To quickly and effectively build muscle mass without using various drugs that stimulate their growth, it is necessary to learn a number of simple but effective rules. It is worth remembering that the main recommendations are proper nutrition and exercise intensity.
Instructions
Step 1
For muscle growth, gradually increase the intensity with each workout. This can be done in various ways: by increasing the weight of the weights of sports equipment, by adding the number of repetitions of the exercises, by reducing the speed of movements.
Step 2
Try to do the exercises continuously without fixing the position at the end point. For example, when squatting, sit down and stand up without pausing until you reach failure.
Step 3
Also experiment with weight-loss exercises in sports equipment. To do this, first do the required number of repetitions. After that, reduce the weight of the load and do the same. At 2-3 workouts, you will feel a visible result.
Step 4
Remember to eat right. More than 70% of the positive result depends on the diet. To stimulate muscle mass to grow, you need a building material - protein. To do this, carefully study the products with the maximum content of this component. For intensive muscle pumping, experts recommend consuming 3-6 grams of protein per 1 kg of body weight per day.
Step 5
Recovery is an equally important factor in muscle building. To make your workouts beneficial, follow a few simple rules.
Step 6
First, build an individual set of exercises that maximizes muscle stress.
Step 7
Secondly, train with a break of 1-2 days, as the body needs time to recover.
Step 8
Third, remember to get some rest, both physically and emotionally. Your sleep should be at least 8-10 hours a day.
Step 9
Fourth, remember to eat healthy and balanced. Eliminate fried, spicy, fatty and sweet foods from your diet. You need a high protein meal.
Step 10
If these recommendations do not bring the desired result, consult a specialist. An experienced trainer, having studied the structure and capabilities of your body, will select an individual set of exercises.
