In this article, you will learn how to accelerate muscle growth. Do you want to improve your body? Do you want to burn fat even while resting? Then you need to quickly build muscle mass. If you have always dreamed of strong and bulky muscles, this article will help you with this.
Muscle Gain: An Effective Procedure
To make muscle fibers grow faster, you need to follow these tips:
- Give your muscles more load.
You must understand that muscle growth requires a special provocation. You need to increase the working weight or the number of repetitions in the approach, because it will positively affect your muscles.
Our body quickly becomes accustomed to stress, so you should avoid it. You have to amaze your muscles in every lesson, and they will thank you with good results and growth.
Think, if you will perform the same number of repetitions at each workout and work with the same weight, then this will be enough for a full muscle training? The answer is simple: of course not! If you want to pump more arms, then you should gradually increase the weight of the barbell / dumbbell.
- Perform 6 to 10 repetitions.
6-10 repetitions in the approach will help to significantly accelerate the growth of muscle tissue. This repetition range will ideally affect your body.
- Make a maximum of 6 sets per muscle group.
Perhaps many will disagree, but this is true. You should not overtrain the muscles, because in this case, hormones are released, which destroy them. No more than 6 approaches to the muscle group.
- Eat lots of food.
Nutrition for muscle growth should be regular and quality. Strengthened workouts form microtrauma in the muscles, so you need to give them more material to repair. There is one important point – the right diet for an athlete should be aimed at increasing muscle mass without adding subcutaneous fat.
- Eat more protein.
The more protein your diet contains, the better your body will grow. Protein is only the main building material that helps to cure microtrauma of muscle fibers. In addition, not just to heal, but to build!
If you are interested in the answer to the question of how much protein you need to eat daily, use the following formula:
Daily protein protein = your weight x 2
Consider foods that contain a lot of proteins:
- A) meat;
- B) fish;
- B) eggs;
- D) cottage cheese;
- D) cheese.
- Do not give up fat.
You can not completely give up fat, because they help produce testosterone. Your diet should be about 10% fat. Create the right diet that will contain 30% protein, 60% carbohydrates and 10% fat.
- To drink a lot of water.
As a rule, a large part of our body consists of water. Fluid is very important for increasing strength and endurance. Drink 10 cups 300 ml per day.
- Do not overdo it with heart surgeons.
Cardio has a bad effect on muscle growth, because their goal is to burn adipose tissue. If you want to dry, then do it after strength training. But if you have a goal to gain muscle mass – 5 minutes of cardio after a workout will be enough for you.
- Healthy sleep.
Muscle growth is impossible without a good sleep. Muscles grow only during rest, and there are several reasons for this:
- A) growth hormone is best excreted during sleep;
- B) due to slower metabolism, cell regeneration and growth are accelerated;
- B) muscles get more blood.
- Less nervous.
Stress negatively affects the muscle fibers, namely destroys them. This is due to the release of the hormone – cortisol.
Muscle growth workout
Of course, each of the novice athletes saw experienced “pitching” perform many isolating exercises or Planck exercises. After what they saw, the newcomers included such an exercise in their training program, and the results from them are completely unnoticeable. The fact is that isolation exercises are necessary for training a certain part of the muscles (for grinding).
To increase muscle volume, you need to use only the basic methods, because they have the following advantages:
- Several muscle groups are involved.
- Increases the production of anabolic hormones.
- It burns more subcutaneous fat.
- The body releases endorphins.
- Sex life is improving.
With this approach, you increase not one muscle, but the muscle mass as a whole. The body is under severe stress and tries to adjust to the stresses for the next session.
Let’s look at the most important exercises that will help to fully grow:
- Click on the bar while lying down. High-quality inspection of the mammary glands, as well as the front deltas and triceps.
- Click on the bar with a narrow grip. The main load is on the triceps, but the work includes the chest and the delta.
- Deadlift. Lumbar pylons, buttocks and hamstrings pumped.
- Squats. Buttocks and quadriceps are being studied.
- Pull the bar. The widest muscles of the back, as well as the biceps, are built up.
- Bench press. Work includes deltas, triceps, and upper pectoral muscles.
- Lifting barbell for biceps. Pumped biceps, as well as the load falls on the forearm.
- Thrust to the chin. Loading deltas as well as trapezium.
Using basic pumping methods, you will quickly reach your goals. The main thing is to follow the recommendations, and the results will not be long in coming.