How to get muscle mass

How to get muscle mass

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If you are a weight lifter, footballer or just a guy who wants to advance to the summer season, gaining muscle can be very useful. Sometimes referred to the power up premium price of fillers, gaining muscle, this does not mean that you need to buy, as well as bulky fat. In fact, gaining a lot of fat on the road is unhealthy, can harm your appearance and your sports performance, and can make you gain muscles heavier than it should be. A typical listener must be able to have 1 or 2 kg of muscle per month. And although it may not sound like much, in a few years it adds to significant changes in your strength and how you look.

Focus on difficult exercises

A set of exercises, many muscles work at the same time and should be the basis of any routine that is effective in building muscle. The sets of exercises will allow you to raise a large amount of weight, which ensures that your muscles are exposed enough to stimulate growth. Examples of complex exercises include squats, stick, arms, pulls, drop-down menus and poems. While insulation or one-joint exercises play an important role in harmonious strength training, they should be treated as additional, when the goal is to build muscle mass.

Make the right set and schema Rap

Make 20 reps with your weight can your muscles. But this increase is temporary and is the result of the muscles become inflamed blood – that is, the bodybuilders is called a pump. Admittedly, muscle growth, where the muscle fibers become thicker and stronger, is properly called hypertrophy and is usually associated with many sets of 6 to 12 repetitions. Using weights that range from 80 to 85% of your re-max, so that you can achieve muscle fatigue within a certain range of reps. For maximum company growth, limit rest between sets of 30 to 60 seconds and perform three to six approaches in each exercise.

Supplementing the program

You can organize your workout muscles in several different ways. Weightlifters split split routine, where different muscle groups train on different days. For example, on Monday the legs, chest and triceps Tuesday: back and biceps on Thursday, arms and ABS on Friday. This approach ensures that you have enough time to do several different sets of exercises for each muscle group.

Testo Drive 365 In contrast to this. whole body training, usually repeated three times a week, and each workout includes exercises for all major muscle groups.

Both types of training can work, although whole-body training is often recommended for beginners, while split procedures are recommended for more advanced exercises.

Whichever approach you choose, it will stick to the program within four-six weeks to give it the opportunity to work, and then change it before you make your progress in tents.

Progressive Overload

Supplementing the program

Testo Drive 365 Muscles grow because of the stress on them – stress is often called overload. Because the muscles adapt quickly to the exercises that you perform and weight to lift, it is important that your training more intense to ensure muscle growth is maintained for a long time. You can achieve this by increasing the weight you use, do more repetitions, shortening rest periods between sets, performs more complex and comprehensive exercises, relying on system overload, such as drop sets or sets, or otherwise change your workout program. Changes should be gradual, logical and progressive to make sure that you can stay healthy for as long as possible.

Food for muscle growth

Muscle building requires energy and nutrients, which is why your diet will strongly affect the speed of muscle growth. Sufficient carbohydrates provide energy for training, and protein is essential for muscle growth and regeneration. Dietary fats are essential for the production of anabolic hormones, including Testo Drive 365sterone.

To gain muscle mass, listeners need to eat 16 to 18 calories per kilogram of body weight, including 1 to 1.4 g of protein and 20 to 25 percent of fat, calories from carbohydrates, notes Jordan Syatt, and weight training and power consultant and world record пауэрлифтер.

For a 175-kg man, this means eating around 3,000 calories, 350 grams of carbohydrates, 245 grams of protein and 66 grams of fat.

Food should be healthy and nutritious, because in addition to basic food groups and calories, vitamins and minerals are essential for muscle growth.Muscle tonus and get the best body