The rate of muscle growth is influenced by a large number of factors, including age, body shape, nutrition, amount of rest and psychological state. With a properly designed training program and a balanced diet, you can increase the rate of muscle growth.
Instructions
Step 1
The younger the body, the faster the muscles grow. The maximum growth rate of muscle mass can be achieved at the age of 13-20, when the body develops most rapidly.
Step 2
An important role is played here by the nutrition of the athlete, because the body absorbs building material for muscles only through food, which should be rich in proteins and calories. Meals should be divided 4-5 times a day and eaten in small portions. With a balanced diet, you can achieve maximum results in growth rate.
Step 3
During the first 6 months of training, muscles go through a period of adaptation to increased loads. At this moment, the fastest increase in mass occurs. In the first year, you can achieve an increase of 2-3 kilograms of "pure" muscle weight. In the future, the rate of development decreases significantly, and training begins to require more effort and time.
Step 4
In the first 3 years, an athlete can gain about 20% of muscle mass compared to the original weight, i.e. with a height of 180 cm and a weight of 80 kg in 3 years, you can "grow" by 10-15 kg. At the same time, the volume of the pectoral muscles can increase by 10-15 cm, and the biceps by approximately 3-5 cm. After five years of training, the weight increases to 30%, excluding adipose tissue.
Step 5
It is worth remembering that muscles grow best during the rest period. You should not carry out exhausting workouts, after which you will only feel tired. Load and rest should be alternated. Between workouts, it is necessary that the break is about 1-3 days, depending on how you feel. The minimum amount of sleep during exercise is 7-8 hours.
