Many novice athletes want to build muscle. 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 muscle pumping.
It is necessary
- - organic products;
- - sports nutrition.
Instructions
Step 1
Consult your doctor. Find out if you can make heavy loads on your torso and internal organs. Remember that fast weight gain carries the risk of injury or overloading the digestive system. Take care of this in advance. Health should come first, and only then the result in sports. If there are no contraindications, proceed to the next step.
Step 2
Create a new schedule and daily routine. Forget going out at night or sleeping before lunch. For the next six months or a year, subordinate your life to the desire to gain mass in the hall. Have a stricter sleep, work, and rest schedule. Do not step back from him for a minute. Sleep for at least 8 hours, work and rest for about the same.
Step 3
Avoid heavy loads during the day. It is impossible to build muscle without steroids if you are overwhelmed mentally or physically. Do not forget that you need to recover from workouts and during the day. Move to an easier job or take a simpler approach to study questions. Without this, it will not be possible to achieve results.
Step 4
Go to the gym 3 times a week. The most optimal option is to exercise with weights three times in 7 days. It will not work to pump up only on the crossbar and uneven bars. For such a purpose, only a barbell and dumbbells are appropriate! Work only your back, legs and chest, doing no more than 3-4 exercises in one workout. It should last no more than 60 minutes.
Step 5
Eat as often as possible. Stock up on natural foods for the whole day and consume them in large quantities 5-6 times. Eat every 3-3.5 hours. During this time, food has time to be digested and supply nutrients to the muscles. This will create an anabolic effect that will push the muscles to grow.
Step 6
Add quality sports nutrition to your diet. It is impossible to quickly gain pounds in the gym without consuming proteins and gainers. You won't do this with regular foods, as they lack everything the body needs to grow. Purchase a protein and gainer from one of the popular Western manufacturers and consume them throughout the day, before and after training, stirring with milk. The result will not be long in coming, and you will gain muscle mass without chemistry!
