You will need
  • Dumbbells, kettlebells, barbell
Use progressive load. Ie its gradual increase, due to the repetition exercises or by increasing the strength of the application (or weight lifted weights). The body will gradually adapt, the muscle growth will be noticeable.
Do 8 to 12 repetitions for each exercise. A smaller number of repetitions will only increase muscle strength but will not increase their volume. A large number of repetitions, more than 20, means that your chosen weight is insufficient and requires an increase. It needs to be such that you could raise it no more than 12 times.
Perform 6 to 9 approaches for each group of muscles. Optimal run time, such number of sets - 45 minutes.
During exercise you lose a huge amount of calories. So eat as much as possible every 3 hours. Muscle needs protein, which is protein food. Calculate the correct amount of protein according to the formula: weight in kg multiplied by 2,205. It will be your body weight in pounds and the necessary amount of protein in grams. I.e. with a weight of 80 kg to increase muscle mass will need 176,4 g of protein per day.
Eat foods rich in protein. This meat is chicken and pork (up to 20 g of protein per 100 g of product), eggs (6 g protein), cheese (25 g), seafood, milk (27 g protein per 1 liter), nuts and seeds. Include in the diet foods rich in fats. They are necessary for the synthesis of anabolic hormones govern the formation of muscle mass. Use avocados, vegetable oils and fatty fish.
Be sure to include in the diet foods that contain complex carbohydrates. Is grain bread and bran, oatmeal, potatoes, broccoli and spinach. They will provide the body with energy necessary for a good endurance exercise. Also, consume at least 300 grams of raw plant foods - fruits and vegetables. They help improve digestion and good absorption of building material for the formation of muscle mass.
Exercise daily for at least 4 hours before bedtime. Night stay will be full, at least 8 hours. It was at this time there is an active formation of muscle fibers. And be sure to drink at least 2 litres of pure water daily. This number is necessary for the normal process of metabolism and assimilation of proteins, fats and carbohydrates.