It's good to be big! In order for the biceps, triceps and broadest muscle of the back to look impressive, it is enough to lose some weight and regularly perform basic exercises with weight. But what about skinny women with a lack of muscle mass? Going to the gym is becoming daily, the weight is increasing, and the muscles, albeit relief, do not get any larger … This problem can be dealt with!
It is necessary
- Protein food
- Workouts every other day
- Frequent meals
- Working with large muscle groups
- Protein shakes
Instructions
Step 1
Do not waste your time on trifles!
In order to maximize the growth of muscle fibers, load large muscle groups. This is especially true if you have been playing sports for a long time, and the increase in muscle mass has stopped. In the training complex, there must be pulls, presses, squats, pulls in the slope, push-ups on the uneven bars and bench presses. Do 2 - 3 sets of 8 - 12 reps each. The break between sets is 1 minute.
Step 2
Don't overdo it every day.
In order for the muscles to grow intensively, there must be one rest day between workouts. Muscles grow after exercise within 48 hours. Moreover, they increase exactly at the time when they are resting, and not during a period of stress.
Step 3
Vegetarianism is not for you.
For muscles to grow, they need a building material: about two grams of protein for every kilogram of body weight per day. A man weighing 78 kg should consume about 160 grams of protein food per day. The rest of the menu should be split in half between carbohydrates and fats.
Step 4
Eat more often.
Eating too little during the day will slow muscle growth. It is best to split all calories evenly across six meals, with about 20 grams of protein per meal.
Step 5
The best time for carbs is after exercise.
Foods such as potatoes, pasta, and bananas are best eaten after exercise. These carbohydrate-rich foods raise blood insulin levels. In turn, insulin slows down the breakdown of protein in muscles. This will prevent your body from replenishing energy from muscle mass.
Step 6
Drink protein shakes.
Taking amino acid-carbohydrate shakes before training can help you build muscle faster than if you took them after training. The fact is that during training, blood flows to the muscles more actively, and amino acids are better absorbed. For a cocktail you need: 1 teaspoon of protein powder, 120 grams of low-fat yogurt, 1 teaspoon of vegetable oil and 240 grams of orange or grape juice.
Step 7
Ice cream is great!
Ice cream contains a lot of easily digestible carbohydrates. Eat a serving of the cold treat two hours after your workout and more glucose will build up in your muscles. And it is necessary for the development of muscle cells.
