Virtually all young people dream of increasingmuscle mass. Someone visits the gym, someone zealously feeds on protein food. And while only a few think about how to build muscle correctly and safely for health. And maybe this is only with a comprehensive approach, which we'll talk about in more detail in this article.
How to quickly build muscle at home
First of all, it is necessary to understand howit is the musculature that grows and what is required for intensive growth of muscle mass. You can find out this information from our article - How muscles grow. Begin the build-up of muscle mass with the organization of proper nutrition, but it is important and planning intensive training and recreation. We consider each element of this complex separately.
How to eat properly
Everyone knows that muscles need a protein, but noteveryone knows how to properly use proteins during their buildup. Protein (eggs, fish, lean meat, cottage cheese, tofu, soybeans, legumes) should be consumed an hour before training and 2 hours after them. It is best to combine it with low-carbohydrate vegetables (cabbage, cucumbers, broccoli). On average, 2-3 grams of protein per 1 kg of initial weight is required for rapid and effective muscle building.
Many young people, striving to maximizequickly build muscle, start to use special protein shakes. They are really effective enough, but only on condition of proper use. Here you should take into account not only the manufacturer's recommendations, but also the amount of pure protein consumed per day, without such additives.
Do not neglect fruits, herbs and vegetables, because they contain vitally important fiber, vitamins and minerals. The main thing is to limit their daily intake to 200 grams.
Unfortunately, many in the period of muscle buildingthe masses refuse to eat fat. This is wrong: fats need to be reduced to 10% of the total daily diet. Preference is best given to vegetable and olive oil, nuts and low-fat sour cream.
Great value is played and correctly composeddiet. More details about it, the importance of drinking regimen, as well as other products that contribute to muscle building, you will learn from our article - What is there to pump up muscles.
It should be remembered that the muscles will grow only in thatIf the training is progressive. Simply put, over time, you should either increase the complexity of physical exertion, or increase the number of their repetitions. For example, if initially each exercise is performed 10 times in three repetitions, then in time the number of repetitions should be increased to an average of 10, and the number of exercises per repeat is up to 30.
But these rules are mostly applicable to men. To build muscle to the girl, it will be enough to increase the number of repetitions to 5, and the number of exercises performed at one time - up to 20.
The most effective exercises for buildingmusculature are: barbell lifting, pulling on the bar, press from the floor, dumbbells, press, pulling up the direct and reverse grip and some others. A specific set of exercises will depend on which part of the body you need to pump muscle mass. So, if you are wondering how to build muscle on your hands, the most effective exercises will be bench press lying down, dumbbells, as well as straight and reverse twists on the bar.
And it's also very important to remember that you can quickly build up your muscles only if training is 3-4 times a week, and their duration will be at least an hour.
The mistake of many novice home bodybuilders are high-intensity cardio-operations. When building muscle from them should be abandoned at all, at least at the initial stage.
But only training and proper nutritionto effectively build muscle mass is not enough. It is necessary to be able to rest properly and fully. And you can do it only by correctly arranging the routine of your day.
First of all, attention should be paid tofull-fledged daily sleep. Sleep in a day follows 7-8 hours. During this time, your muscles can rest and recover. More information about the benefits of sleep you can learn from our article - How muscles grow.
And it's very important to be able to relax, especiallyafter training. You can safely read a book, chat with friends or do any other business that does not require the maximum waste of energy. It is not without reason that it is noticed that in more calm athletes the muscle mass is much more impressive.
By following these simple but very important and effective tips, you can quickly and effectively build muscle at home.