Newcomers to bodybuilding may experience long stagnation in muscle fiber growth, i.e. no matter how they do it, but the muscles do not grow. It is important for trainees to understand the basic principles of increasing muscle volume.
Necessary
- - gym;
- - protein diet;
- - protein;
- - sports wear.
Instructions
Step 1
Do more basic exercises. For a qualitative increase in muscle volume, you need to forget for some time about crossbars, dumbbells and blocks on simulators. They won't give you the explosive impact that you can only get with a barbell. Therefore, your training cycle should include exercises such as floor deadlifts, bench press, incline bench press, barbell squat, and standing barbell press. Thus, you will purposefully work out the largest muscles that will grow rapidly.
Step 2
Increase the number of repetitions per set. At first, you will only need to do 5-8 reps per set. But in order to have a hypertrophic effect on the muscles, add reps, bringing them up to 12-13 times in each set. At first, the body will strongly resist, but gradually the usual load will not be enough for it.
Step 3
Add weight on the apparatus. Also, do not forget that muscles increase in volume in direct proportion to the barbell that you lift. The heavier it is, the faster you will achieve results. Focus on your internal reserves, but try to increase the weight of the barbell by about 3-4 kg per week.
Step 4
Eat more protein in your food. In addition to competent training, you will not do without the right diet, which is simply necessary for muscle growth. Eat at least 5 times a day such foods as beef, chicken, eggs, cottage cheese, bananas, buckwheat, oatmeal, cereals, etc. Such food contains a lot of proteins, carbohydrates and other trace elements, without which a bodybuilder cannot live a day.
Step 5
Add protein shakes to your daily diet. An additional vitamin complex and protein will help promote rapid muscle growth and quick recovery from hard workouts. Mix 30-40 g of protein powder with 500 ml of milk and drink this mixture three times daily between meals. If you follow all the steps correctly, you will see a rapid increase in results in the near future.
