Not everyone can boast of strong muscles and a wide bone structure by nature, so many try to fix the situation by going to the gym. Most men want to look attractive, and the faster the better. However, not everything is as simple as it seems at first glance.
Some, wanting to achieve the effect as quickly as possible, buy various supplements in packs and also resort to the services of a personal trainer. However, if the possibilities and the size of the wallet do not allow you to do this, then the only thing left is to engage in independent training.
Usually in the gym you can often meet people who work out on their own, so to speak, according to their own program, but not everyone has an effective program. It happens that it helps someone, but most often the majority fail to achieve the desired results.
Some set a goal to lift a heavy barbell, others to lose weight or develop super endurance. But now I want to write some advice for those who want to increase muscle mass through training.
Bodybuilding is both logical and paradoxical. But first of all, when training to increase muscle mass, you should take into account the actual physiology of a person, and not your own assumptions or various stereotypes. It should be remembered that the process of increasing muscle mass is not fast, you should not expect to have incredible biceps or six-pack abs in just two or three months. It is better to be patient and follow simple rules.
Rule #1: Muscles need rest and recovery
Some men, filled with enthusiasm and desire, start going to the gym every day, working there tirelessly. Cool down! Otherwise, your muscles will not respond well to you. Constant strain on the muscles and you will get the same as rubbing a callus on your foot, not letting it heal. Muscles must rest and recover. It is during this period of rest that muscles begin to grow. The optimal training regime is intensive training three times a week for an hour and a half. This is quite enough. In addition, do not forget that large muscle groups on the chest, back and legs recover in about five days, such is human physiology.
Rule #2: Muscles need variety and a shake-up
Diversity and intensity of training are of great importance for muscle growth. If you train for several months only according to one program, with constant weights, then soon the muscles get used to this scheme and stop responding. However, in the case of varied training, the muscles have to constantly adapt, which contributes to their smooth growth. If you constantly increase the weight, change the scheme, the pace, then soon you can expect a positive result.
Rule #3: Muscles need the right exercises
There is no need to try to grab a heavy dumbbell or barbell every time during training and try to lift it with all your might. And bending over a lot to throw it up. In fact, there is very little sense in such actions, despite the fact that many muscles participate in the exercise. However, they work very little, which is not enough for their growth. Some people think that if you lifted a barbell, then you are a good man, there is progress. But all this is self-deception, and there is also a very strong load on the spine.
When lifting weights, you need to choose a weight that you can do eight to ten times without jerking or bending. Maybe too little weight will affect the pride of some, but in reality, no one cares what weight someone lifts. The best option is to do three sets of ten repetitions of the exercise calmly, cleanly and correctly. Over time, you can increase the weight of the barbell.
The most important thing in building muscle mass is proper nutrition. The muscles themselves will not just work and increase in size. They need energy and material to grow. Therefore, nutrition is an important point for increasing muscle mass, especially for those who have a thin physique. They need to eat as much as possible, while the food should be varied and as natural as possible, no fast foods.
You need to eat a little, but as often as possible, at least five times a day. Basically, the products should be rich in proteins – chicken, seafood, eggs, dairy products, and vegetables. Especially do not forget about water, especially as much as possible should be consumed during training. You should drink as much plain clean water as possible, and forget about beer. After all, muscle cells are 90 percent water.
On average, you can gain about ten kilograms of muscle weight in a year of training. This is only by following simple rules, and with further training it will be quite possible to see Apollo in the mirror, well, or almost.
