Steroids are an analogue of testosterone, the main male hormone responsible for gender and potency. Regular use of steroids leads to the fact that the body stops producing its own testosterone, and over time this leads to a violation of many functions. How to ensure good muscle growth without using steroids?
It is necessary
- - a program based on basic exercises;
- - intense training;
- - high protein diet;
- - the correct training regimen;
- - strict daily regimen;
- - a partner for training in the hall.
Instructions
Step 1
Provide a nutritional base for your muscles. They cannot grow out of nowhere; an intensely exercising athlete should get about two grams of protein daily for every kilogram of weight. And it should be an easily digestible protein: chicken breast, cottage cheese, fish, nuts, boiled eggs.
Step 2
Do work aimed directly at a large muscle group. Do the basic exercises: bench press, standing press, squat and deadlift. These exercises are called basic exercises because they allow you to work out the maximum number of muscle fibers in a short time. The ideal exercise that uses the most muscle is the chest lift plus the jerk or jerk.
Step 3
Work with free weights. This means that you only have to work with a barbell; no stands, blocks and levers.
Step 4
Rest your muscles. No workouts every day. Muscles need to regenerate. This may take 48 hours or more. This means that if you are working with a lot of weight, even one day of rest between workouts will not be enough for the full recovery of muscle fibers.
Step 5
Train together. For the mandatory growth of muscles, it is necessary to work in the gym until exhaustion. After completing all the exercises, you should not have the strength to even lift a small dumbbell. That is why it is so necessary a partner who will hedge and remove the barbell from your chest when you run out of strength.
Step 6
Drink plenty of water. A vigorously exercising athlete loses a lot of fluid through sweat. At the same time, many different microelements are excreted from the body - the sweat is not in vain salty. This can lead to a violation of the acid-base balance of the whole body, disruption of the joints and, of course, to a reduction in muscle growth. The norm during intense training is 3-4 liters of drinking water per day.
Step 7
Muscles are not the only ones to rest. The whole organism should rest. This means that eight hours of sleep should become a must for you. And you need to fall asleep before midnight. It is not for nothing that athletes are punished so seriously for violations of the sports regime. Internet night vigils and strong musculature are not compatible.
