For any beginner in bodybuilding, the main task is to gain mass already at the initial stage of training. This is a very important step in building a beautiful body. It requires knowledge of certain actions that must be strictly followed.
It is necessary
- - training program;
- - organic products;
- - sports uniforms.
Instructions
Step 1
Create a training program based on your experience with resistance training. To make the weight grow, you need to train no more than 2-3 times a week, perform only basic exercises on the legs, back and chest. This can be done in 2 or 3 workouts. It is very important not to overload the muscles and the body in the first stage of training, therefore, beginners are recommended to train only on Tuesday and Friday, and for more experienced ones - on Monday, Wednesday and Friday.
Step 2
Exercise only with a barbell, affecting large layers of muscles, leaving the simulators for several months. They are only good when you already have enough muscle mass to shape your body. Constantly increase the weight in compound exercises, exercising to the limit of your strength. Usually 1 training should not last more than 60 minutes, but you should give all your best in it!
Step 3
Eat small meals often. Your daily diet should be the main tool for gaining weight, otherwise you will not be able to put on a single kilogram. This is an axiom in weight training! Constantly calculate the required supply of proteins and carbohydrates. Eat only natural foods such as meat (beef), cottage cheese, squid, fish, eggs, milk. Get rid of too fatty and junk food: mayonnaise, lard or pork.
Step 4
Add sports nutrition to your diet. At first, you only need 90% protein and a good gainer. Take a protein shake 2-3 times a day with 500 ml. milk and drink it between meals. Use a gainer before and after training in the same proportion as protein.
Step 5
Get more rest. In addition to proper nutrition and training, observe the daily routine, devoting at least 8 hours of sleep a day. Without observing this rule, it is very difficult to gain even a little mass, since you will burn the necessary calories, disrupting the metabolism. Relaxation also includes a calm perception of difficult life situations and resistance to stress. Your inner state must be constantly balanced.
