Men are often unhappy with their physical form, so the question of how to build muscles torments many. However, for most, the desire to have a beautiful figure remains just a desire. To build good muscles, you need to seriously and regularly work out in the gym. The minimum period for the appearance of the result is 5-6 months.
It is necessary
- - consultation with a fitness specialist;
- - exercises with a barbell;
- - high protein diet;
- - plentiful drink;
- - rest between workouts.
Instructions
Step 1
Before you start training, determine your body type. Each of them requires a slightly different approach, both in nutrition and in organizing classes. Although, of course, the basic principles of gaining muscle mass are the same.
Step 2
Do not try to create a training program yourself. For muscles to grow quickly, you need a competent approach to organizing loads. Better to spend a little money on professional advice from a fitness instructor than waste money and time on useless activities.
Step 3
Work out in the gym three times a week. Strength training is essential for both men and women. It is exercises with weight that cause muscle growth.
Step 4
Don't try to pump muscles in isolation. It will take you too long. Train the largest muscle groups: lats, chest ?, biceps, glutes, abs, quads. It is they who form a beautiful athletic silhouette.
Step 5
Work with free weights. Barbell exercises allow you to simultaneously engage all major muscle groups. They also make growth hormone work. This will shorten the training time.
Step 6
Be sure to include deadlifts, chest presses, and barbell squats in your workout. These exercises cause maximum muscle growth and are called basic exercises.
Step 7
Do basic exercises under the supervision of a partner or instructor, at least for the first time. Their effectiveness is very high, but directly depends on the correct technique.
Step 8
Do not forget that for active growth, muscles must rest well. The more intense the load, the longer the rest should be. Be sure to do stretching exercises. They increase the strength component by 19%.
Step 9
Try to increase the load by increasing the weight of the apparatus, and not by the number of repetitions or by reducing the breaks between sets.
Step 10
Drink plenty of water. Muscle consists of 80% of it, so dehydration leads to loss of muscle mass. It is no coincidence that the process of muscle reduction is called "drying".
Step 11
Your muscles need protein to grow actively. The best sources of protein are meat and fish. If you have problems with being overweight, give preference to turkey meat. It has the least amount of fat, and protein is almost 50% of the total weight. The most useful of cereals is buckwheat.
