It is believed that the more muscle mass a man has, the stronger he is. And since most boys dream of being strong from early childhood, the desire to gain weight in the gym is present in most adult men. This desire is good because the achievement of such a goal is within the power of everyone.
Instructions
Step 1
Many people cannot bring themselves to start going to the gym. In fact, this fear is understandable. Consciousness is afraid to face new problems, so everything new is often swept aside. The best way to solve this problem is to understand that this fear has no practical basis. Choose a gym near your home and choose your preferred workout days. It is advisable to walk 3 times a week, and according to the schedule "Tuesday - Thursday - Saturday", since it is at this time that there are the fewest people in the rocking chair.
Step 2
During the training process, you need to drink a lot of fluids. The best option is 3-4 liters of liquid per day. All kinds of soups and liquid cereals are also taken into account. Drink plenty of protein drinks (milk, kefir, whey). The more fluid in the body, the faster the metabolism and metabolism, which contributes to the growth of muscle tissue. Plus, a fast metabolism will help relieve fatigue.
Step 3
Nutrition needs to be varied, especially its protein part. Note that it is impossible to gain weight in the gym without a balanced diet, even if you make every possible effort in the gym. Eat 5 small meals a day. In the evening, you can have a hearty dinner (cottage cheese or lean beef is the best option).
Step 4
The training itself should be built according to the principle: "Less is more, but better." Do only as many sets as your coach advises. Do not overexert yourself. The most common mistake for beginners is to practice until the seventh sweat leads to disastrous results. You can start applying super-efforts no earlier than after two months of regular training.
