The first challenge that a beginner in bodybuilding faces is gaining good muscle mass to turn it into relief. There are a lot of difficulties in the implementation of this task, since not everyone knows how to do it correctly.
It is necessary
- - gym;
- - the form;
- - barbell;
- - dumbbells;
- - bench;
- - high-calorie diet.
Instructions
Step 1
Go to the gym 2-3 times a week. You can only gain large muscles with the help of a barbell and dumbbells. Although many still believe that a horizontal bar with uneven bars is also suitable for this purpose. Your muscles need to be overloaded from the gym. Only then will the process of muscle growth start. Do chest exercises for this purpose? (bench press), legs (barbell squat) and back (deadlift). That is, every training session should have at least one basic exercise. The number of approaches is at least 5, and the repetitions are from 8 to 12.
Step 2
Supplement your training schedule with isolated muscle group exercises. It is also very important to load the rest of the smaller muscle groups, such as triceps, biceps, abs, deltoids, etc. Follow the principle - each workout do 1 basic and 2-3 isolated exercises. For example, on Monday, do your bench press, abs, and biceps. The number of sets and reps is the same as in the basic ones.
Step 3
Eat at least 5-6 times a day every 3 hours. The daily diet is an even more important aspect of rapid weight gain than training. Eat only high quality foods that are high in protein, fat, and carbohydrates. These include: cottage cheese, sour cream, eggs, fish, lamb, beef, squid, bananas, etc. Eat more carbs before exercise and more protein after and at night. Also drink about 1.5 liters of clean water a day. This will help the absorption of food faster.
Step 4
Rest after each class in the gym. Without a deep 8-hour sleep, it is impossible to hope for muscle gain. It is also very important to rest during the day to recuperate faster. Human physiology is such that muscles grow precisely during rest. Therefore, never forget this crucial aspect of the training process.
