Workout to weight gain, needs to be intense and not very long. In between, your body needs quality recovery. When you work in the gym, keep in mind that the total training time should not exceed 40-60 minutes, depending on if you do every day or every other day.
The best exercises that will allow you normally to gain weight without chemicals, exercises with barbells and dumbbells – squats, bench presses standing, deadlifts etc. They trigger large muscle groups. To accurately determine the types of exercises, try to consult with experts. Even better, if you will have a personal coach who will monitor the correctness of your actions, especially if you are a beginner bodybuilder.
Remember that the muscles should be allowed to rest, so don't try to exert yourself in the gym every day. In addition to the process of recruitment of muscle mass was constantly and gradually, in half a month (or three weeks if you exercise often) change the set of exercises.
Excellent, replenishing muscles post-exertion, are water treatments, including sauna, steam bath and swimming pool. Especially useful for swimming in the cool water after a workout.
For good recovery of muscle try to sleep. Also, remember that a full-fledged muscle growth is impossible in conditions of stress. Therefore, auditory training and meditation you, as a beginner bodybuilder, not hurt.
The most important condition for mass is the right nutrition for optimal scheme: up to 30% protein, 55-60% carbohydrates and 10-15% fat. As for the calories, you will have to consume daily 500-1000 more calories than an ordinary person. But the number increase should be gradual.
Try to introduce a separate food: protein foods must be taken separately so it is normally utilized by the body. In addition, to improve the digestibility of proteins and increase muscle mass contributes to adhere to the diet. Try to eat often, up to 7-8 times a day, and at the same time.
Within each food group you need the most nutritious food. If possible, replace the milk cocktails, Apple juice, grape, brown bread muffin, cucumbers, avocado, lean fish, fatty etc.
In the morning, in the first hour after waking up, be sure to tightly Breakfast, even if you don't feel hunger. At night there are too many impossible, but to sleep hungry do not go, otherwise "burned" will be your hard bulging muscles.
For an hour and a half before your workout eat, but so that in the composition of the dishes were complex carbohydrates that are digested slowly. They will give your muscles the necessary energy. After a workout, too, will have something to eat, but this time you need simple carbs that are absorbed quickly.
Increase daily amount of fluid intake. Give preference to pure (not mineral) water, milk and juices, especially grape and cranberry.
If you want to quickly build muscle, you need foods with calcium, vitamin D3 (for bone), A, C, E (for ligaments and joints). And even better to buy a good vitamin-mineral complex.
Advice 2: How to build muscle quickly without chemicals
To pump up muscles desires many novice athletes. I especially want to do this without illegal drugs and in a short time. But there is a special program that will allow anyone to achieve the desired result in pumping of muscles.
You will need
- - natural products;
- - sports nutrition.
Please consult with your doctor. Find out if you can make a large burden on the torso and internal organs. Remember that quick weight risk of injury or overload the digestive organs. Make sure in advance. In the first place should be health and then result in the sport. If there are no contraindications, proceed to the next step.
Make a new schedule and routine. Forget about the night festivities or sleep till noon. For the next six months to a year to subordinate his life to the quest to gain the weight. Develop a strict schedule of sleep, work and rest. Do not ignore it even for a minute. Sleep at least 8 hours, exercise and rest for about the same amount.
Discard the heavy load during the day. It is impossible to build muscle without steroids, if you're overloaded mentally or physically. Don't forget that you need to recover after a workout and day. Go to lighter work or simply treat educational issues. Without this you not be able to achieve results.
Visit the gym 3 times a week. The most optimal variant – to do with the weights three times a 7 days. Pump up only on the beam and uneven bars will not work. For this purpose appropriate only barbell and dumbbells! Considering only the back, legs and chest, doing no more than 3-4 exercises per training session. It should last no more than 60 minutes.
Eat as often as possible. Stock up on natural products for the whole day and consume them in large quantities 5-6 times. Eat every 3-3. 5 hours. During this time the food has time to digest and to supply muscle nutrients. In this mode you will create the anabolic effect which will push the muscles to increase.
Add to your diet quality sports nutrition. It is impossible to quickly gain weight in the gym, not eating protein and weight gainers. You don't do it with conventional products because they do not have in abundance, everything the body needs for growth. Gain protein and weight gainer one of the popular Western producers and eat them during the day, before and after a workout, stirring in the milk. The result will not keep itself waiting long, and you will gain muscle mass without chemicals!
People often ask whether, and how, to pump the body quickly and how to pump up the body for a month at home. Also there are exercises for individual muscle groups that will help You to pump up the relief body. To inflate the abdominal muscles and back muscles following exercise. To pump up the back, you can lie on your stomach, putting your feet under a couch or other support, and slowly bend, lifting and lowering upper body.
About increasing muscle mass think many, but for aspiring bodybuilders the question "how to build muscle" is the main, because their goal is a beautiful body. To build muscle quickly is almost impossible, it is a long process that requires strength, determination and great desire to achieve results. In addition, many beginners make the mistake of wanting to just pump up the muscles of the arms or pectoral muscles, not realizing that one should influence all muscles.