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.
The key to fast muscle growth – permanent increase to additional weights (cargo, pancakes) to the weights that you do. Try to do this every week. Then the progress will not keep itself waiting.
Always warm up well before each workout. Do not forget also about stretching the limbs after the training. This will help to restore muscles and prevent injury.