Muscle building is a slow and difficult process. And after a certain point, it becomes generally problematic to start the growth of muscle mass, since the body gets used to any stress. To constantly improve your figure, you need to be able not only to train correctly, but also to rest.
Instructions
Step 1
Exercise regularly. If you want to have nice muscles, you cannot swing from time to time. You must have a specific training and rest system that suits you, which must be adhered to. Long breaks in sports will throw you back to your starting point.
Step 2
Reinforce loads. This does not mean that you need to lift a heavier barbell every time or increase the number of repetitions - the body's capabilities are not unlimited. You just have to try to strain the muscles more. To achieve this, do your usual exercises very slowly.
Step 3
Listen to your feelings. It is very important not to overdo it during training, as this can lead to serious strains and even muscle tears. Therefore, you need to exercise only before the onset of pain sensations, which signal that the muscles need rest.
Step 4
Get proper rest. Well-known bodybuilders and trainers advise you to rest until the muscle pain is completely gone. After that, you need to wait another day or two and only then train again. This time is necessary for the muscles to fully grow and get in shape. Then you will be able to play sports with renewed vigor, and your workouts will bring much more results. Hence the conclusion - in order for muscle mass to constantly grow, you need to work out intensively, but infrequently.
Step 5
Maintain your body with proper nutrition. For muscle growth, be sure to eat protein-rich foods after exercise: chicken breasts, dairy products, shrimp, canned tuna, red fish, and red meat. However, in conventional foods, there is still not enough protein to make muscles grow. This is why it is important to drink protein shakes, not diluting them in water, but in milk. But you should not get carried away with them, since the body needs a varied diet, otherwise it will begin to malfunction. It is also important for muscles to consume carbohydrate foods and healthy fats, such as fish oil.
