To gain muscle mass, simply increasing power loads is not enough. A person can exercise almost every day, and muscles do not grow at the same time. Another goes to the gym once or twice a week and gains muscle mass. How do you build good muscle?
Instructions
Step 1
Those looking to gain muscle and lose fat at the same time will have to be disappointed. In the body, from the point of view of tissue formation, there can be two "modes of operation": anabolic and catabolic. The first is characterized by the growth of tissues, and the second by their destruction. The body cannot quickly burn fat and build muscle at the same time.
Step 2
To build muscle, you need to exercise. But not to overwork, since in this state the body weight always decreases. You need to train in such a way as to rest a sufficient amount of time. Sleep is of particular importance. During deep sleep, metabolism slows down and this is the ideal time for muscle growth. It is best to train about 2 times a week.
Step 3
Take intervals between exercises, or do it like this: 5 seconds of strength exercise, 5 seconds of rest. And again the same thing. Anaerobic exercise is necessary, and cardio exercise should be excluded. The former contribute to the growth of muscle mass, and the latter to its decrease.
Step 4
Proper nutrition plays a huge role. Regular food turns out to be insufficient. Foods useful for increasing muscle mass: cooked chicken, lean beef, wholemeal bread, brown rice, pasta, nuts, fresh fruits and vegetables, freshly squeezed juice.
Step 5
The average calorie content of food consumed by a person per day is 2000-2500 kcal. For you, as a bodybuilder, this will not be enough. But it is impossible to dramatically increase the calorie content of the diet. Not everyone's stomach can cope with the increased load, some risk ruining their digestive system, so it will take a long time to restore it, including in hospitals. Start by adding 100 calories to your target. When the week has passed, check to see if the fat layer has increased. If not, then you can add another 100 kcal, and so on, until you notice a slight increase. It is worth stopping here and not increasing the daily volume of food anymore. Now, with the right workouts and food, muscle mass will begin to build.
