People start playing sports and especially bodybuilding to strengthen their muscles and achieve the ideal athletic physique. Unfortunately, at present, most methods for gaining muscle mass involve not only intense physical training, good rest and nutrition, but also the use of various nutritional supplements. However, it is quite possible to build muscle mass without resorting to any "chemistry".
Instructions
Step 1
Weight gain training should be intense and not very long. In the period between them, your body needs high-quality recovery. When you work out in the gym, keep in mind that the total workout time should not exceed 40-60 minutes, depending on whether you exercise every day or every other day.
Step 2
The best exercises that will allow you to gain weight normally without chemistry are exercises with a barbell and dumbbells - squats, bench presses, standing, deadlift, etc. They activate large muscle groups. Try to consult with experts to accurately determine the types of exercises. It's even better if you have a personal trainer who will oversee the correctness of your actions, especially if you are a novice bodybuilder.
Step 3
Remember to give your muscles a chance to rest, so don't try to strain in the gym every day. In addition, in order for the process of gaining muscle mass to go constantly and smoothly, after a month and a half (or three weeks if you train often), change the set of exercises.
Step 4
An excellent remedy for restoring muscles after exertion is water procedures, including a sauna, a steam bath and a swimming pool. Swimming in cool water after exercise is especially beneficial.
Step 5
Try to sleep well for good muscle recovery. Also, remember that full muscle growth is not possible under stress. Therefore, auto-training and meditation will not interfere with you, as a novice bodybuilder.
Step 6
The most important condition for gaining weight is proper nutrition according to the optimal scheme: up to 30% proteins, up to 55-60% carbohydrates and 10-15% fats. As for the calorie content, you will have to consume 500-1000 more calories daily than the average person. But the increase in their number should be gradual.
Step 7
Try to introduce separate meals: protein food must be taken separately so that it is normally absorbed by the body. In addition, a well-adhered diet helps to improve the absorption of proteins and increase muscle mass. Try to eat often, up to 7-8 times a day, and at the same time.
Step 8
In each food group, you need the highest calorie foods. If possible, replace milk with cocktails, apple juice with grape juice, brown bread with a bun, avocado cucumbers, lean fish with fatty ones, etc.
Step 9
In the morning, in the first hour after waking up, be sure to have a hearty breakfast, even if you do not feel hungry. You can't eat too much at night, but don't go to bed hungry, otherwise your hard-pumped muscles will be "burned".
Step 10
Eat an hour or an hour and a half before training, but so that the meal contains complex carbohydrates that are absorbed slowly. They will give your muscles the energy they need. Be sure to eat something after your workout too, but this time you need simple carbs that are absorbed quickly.
Step 11
Increase your daily fluid intake. Give preference to pure (non-mineral) water, milk and juices, especially grape and cranberry.
Step 12
If you want to build muscle quickly, you need foods that contain calcium, vitamins D3 (for bones), A, C, E (for ligaments and joints). Better yet, for this to purchase a good vitamin and mineral complex for this.
