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.
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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.
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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.
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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.
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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.
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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

The easiest way to pump up muscles in a short time - this time to become a bodybuilder "body Builder". Follow some simple rules and principles you will soon be able to achieve excellent results. The most important thing - muscles arecreated quickly, will stay with you for a long time! Remember - a healthy body is achieved only by the integrated approach.
How to build muscle in a short time
Instruction
In order to build muscle in a short time, you need to understand the process of formation of muscle mass. Muscle stretched in training, some time in the "excited" state. If you "feed" her protein and give your body a rest, it will begin to grow. Thus, the formula for success: workouts, nutrition and rest. Go through all the points.
How to build muscle in a short time
When training, you need to consider the fact that muscles must be trained at a time, paying the main attention to the main groups. Alternately doing exercises the following muscle groups: chest, deltas, quads, biceps and triceps. Basic exercises: bench press, deadlift and squat with a barbell. It is best to use three workouts a week.
How to build muscle in a short time
Nutrition is the key to success. Without it, muscles simply won't grow. Proper diet is eating small portions 5-6 times a day. In the first half of the day we need to focus on carbohydrate food - bread, cereals, fruit. Second - in protein: dairy products, beef and egg. The amount of protein per day should be 2-3 grams per kilogram of weight.
How to build muscle in a short time
The recovery - such as a mandatory component, and training, coupled with a sports diet. The key to a successful rest - 9 hours of sleep a night. It is important that during sleep you are not distracted by music and other external factors.
How to build muscle in a short time
The use of amino acids contributes to a significant acceleration of the absorption of protein. You know, the more protein the body absorbs, the faster the process of the formation of muscle tissue. To buy the necessary amino acids you can in specialized pharmacies. Be sure to consult about their purchase and use with a trainer in the gym and doctor.
How to build muscle in a short time
Please note:
The body during exercise loses a lot of water. Try to drink at least 2.5 liters of fluid a day.

Useful tips:
The vitamins will speed up the recovery process, during which the muscles grow.
How to build muscle in a short time

Advice 4 : 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.
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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.
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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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