs they make up 2/3 of all muscle fibers. For this task it is advisable to perform the deadlift, pull on the bar and pull yourself on a special simulator. Perform these three exercises based on the same principle: 4-5 sets of 10 times each.
Make amplified balanced diet. You need to eat about 5-6 times a day every three hours. This will help to ensure a constant flow of all the important trace elements for the growth of muscles. In your regular diet should include foods like chicken, buckwheat, oatmeal, eggs, fish, cheese, bananas. Prepare food a day in advance and spread it around in equal portions.