A beautiful, harmoniously developed body is the dream of many people. This is most significant for athletes. But for a person whose life is not related to sports, it is equally important to keep the body in good physical shape. But is it possible to accelerate the growth of muscle mass during exercise, without the use of steroids? Yes!
Instructions
Step 1
If you decrease inertia, you increase your height. Each time the weight is lifted or pushed, the stress on the muscles is reduced. For mass growth, it is necessary to maintain muscle tension throughout the entire trajectory of the projectile. Maintain the pace of 2 seconds up and 2 seconds down. This approach stimulates the muscles along the entire length of the fibers and provides more time under load. The exercises are quite difficult to do, but they are much more effective.
Step 2
Inhale and then exhale with force. When working with heavy weights, keep all body systems running smoothly. This will allow you to develop a cellular energy source and make it possible to repeat the exercise. Exhale during the heaviest part of the exercise. If you, for example, are doing a squat, then inhale while lowering, and exhale while lifting. This forced exhalation will help you concentrate power and give you strength. Hold your breath for a couple of seconds only when changing the direction of movement.
Step 3
By increasing the circulation of amino acids, you will accelerate the growth of muscle mass. Don't let the fasting mechanism kick in, so eat protein every 3-4 hours for intense workouts. The body breaks down protein from food into amino acids within 45 minutes. Building Bricks - Amino Acids begin to flow into the muscles. Drink small servings of protein shake with meals or swallow amino acid capsules 15 minutes before meals. Best in this regard is a casein-whey blend. Whey gives a quick effect, and casein gives a slow one, which will keep the body in a state of good nitrogen balance for several hours.
Step 4
If you avoid pain, you lose height. Bodybuilders have a saying, "No pain, no growth." Select the load so that the last repetitions are given with difficulty and pain in active muscles (in moderation, of course).
Step 5
Stretching for growth. Incorporate stretching exercises into your workout routine. You will work out the muscles, load them in maximum lengthening. Stretching causes new pain and therefore additional growth.
Step 6
Maintain the muscle contraction. Muscle contraction with increasing resistance is the essence of bodybuilding. Try the static abbreviation method. Studies have shown that holding a weight and contracting a muscle under load to full failure boosts strength and size. For example, take a weight that you can hold for twenty seconds at the most intense point in the trajectory of movement. Gradually increase the static time until you can hold for 30 seconds, then increase the weight again to hold it for 20 seconds. Resistance in progression plus maximum contraction is the key to growth.
