There are three important aspects to building muscle. The first aspect is nutrition, which should contain a lot of protein foods. The second is correct training. And the third aspect is getting enough sleep, because muscles grow exactly while you are resting, and not at all in the process of grueling workouts. If you do not pay attention to at least one of these three important points, then the effect will be minimal.
It is necessary
- - protein food;
- - full sleep;
- - the right workout.
Instructions
Step 1
Exercise is necessary, but there are so many different exercises, and it is important to choose the right one for yourself. Quite a lot of exercises help to work out muscle relief, help in rehabilitation after injuries, but practically do not lead to mass gain. It is the basic exercises that increase the muscle mass best of all. For example, these are squats, bench press and others.
Step 2
Pick a working weight and number of repetitions. It is considered optimal to perform a small number of approaches - no more than 10, but the working weight should be such that these 10 repetitions you will do, really "giving all the best". The principle here is simple: the number of exercises performed is regulated by weight, that is, if you become stronger, increase the working weight, not the number of repetitions, in order to continue to do the same.
Step 3
Protein nutrition is the basis for muscle growth. Some argue that if you eat well, and even make a mistake somewhere when choosing a workout, then progress will still be there. Conversely, if you do not eat enough protein foods, muscle mass will not grow.
Step 4
Do not exercise more than 3 times a week. Spend more time sleeping than usual. Muscle grows only during rest. If you overwork your body and do not allow it to rest, there will be no progress.
Step 5
Train your entire body evenly. Even if you think you need to work the muscles, for example, the upper body, then still pay attention to the rest, too. It is very important to do exercises for your legs and back, at least to a minimum.
