Intense training in the gym does not always lead to the desired increase in muscle mass. Some athletes are unable to build the required volume of muscles, despite serious work. Just lifting a lot of weight is not enough, you need to seriously revise your habits in terms of diet, daily routine and training schedule so that muscle fibers begin to grow by leaps and bounds.
Instructions
Step 1
Provide your muscles with ample building material. Your diet should contain the required amount of protein foods. In order for muscle mass to increase, you need about 2 grams of protein for every kilogram of weight. It is best if this protein comes into your body from lean meats and dairy products.
Step 2
Do not get carried away with filigree work on individual muscles. The biceps curls can be done indefinitely, and someday they will definitely bring results. But it is much faster to do basic free weight exercises in training. Rows, presses, squats with a barbell can simultaneously work out a large number of muscles. This is what allows you to ensure the maximum growth of muscle mass.
Step 3
Feel free to take pre-workout protein shakes. This will ensure better muscle fiber growth. If your stomach doesn't digest protein drinks, replace them with a cheese sandwich and chicken breast. But in liquid form, food is absorbed faster.
Step 4
After exercise, you need to ensure that your blood insulin levels are adequate. It is his presence that slows down the process of protein breakdown in stressed muscles. A good serving of pasta, potatoes, or a couple of bananas will help you with this.
Step 5
About two hours after training, it is advisable to drink a sweet milkshake or eat ice cream. Easily digestible carbohydrates provide the body with the glucose needed for muscle development.
Step 6
Eat a protein meal shortly before bed. This will delay the breakdown of protein in the muscles during a night's rest. Low-fat cottage cheese with raisins is an excellent choice.
Step 7
Be sure to rest after exercise. No matter how tense you are in the gym, muscles do not grow during exercise. An increase in the number of muscle fibers occurs when the body rests and recovers, in a word, puts itself in order after a hard workout. The stronger the load, the longer it takes your body to build new muscle fibers. If you train too often, your body will decide that the times are tough, which means it's time to enter a mode of economical use of material. This will stop muscle growth and start storing energetically beneficial lipids.
Step 8
Eat more often and in smaller portions. Eating too little can slow down muscle growth. If you take food in even portions throughout the day, the liver will have time to process the incoming calories into kinetic energy, which will ensure muscle growth.
