Advice 1: How to build muscles for a week

We all know that attractive figure is the key to success, both in relationships and at work, as an absolute indicator of the health and discipline of the person. To pump up the muscles for a week and it is not hard really, just take courage and go!
How to build muscles for a week
Instruction
1
To pump up the muscles for a week is not difficult as it seems at first glance. It is sufficient to follow a certain plan, which we will make next.Revise your schedule i.e. select the 2 hours of free time every day is the best time for training and development of the underlying muscles.
2
Next, decide on the food. I have to eat often and abundantly. This process has its own tricks. Eat, for example "carbs" will get the energy, protein mass, fat – reserve forces. All this will form the body of your diet for the entire week and beyond.
3
For Breakfast eat "carbs" - bread, potatoes, pasta, cereals, sweets. Natural carbohydrate is sugar. Honey, depending on the species, contains 70-80 % glucose and fructose.Lunch consists of "protein" - cheese, curd, meat of animals and chicken, fish , peas, beans, nuts. Dinner from the complex fats and protein cream, sour cream, curd special, Dutch cheese, pork meat, duck meat and geese, and sausages boiled and smoked sausages, sprats, chocolate, cakes, halva.
4
All the products contain a maximum of the desired substance.
Basic exercises for fast growth of muscles is very simple.
The result will be visible already on the second day of training, as combined with nutrition and loads of muscle mass increases rapidly.
5
Perform the following exercises every day. Plan 3-4 sets of 12-14 times.Lifting dumbbells.Hold two dumbbells 4-5 kg. Then sit on a horizontal bench, keep your back straight. And exhaling profusely and retracting oxygen, raise dumbbells to chest level. Slowly lower to the starting position. This kind of will help to shake the biceps, triceps, shoulders, and upper chest.
6
Pulling up.Jump onto the horizontal bar. Hold tightly with both hands, grip a little more than average, that is about 100 centimeters in length. Next pull so that the chin almost touched the bar or higher . Fix its position, then slowly lower down. This will allow you to rock back, biceps, neck and shoulders.
7
Bench press bar.The weight of the stamp should be in the "area" 20-3 kg to begin with, after 2-3 days increase it by 10-15 kg.
Lie on bench, grip the neck, lower it so that it almost touches your chest, lock and exhale lift up. It will help to quickly pump up chest, shoulders, neck and triceps.
Based on this plan, the muscles with a week is guaranteed. Good luck!
Useful advice
Start training around 17 00. As in the evening the body more adapted to stress.

Advice 2 : How gain muscle mass fast at home

A beautiful body has always attracted the attention of the opposite sex. And perhaps that's why TV and Internet are full of various ads on the theme "juice up a cool body, doing one hour a week." In pursuit of easy prey, people often no longer understand what price they will have to pay. Free cheese is only in a mousetrap. A beautiful body without any effort- only on the table of the surgeon.
How gain muscle mass fast at home
Instruction
1
Have athletes the Golden rule - only on a certain day they pump certain group of muscles. The rule is universal as to those working in the gym, and for those who started training at home.
2
If you need it in a short time to give the body shape, then you need to approach training in a holistic manner. First, it needs to be healthy sleep - at least seven hours a day. If there is a lack of sleep, the body will get tired and will start to Deplete itself. This will negatively affect the figure, since all physical exercise will strengthen the muscles but will not make them more visible, and certainly not increase them.
You need to pay attention to nutrition. There is a perception that you need to consume protein in large quantity. Zealous in this is not worth it. This will have a negative impact on the work of the digestive tract.
3
To achieve quick results is to do several times a day. The morning should do the workout. It will be sort of a warming up of muscles. Also, the workout will accelerate the blood circulation, which will lead to an early improvement in the functioning of the brain and drowsiness will be removed as a hand. At this time, you can perform a standard set of exercises on the overall development of the body. This is a classic push-UPS (preferably with fists or fingers, if they are quite strong), crunches (upper and lower), and the like.
4
During the day, begin to use. In the absence of exercise machines exercise imagination and begin to develop the body. Instead of the dumbbell it will come down plastic bottles filled with water. Increasing the number of ascents increases the load on the muscles. And don't underestimate the small weight of the projectile.
5
For the development of the legs will fit squats, jumping out of position semi-squat up, with the feet to his need to press. This will develop as the muscles of the legs, and will have a beneficial effect on the abdominal muscles.
6
Any object in the house can be adapted for active improvement of your body. Feel free to invent any new methods, techniques and equipment.
Note
Pitching , which has reached good results by training muscles at home, understand that it is necessary to go further and go into any gym, beat both of the loads of the house is not enough. How to build muscle at home?! At home of course you can gain muscle mass, but the effect will be weak, but unless of course yet there is no money ride home, collect the money and to the gym good Luck!
Useful advice
How to build muscle at home? Home is it possible to achieve some serious results? And real whether a complete workout at home? All of these questions I can definitely answer YES! Pump up at home really is possible! A few years ago (2010) I am very seriously interested in the question of muscle-building at home. I had such period in my life when going to the gym almost had no chance.

Advice 3 : How to build muscle in a short time

Advice 4 : How to build muscle their weight

Gym is too far. Rod does not fit into the interior of your apartment. The reasons are many, but that is no reason to abandon the sport. After all, when you always have the best machine – your body. Using only your body weight, you can create the perfect muscle.
Your own body is the best simulator, because it is always with you.
You will need
  • high horizontal bar, Swedish wall, horizontal bar low, chair, gymnastic bench.
Instruction
1
Pushups with emphasis feet on the wall (muscles of the shoulder girdle and triceps).
Stand face to the wall. Get down on all fours, hands about 30 cm from the wall. Take the position of the rack on the head: the heels touch the wall, arms bent at the elbows, the head rests on the floor. Extend hands to the head appeared above the floor, and the emphasis was entirely on the hands. Fix position for one second and return to starting position. Perform as many repetitions as you can.
2
The rise of the legs (the muscle press and hip flexors).
Grasp a high bar so that the feet almost touched the ground. Hands shoulder width apart. On the inhale pull your hips toward the belly to the shins was at chest height parallel to the ground. Exhaling, slowly return to starting position and repeat again. Perform 3 sets of 15 reps.
3
Pull-UPS (muscle back).
Grab the bar wide grip, feet slightly touch the ground. Engage the muscles of the arms and back from the beginning of the movement. Legs slightly bent at the knees. Pull up so your chin is above the bar, then slowly return to starting position. If you take up the crossbar reverse grip, the exercise is easier to perform, it will be developed further and biceps.
4
The yield strength (the muscles of the back, triceps, shoulders, hips).
Grab the bar, legs bent at the knees. Drawing hands, move the body over the crossbar and through the hands to maintain balance. Hold for 1-2 seconds and return to starting position. The case should not deviate neither backward nor forward.
5
Squats with a focus back into the wall (hip flexors, glutes).
Will prelolitas back to the wall so that the spaced shoulder-width apart the feet defended from it by about 60 cm. Slightly bend your knees and hold this position for 10 seconds. Keep your knee bent lower body lower and lower, and again with a 10-second fixation. Continue to descend until the number of positions reaches five, the latter case needs to be as close as possible to the floor. As well, sliding his back along the wall, climb up. Repeat. To increase the load – increase the delay time in each position.
6
Reverse push-UPS (chest triceps, Delta).
Place a chair at a distance of approximate one meter from the gymnastic benches. Press your straight arms in gymnastic bench back, feet on the edge of a chair. Keeping body upright, bend your arms until then, until your shoulders are parallel to the floor. Return to starting position.
7
Uneven push-UPS (chest muscles, the front part of the cortex).
Place your feet on bed and hands on the floor. And under the right arm should stand, for example, book. Straighten your body in one line with your feet. Lower the body by bending the elbows. Sharply push off from the floor so that the body, rising up, moved to the right. Land on the kickstand with your left hand. Press from the floor in regular mode. Alternate push-UPS – push from changing hands. Do at least 12 push UPS.
8
The pendulum (front and lateral part of the cortex)
Lie back on a gym bench. Grab hold of the edge at the head. United raise your legs up at a right angle to the body. Tilt the connected leg to the side to angle of 45 degrees. Gradually move the legs in the other direction. Do 8 repetitions on each side.
9
Lifting on socks (calf muscle).
Stand on a book or low stand on tiptoes, the heels hang down. Slightly bend your knees. Climb up as far as you can, hold on a second, return to starting position. Make at least 100 iterations.
10
Wiring on the towels(chest deltoid, the front part of the cortex).
Take the emphasis lying on a slippery floor. Under each hand place a towel. Maintaining the position of the hands and body unchanged, spread towels in hand, hold arms slightly bent. When your chest almost touches the floor, return to starting position. Do 12 reps.

Advice 5 : How to build muscles for a week

We all know that attractive figure is the key to success, both in relationships and at work, as an absolute indicator of the health and discipline of the person. To pump up the muscles for a week and it is not hard really, just take courage and go!
How to build muscles for a week
Instruction
1
To pump up the muscles for a week is not difficult as it seems at first glance. It is sufficient to follow a certain plan, which we will make next.Revise your schedule i.e. select the 2 hours of free time every day is the best time for training and development of the underlying muscles.
2
Next, decide on the food. I have to eat often and abundantly. This process has its own tricks. Eat, for example "carbs" will get the energy, protein mass, fat – reserve forces. All this will form the body of your diet for the entire week and beyond.
3
For Breakfast eat "carbs" - bread, potatoes, pasta, cereals, sweets. Natural carbohydrate is sugar. Honey, depending on the species, contains 70-80 % glucose and fructose.Lunch consists of "protein" - cheese, curd, meat of animals and chicken, fish , peas, beans, nuts. Dinner from the complex fats and protein cream, sour cream, curd special, Dutch cheese, pork meat, duck meat and geese, and sausages boiled and smoked sausages, sprats, chocolate, cakes, halva.
4
All the products contain a maximum of the desired substance.
Basic exercises for fast growth of muscles is very simple.
The result will be visible already on the second day of training, as combined with nutrition and loads of muscle mass increases rapidly.
5
Perform the following exercises every day. Plan 3-4 sets of 12-14 times.Lifting dumbbells.Hold two dumbbells 4-5 kg. Then sit on a horizontal bench, keep your back straight. And exhaling profusely and retracting oxygen, raise dumbbells to chest level. Slowly lower to the starting position. This kind of will help to shake the biceps, triceps, shoulders, and upper chest.
6
Pulling up.Jump onto the horizontal bar. Hold tightly with both hands, grip a little more than average, that is about 100 centimeters in length. Next pull so that the chin almost touched the bar or higher . Fix its position, then slowly lower down. This will allow you to rock back, biceps, neck and shoulders.
7
Bench press bar.The weight of the stamp should be in the "area" 20-3 kg to begin with, after 2-3 days increase it by 10-15 kg.
Lie on bench, grip the neck, lower it so that it almost touches your chest, lock and exhale lift up. It will help to quickly pump up chest, shoulders, neck and triceps.
Based on this plan, the muscles with a week is guaranteed. Good luck!
Useful advice
Start training around 17 00. As in the evening the body more adapted to stress.

Advice 6 : How to build muscle without iron

You don't have enough time to visit the gym, but there is a huge desire to exercise and keep fit? Does not matter, because you can pump up your muscles without iron, using your own weight as the weights.
How to build muscle without iron
Instruction
1
You will need a horizontal bar and parallel bars. Remember that there are a lot of exercises with a weight that will make you a true athlete. The basis of your training is the gradual increase of loads in the working approaches. Perform 5 sets of each exercise. Start with 5 reps in each set. The scheme of increasing the load is the following: once you can perform 5 sets of 5 reps (5 on 5), start to do 5 to 6, then 5 for 7, etc. Remember that the correct increase of training intensity is the key to long lasting and permanent progress.
2
Start your workout with push UPS on the bars. This exercise will work your chest muscles and triceps. Remember that you need to exhale when you bend hands in elbow joints, i.e. the rise. Inhale when lowered. After the assignment, go to the pull-UPS on the bar wide grip. This is one of the best exercises, working on the widest muscle of the back. When you perform pull-UPS involve more bicep and. Alternate pull-UPS behind your head and toward your chest. This will allow to use the different beams of the widest muscles.
3
After you complete these exercises go to work on foot. If your physical training allows, you'll put on your shoulder partner and do the squats. If you have just started to train, then perform a squat without the additional load. After performing squats, go to work on the press. First press bleed on the floor. To do this, fix the feet and bend your knees. Start the sit-UPS to the knees. Also you can load the muscles of the belly on the bar. To do this, run vis, and start to lift the knees bent to her chin. The same exercise can be done on the bars by focusing on his outstretched hands.

Advice 7 : How to quickly gain muscle mass at home

The desire to improve his physical form was experiencing a lot of people, but more often to practice, it never comes. Sometimes this dream disappears after the first days of training. To build muscle can be very hard, and it takes a lot. But if you decided to pursue my dream of begin to act.
How to quickly gain muscle mass at home
Instruction
1
Make a set of exercises that will train the needed muscle groups. That figure was beautiful and proportional, need to work on the whole body. Pumped biceps look ridiculous if their owner thin legs, sunken chest and hunched back. Do the exercises that will result in the form of legs, arms, chest, shoulders, buttocks, neck, abs and back.
2
Purchase additional equipment that will help you get the result faster. You can buy exercise ball, wall bars, dumbbells, bench. Of course without them also you can create a beautiful sports body, but if you aim for maximum effect, they cannot be avoided.
3
Train 3 times a week, do not overload your body, otherwise the result will appear slower. There are several basic exercises that you can take to quickly build muscle. Pull up on the bar. The first classes will be enough to do 3 sets of 10 times, then gradually increase the load.
4
Exercise from the floor, this exercise will lead to tone all the muscles of the shoulder girdle will give the load on the abdominals and back. The number of push UPS depends on your fitness. If you have not played sports, it is enough to do 100 push-UPS. If you are well prepared people, that number can increase to 200 or 300.
5
Download the press better than lying on a gym ball, then you will achieve maximum results. If you don't then lie on the floor, hook your feet under the bed, sofa or a battery and slowly lift the upper half of the body. Enough for beginners to do 50 exercises per workout.
6
Perform tilts to the side, make the bike prone, jump over the rope and walk regularly. All of these exercises just seem to be very simple, in fact they are great help in building muscle mass.
7
After months of training artificially increase your body weight. Only with the help of weights you build muscles in a short time. The easiest way is to hang on the back of the backpack, which would be weights (heavy books). Every month need to increase their weight, and then the result will not keep itself waiting long.
Useful advice
Don't limit yourself in food, otherwise you will not gain muscle mass.
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