Everyone knows that an attractive figure is the key to success, both in relationships and at work, as it is an absolute indicator of a person's health and discipline. Build muscle in a week is not difficult and quite realistic, just be brave and go!
Instructions
Step 1
Building muscle in a week is not difficult, as it seems at first glance. It is enough to follow a certain plan, which we will draw up further. Revise your schedule, that is, set aside 2 hours of free time for yourself every day, this is the most optimal time for training and developing basic muscles.
Step 2
Next, decide on the nutrition. You will have to eat often and abundantly. This process has its own tricks. Eat, for example, "carbohydrates" get energy, proteins - mass, fats - a reserve of strength. All this will make up a complex of your diet for the whole week and beyond.
Step 3
Eat "carbohydrates" for breakfast - bread, potatoes, pasta, cereals, sweets. Sugar is a natural carbohydrate. Honey, depending on the type, contains 70-80% glucose and fructose. Lunch consists of "proteins" - cheese, low-fat cottage cheese, meat of animals and chickens, fish, peas, beans, nuts. Dinner from a complex of fats and proteins - cream, sour cream, special curd mass, Dutch cheese, pork meat, duck and geese meat, as well as boiled and semi-smoked sausages, milk sausages, sprats, chocolate, cakes, halva.
Step 4
All presented products contain the maximum of the substance you need.
Basic exercises for fast muscle growth are very simple.
The result will be visible already on the second day of training, since in combination with intensive nutrition and exercise, muscle mass grows rapidly.
Step 5
Do the following exercises every day. Plan 3-4 sets of 12-14 reps. Lifting dumbbells. Take two dumbbells of 4-5 kg. Next, sit on a horizontal bench, keep your back straight. And exhaling abundantly and drawing in oxygen, raise the dumbbells to chest level. Lower gently to the starting position. This look will help swing your biceps, triceps, shoulders, and upper chest.
Step 6
Pull-ups: Jump onto the horizontal bar. Hold firmly with both hands, grip slightly above average, that is, about 100 centimeters in length. Then pull yourself up so that your chin touches the horizontal bar slightly or is higher. Fix your position, then slowly lower yourself down. This will swing your back, biceps, neck, and shoulders.
Step 7
Press the bar. The weight of the bar should be in the "area" of 20-3 kg to begin with, after 2-3 days increase it by another 10-15 kg.
Lie on a bench, grab the bar, lower it so that it just touches your chest, fix it and, with an exhalation, lift it up. This will help you quickly build your chest, shoulders, neck, and triceps.
Thanks to this plan, you are guaranteed muscle in a week. Good luck!
