You want to quickly building muscles in the gym the school? How can you best without stepping into the common pitfalls?
The correct relationship
Building muscle mass is based mainly on three components:
Each component is in the right proportion required to build muscle mass. So you will build muscle faster if you train intensely and with proper nutrition expires muscle development. With the necessary sleep you’ll find yourself refreshed and rested the next training session handle.
Education is the most logical component and is undoubtedly the most important. But an intense workout your muscles are not stimulated to grow and without incentives will be no growth. Point. What is an intense workout? During an intense workout using your muscles to do only a little more than what they are accustomed to. For example. Say you can bench press 60 kilos and with 10 repetitions can make. The next training you or kilos? s need to increase to 65, for example, or the number of reps must increase to 11 or 12. This principle applies for each muscle group as you train. Without such progress, you will not grow.
Basically you train each muscle group no more than twice a week. The training lasts more than about an hour. If you need more than you do too many exercises if you sleep too much between exercises. Both have a negative effect on the intensity and it is at the expense of the stimulus to growth.
An example of a simple training schedule:
- Monday, legs, shoulders, arms
- Tuesday, back, chest, stomach
- Wednesday, ro
- Thursday, legs, shoulders, arms
- Friday, back, chest, stomach
- Saturday restart
- Sunday rest
* 3 x 3 are three exercises for each of the three sets. The warm up at least 12 repetitions do not count.
For the exercises is that you make between 8 and 12 repetitions. If you take 10 to 12 reps then enter your weight. Take between exercises no more than about 1 minute pause.
The exercises you do is preferably basic exercises. Examples include bench presses, squats, pull and rowing.
For a more detailed explanation of the exercise, look at the schedule for maximum muscle gains
With proper diet, the body can react optimally to the training. On the one hand, there is enough fuel to perform the exercise with sufficient intensity and on the other hand, there should be enough nutrients to be available for developing new muscle mass. Of course, vitamins and minerals play a role, but with a varied diet that role is limited.
The search for the right relationship depends on several factors, but as a guide, you can start with:
- 50% carbohydrates
- 40% protein
- 10% fat
Factors influencing this is your current fitness level, body fat percentage and your current muscle mass.
For carbs is that they must largely consist of carbohydrates. Think of pasta, rice, potatoes and vegetables. Simple carbohydrates such as sugar, you’ll need to avoid as much as possible. Commercially available supplements that you can prepare and drink like a milkshake. You get an easy way many nutrients.
Protein found primarily in meat, fish, milk and eggs. Because your body per meal but a limited amount of protein that you can process preferably to spread your meals throughout the day. Think of the normal three meals a day with three extra snacks. You then have six meals per day so that you can handle the maximum amount of protein. Once again, applies this supplement available on the market that you can prepare and drink like a milkshake.
Fat consists mainly of vegetable fats or oils. As a rule of thumb you can say that any kind of fat or oil, which is liquid at room temperature is good to consume. Keep in mind that many foods already contain fat, which also expect to receive your 10% fat.
Between two train a muscle group, you should take enough rest to make your body a chance to recover and grow. Too much exercise can lead to overtraining and overtraining leaves no room for growth. You’re lucky if you recover enough for the next workout. An indication of overtraining fatigue and listlessness.
The most important time of growth is sleep. Make sure that you have enough sleep. 7 hours per day is the minimum, and especially if you have daytime physically intensive work. If the situation allows for an afternoon nap is a great perk.