One of the most common goals for beginners who come to work out in the gym is to gain mass. This task can be solved within a certain period of time if you constantly follow an effective proven muscle pumping technique.
It is necessary
- - gym;
- - sports uniforms;
- - enhanced diet.
Instructions
Step 1
Sign up for a gym. Only there you can get a hypertrophied load from weight training. It is high-intensity training in 45-60 minutes that will help you gain muscle mass in the shortest possible time. It is best to do it three times a week - on Monday, Wednesday and Friday. Each of your training should not consist of more than 2-4 exercises.
Step 2
Do thigh and calf exercises on your first training day. The first is the barbell squat. After you complete 5 sets of 10 times, catch your breath and walk around the hall. The second exercise is lifting toes with a barbell on your shoulders. Perform 15 lifts and three sets. And finally, lunges with a barbell at the rate of 4 sets of 12-15 times.
Step 3
Work your pectoral muscles on the second day of exercise. The best exercises for this task are the bench press, the lying dumbbell set, and the standing press. Performing them at the rate of 5 sets, 10-12 times each, you can quickly develop all the thoracic regions qualitatively.
Step 4
Pay close attention to the muscles of the back, since together with the legs they make up 2/3 of all muscle fibers. For this task, it is advisable to perform deadlift, pull-ups on the bar and pull to yourself on a special simulator. Do all three of these exercises, based on the same principle: 4-5 sets of 10 times each.
Step 5
Have a balanced, boosted diet. You need to eat about 5-6 times a day every three hours. This will help ensure a constant supply of all the important micronutrients for muscle growth. Your regular diet should include foods such as chicken, buckwheat, oatmeal, eggs, fish, cottage cheese, bananas. Prepare food a day in advance and divide it into approximately equal portions.
