It would seem that it is easier: if you want to pump up impressive muscles - sign up for a gym and work out. It's actually not that simple. So that the process of increasing muscle mass does not deliver unpleasant moments, you will have to follow some rules.
It is necessary
gym membership
Instructions
Step 1
At the initial stage, your main task is to turn on the muscles and activate the growth hormone. The best exercises for this are the so-called basic exercises. These are barbell squats, chest press and deadlift. Basic exercises allow you to simultaneously maximize the load of a large number of muscles, which allows them to cause intensive growth.
Step 2
The first period lasts approximately eight weeks. During this time, you should train two to three times a week with maximum effort. Do three sets of five to eight reps. The weight should be such that the last repetition is given to you already through strength.
Step 3
During the first period, it is very important to do the correct warm-up before training in order to exclude the possibility of injury to unprepared joints and ligaments.
Step 4
Don't try multiple exercises that target the same muscle group. Your task at this stage is to activate the entire body as a whole and start the process of muscle fiber growth.
Step 5
At the initial stage, proper nutrition is of particular importance. Be sure to include foods rich in easily digestible protein in your daily diet. The best choices are white chicken and lean sea fish, as well as cottage cheese and cheese.
Step 6
After about two months, the rapid growth of muscle mass will stop. Many athletes at this stage lose interest in training, because the results do not go, despite the increase in the intensity of the load. Your job now is to incorporate fatigue-resistant slow fibers and mixed fibers.
Step 7
Now you can work out each muscle group in more detail. A varied load on the same muscles allows you to work out muscle fibers at different angles and "turn on" those that previously rested.
Step 8
Compose the exercises according to the principle - two or three different exercises for the same muscle. To prevent your workouts from dragging on after midnight, do only exercises for the upper body and abs on one day, only your arms on the second day, and only the bottom on the third day. Remember to rest between workouts. This is a prerequisite. Not rested muscles cannot work and develop intensively enough.
Step 9
Gradually replace barbell exercises with dumbbell exercises. The dumbbells are more unstable, which forces the muscles to work harder. To simply keep the dumbbells on the desired trajectory of movement, you will need to put in much more effort.
Step 10
Combine strength and endurance exercises for the same muscle group. For example, first do 5-8 reps with maximum weight, and immediately do 15-20 reps with medium weight. This will provide additional activation of the muscle fibers.
Step 11
Increase the number of workouts up to four times a week.
Step 12
Don't forget about stretching. Stretching between sets will increase muscle strength by 19%. This is a scientific fact, proven by American physiologists.
