Bodybuilding is now a fairly popular sport all over the world. Some novice bodybuilders often face the problem of gaining muscle mass, as they do not have sufficient training experience. Others, on the contrary, having some experience, it is difficult and slow to gain muscle mass, due to their genetic data. There is a fairly effective method for rapidly increasing all muscle groups that works for both.
Instructions
Step 1
The muscle mass of the human body depends on just two factors: regular exercise and proper nutrition. First, switch to 6 meals a day. To do this, simply break your daily diet into six small meals. Aim to eat every two hours, and be sure to have a protein shake after exercise. Try not to eat heavy foods, eating only high-quality foods: fish, chicken, eggs, vegetables and fruits.
Step 2
It so happens that at the initial stage it is difficult for a person to switch to 6 meals a day, so you can replace the next meal with a portion of high-quality protein. In addition, you can have something nutritious: a pack of cottage cheese or yogurt. Gradually, you will be able to move on to a normal diet, which will have a beneficial effect on the growth of muscle mass.
Step 3
Keep in mind that six meals a day involves a gradual adaptation of the body to such a diet. If you are going to engage in hardening, but have never done this before, then you need to start with warm water, gradually lowering its temperature until you reach the "icy" temperature. By the same principle, it is necessary to switch to six meals a day. If you used to eat 3 times a day, then for the first week try increasing your food intake up to 4-5 times. Once you get used to it, switch to 6 meals a day, sometimes replacing the serving with a protein shake.
Step 4
Regular training is also important. Try not to skip classes during this period. If you eat hard and skip workouts, you will gain excess fat very quickly. Isn't that what you want? Moreover, during this period it is recommended to increase the load, since the body needs to get rid of excess fats and carbohydrates. The more carbohydrates you consume, the more energy you need to use in class in order to effectively increase lean body mass.
Step 5
After 3-4 weeks, when your body gets used to such a diet, try to use protein not instead of one or two meals, but in between meals. By doing so, you will increase the amount of protein consumed, which is so necessary for increasing muscle mass. At the same time, gradually increase the amount of calories you eat in your diet. Just don't overdo it. After you feel that this method has begun to take effect, it is worth stopping. A reasonable measure should be observed in everything.
