We play sports for different purposes. Someone goes to the gym in order to lose weight, someone in order to provide the necessary cardio load, and someone professionally works on their body. Depending on this, we choose a training method. In order to gain muscle mass in a short time, you need a special approach to the method of exercise and nutrition.
It is necessary
subscription to the gym
Instructions
Step 1
First of all, organize your training schedule. Each day you should be devoted to exercises for one muscle group, maximum two, and the second should be involved in the first part of the workout. The following ligaments make sense: chest-triceps, back-shoulders, and legs-abs. Train your biceps and forearms on a separate day.
Step 2
Follow the minimum sets, achieving complete muscle failure in the last set. Calculate your weight in increments, the number of repetitions should fall. A pyramid of the following number of repetitions is considered ideal: twelve-ten-eight-eight-six-six-four, where numbers are the number of repetitions, the weight goes from minimum to maximum.
Step 3
Eat as densely as possible, leaning heavily on protein and carbohydrates. Use special protein shakes that will provide you with mass growth due to the high concentration of building protein. The use of stimulants such as guarana and caffeine is allowed if you have no contraindications, but it is better to do without them.
