Rule number – proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And under a good diet I don't mean that you need to start eating like an elephant all that comes their way. Under good nutrition, I mean the following:
you definitely need to increase the intake of protein foods (meat, eggs, fish, cheese), if for the average person intake of protein is 0.5 grams per kilogram of body weight, you should eat 1.5 protein per kilogram of body weight;
it is very important to reduce the consumption of carbohydrates, the carbohydrates we need for survival and for energy, which be needed during exercise. Therefore, reducing the consumption of carbohydrates, especially fast (sugar, bread, biscuits). Eat slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist of protein, plus some veggies or fruit.
Shooting for the stars is great, but adding muscle is a marathon -- not a sprint. Anybody (and I mean anybody) has the capacity to add five pounds of muscle to their frame. The timeline is relatively short for beginners. You can pack on the size, or get damn close, after just five weeks of training and eating for size. With just one month of exercise and solid nutrition, you'll know where you stand. It's fine to have bigger, more ambitious long-term goals. I encourage it! I want to build 10-to-15 pounds of muscle in the next year. But start with a stepping stone. Don't try to leap the Grand Canyon like Evil Knievel. Later, after you've added five pounds of muscle, add another five, and another... Tracking your progress is essential to short- and long-term results. Too many beanpoles wander into the gym and start repping "curls for the girls" without an actual workout plan, clear goal, or training log. Quite simply: If you don't track your progress, you won't progress.
If you would like to build muscle, then here is how I’ve gained 43lb of muscle.The secret to gaining muscle is to get stronger. The stronger you get, meaning the more weight your can lift in the gym, the more muscular you’ll be. This is especially true if you’re a natural drug-free lifter with average or, worse, lousy genetics like I am. More strength is more muscle.Stop “Confusing” Your Muscles. You don’t need to change exercises every week to build muscle. Heck, that’s the worst way to know if you’re making progress because strength varies on each lift. Stop “Tearing” Your Muscles. You don’t need to hit failure on each set for your muscles to grow. That crap will only inflame and overtrain your muscles. That’s why the only thing failure training achieves is getting you sore and injured instead of strong and muscular.You’ll lose motivation and quit. Stop “Pumping” Your Muscles. You need to build muscles BEFORE you can get them pumped. Even then, pumping your muscles merely bloats them with water, as soon as you’re out of the gym the pump is gone.
Download muscle at home: what
A little about the principle of operation. To ensure that your muscles do not become accustomed to repetitive load should be gradually increase your weight. At home this can be done, for example, wearing a backpack with books. Gradually filling the backpack with a variety of literature, we fill our body is a very straightforward power. More to the point, dear reader.
Pulling up on the bar
Hang on the bar. Your hands should be folded and the hands to be shoulder width apart. Our task is seemingly trivial to the limit, just to catch up. But not so simple, because in order to exercise proved to be effective, it must be done skillfully and correctly.
Pull-UPS should be carried out slowly and evenly. The speed of ascent and descent when pulling the same.
Don't be jerks, otherwise it will lead to muscle inertia.
Increasing the load, add the maximum weight that you can lift evenly. Try to keep the number of approaches was minimal.
Pulling up on the bar B) Hang on the bar. Your hands should be folded and the hands to be shoulder width apart. Our task is seemingly trivial to the limit, just to catch up. But not so simple, because in order to exercise proved to be effective, it must be done skillfully and correctly.Pull-UPS should be carried out slowly and evenly. The speed of ascent and descent when pulling the same.Don't be jerks, otherwise it will lead to muscle inertia.Increasing the load, add the maximum weight that you can lift evenly. Try to keep the number of approaches was minimal.
Not so many people know about this, but cottage cheese is a source of relatively pure casein protein. For those who don’t know what it is and what it is used for, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. You also should remember , cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions to avoid gaining extra fat instead of muscle mass
Good fats are necessary for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolism is improved as well, which helps you shed more fats. In addition, fats are required for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, green leafy vegetables, oils such as flaxseed, avocados, and seeds. They are also all high in omega-3 and omega-6 fatty acids.
Start with basic strength training. ;) ;) ;) ;) the Majority of exercises for major body parts should start with basic, Multiactive strength training, which will allow you to lift more total weight, including bench press for chest muscles, bench press overhead for a deltoid, the thrust rod in the slope for the back muscles and squats for legs. This will allow you to lift more weight when exercising, and still be fresh and have enough energy to better stimulate muscle growth.Gain on full. The key to building muscle - exercise with high intensity.
According to the previous comment i have discovered that dairy products are very useful if we are talking about muscles growth and you should pay attention to the thing that meat also contains lots of vitamins that are very beneficial for muscles to be grown. I believe that you will succeed in completing it.
Even if you are not inconvenienced by the burden of work, and you have free from domestic duties time, on your way to the gym may experience psychological barrier. Many people simply don't want to be out of place. This is understandable, because the background of brawny bullies who do years, may not be so easy to show his form, or rather the lack thereof. People are different, someone will remember themselves and not pay attention to you, and someone will sarcastically poke fun and be sarcastic, people are all different.
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