How to Quickly Gain Muscle Mass?


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Dream to build muscle mass, but do not know where to start workouts and how to eat? Program strength exercises that will change your body in the new year!

How to lift weights

My dream is to build 5-7 pounds of quality muscles, but don’t know where to start strength training? The following program will help you quickly, just 6-8 weeks to gain noticeable muscle mass to change your body and purchase a sports figure.

The program includes three short but intense workouts a week and calorie diet. Remember that nutrition is an essential component of muscle growth — without the additional calories the body is not physically able to build muscle.

All about how to gain muscle and create the perfect athletic body introduction to strength training for beginners.

Exercises to build muscle

The basis of the proposed program are five basic barbell exercisesthat will stimulate all the major muscles of the body in the complex. This not only helps to develop muscles but also work to create athletic figures with broad shoulders and strong arms.

The program also uses functional exercises (throwing weights, dips, pull-UPS, etc.), not only improves coordination, but also affects the elaboration of the abdominal muscles and body, as well as developing the overall symmetry of the muscles.

Nutrition before and after exercise

Weight training on an empty stomach harmful to muscle growth is to train at full strength, the body needs energy. You must either 10-15 minutes before training to take 15-20 grams of fast carbs and 10-15 g protein-isolate, or close for lunch for an hour and a half before training.

Food after exercise, in turn, will cause the body to use the calories of food for growth and repair of muscles. Immediately after training you must consume a serving of protein isolate(30-35 g), and 40-50 minutes for full meals with lots of carbs.

Training program for muscle development

The proposed training program requires three workouts per week that are performed in a staggered manner. For example: Monday and Friday of the first week — workout A, Wednesday — workout a Monday and Friday of the second week — training, Wednesday — workout A.

Training And

  • Warm up — 5-10 minutes of cardio
  • Squats with outstretched arms — 2 sets of 15-20 reps
  • Squats — 3 sets of 5-8 reps
  • Pushups — 2 sets of 15-20 reps
  • Bench press — 3 sets of 5-8 reps
  • The snatch of the kettlebell with two hands — 2 sets of 15-20 reps
  • Deadlifts with barbell — 2 sets of 5-8 reps
  • The lifting of the dumbbells on a biceps — 2 sets of 10-12 reps
  • The exercise “tin man” on a press — 2 sets of 15-20 reps

Training In

  • Warm up — 5-10 minutes of cardio
  • Squats with outstretched arms — 2 sets of 15-20 reps
  • Squats — 3 sets of 5-8 reps
  • Pullups — 2 sets of 15-20 reps
  • The bar press standing — 3 sets of 5-8 reps
  • Thrust block to the waist while sitting — 2 sets of 15-20 reps
  • Thrust rod to the belt — 3 sets of 5-8 reps
  • Dips — 2 sets of 10-12 reps
  • The exercise “tin man” on a press — 2 sets of 15-20 reps

Training rules

Pay special attention to the technique of performing exercises with a barbell — if you are a beginner and just starting to do strength training, increase the number of repetitions between 5-8 to 10-12, and always use the help of a personal trainer or a safety partner.

Rest between sets of exercise is a minimum of 90 seconds, during which you have to walk around and lightly stretch and not sit still or chat with friends in your mobile phone. A break between the different exercises — about 2 minutes.

How quickly pump up your hands?

One of the main mistakes of beginners is the use of a large number of exercises on biceps and triceps. Remember that muscle development of the hands is impossible without the comprehensive development of the entire musculature of the body — increasing rates in the basic exercises, you develop and arm muscles.

The proposed program includes two of the most effective exercises for the muscles of the hand — the dips for the triceps and shoulder girdle, as well as a lifting of the dumbbells on a biceps. It is recommended to use the average weight in the exercises, focusing on technique.

A brief guide strength training program for fast muscle growth.

4 rules of muscle growth

1. For muscle growth is required regularly increasing the load — using the same weight in the exercise for weeks, you won’t achieve the muscle growth. It is therefore important to record working weight in special training diary.

2. The increased load not only means an increase in weight, but also the development of the communication between muscle and brain. If you learn willpower to strain muscles during the exercise, it will significantly increase the efficiency of the training without using heavy weights.

3. Nutrition plays a key role in the success of the training. In order for the muscles grow, the body needs extra calories to be at least 10-15% to the day rate. Remember also that without a lot of the right carbohydrates weight gain impossible.

4. For full recovery and growth of muscle the body needs sleep and rest — try to sleep at least 8 hours a day. In addition, it is strongly recommended not to overload yourself with other kinds of sports (running, swimming, soccer, or skiing) in the summer days.

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To quickly build muscle, it is sufficient to follow the basic recommendations is to use mnogocwetnye exercises with barbell to improve muscle strength, functional exercises to develop coordination of movements, as well as to eat the right carbohydrates.

How and what to grow muscles? Key incentives and factors influencing the growth of muscles. All about how often you need to train for quick muscle mass.

What causes muscles to grow?

We all know that playing sports make muscles grow. However, from the point of view of anatomy is not entirely accurate, because the muscles almost do not grow, and only increases their volume. It is also important that even the best strength exercises are absolutely useless without sufficient power (as for the amount of proteinand total calories).

Muscle growth is a complex process of changes in the muscle fibers and surrounding tissues that require a regular progress in physical activity and high intake of food energy and recovery time (including enough sleep). Only the combination of these factors causes the muscles to grow.

How to choose a weight barbells and dumbbells for your workout? With some weight you need exercise for the triceps, and some for chest muscles?

Anatomy and physiology of muscle growth

As FitSeven already mentioned above, from a scientific point of view it is more correct to speak not about the muscle growth, and the increase of their volume (i.e., muscle hypertrophy) is the sheer number of muscle fibers remains practically unchanged throughout life, and inherited genetically(1). Strength training really make fibers stronger, but do not provoke their growth.

Visual muscle growth and its “pumping”— is primarily an increase in sarcoplasm (the nutrient fluid surrounding the muscle fibers), glukagonovykh depot muscle and proliferation of connective tissue. In fact, the athlete’s body learns a more efficient use of fuel and energy of existing muscle fibers.

How to grow muscle after a workout?

Research suggests that the process of muscle growth starts about 3-4 hours after strength training(2), and ends after 36-48 hours. That is why it makes no sense to pump the same muscle group more than once every two or three days, and the ideal frequency of exercise for weight beginners is 3 workouts a week.

Thus immediately after training as the body needs easily digestible proteins to stop the catabolic processes in muscle, and carbohydrates in the amount of not less than 100-150 g (30-40 g immediately after your workout, rest for 2-3 hours). The period when the body prefers to send the food energy to the muscles is called metabolic or carbohydrate window.

Carbohydrates — the main food for the muscles

On the one hand, heavy strength training using the basic exercises trigger the body’s various physiological processes, leading to increased strength of muscle fibers. On the other hand, without sufficient supply of energy in the form of carbohydrates, fats and proteins (in that order), no muscle growth will not be simple.

Carbohydrates needed by the body to create glycogen (the main energy source for muscles), fat — for the synthesis of testosterone and other important hormones. Note that the role of protein and whey protein in the process of muscle growth is often overestimated — in fact, even athletes suffice 100-150 grams of protein a day.

Nutrition before a workout at the gym

In order for your muscles to fully function, they need a quick supply of energy. That is why the body needs preliminary nutrient energy depot of the muscles themselves. In fact, before the start of strength training in them in the form of glycogen should be sufficient amount of carbohydrates, which will then be spent.

In total in the athlete’s body is stored until 400-500 g of glycogen (100-150 g in the liver and 350-400 g in the sarcoplasm of muscle fibers). The lack of carbohydrates in the diet does not allow the body to form glycogen storage for training and significantly limits the processes of recovery and growth of muscles. That is why the carbohydrate-free diet hard to build muscle.

Nutrition for muscle mass — guidelines for preparation of diets and sample daily menu.

The best exercises for muscle growth

Most effective for muscle growth and glycogen synthesis, a so-called “basic training”, which consists in performing mnogosloinykh exercise involving several large muscle groups. Exercises should be performed 5-7 times the weight of serious work — and that requires perfect knowledge of the technique.

Such strength training provoke microdamages of muscle tissue, the subsequent recovery which leads to muscle growth. In addition, basic exercises have a positive effect on the development of body a number of hormones needed for muscle growth — especially testosterone and growth hormone. These same hormones affect fat burning.

Especially sports metabolism

The main difference between the metabolism of athletes mesomorphs from metabolism received a person is the ability to more effectively use carbohydrates to regulate insulin levels in the blood. In simple words, the athletes prefer to process dietary carbohydrates to glycogen and send them to muscles and not fat stores.

The regular “pumping muscle” gradually increases metabolism, requiring a significant increase in caloric intake and forcing the athlete to eat more. Interestingly, modern scientists believe that genetic lucky there, and everyone can become mesomorpha after several years of proper nutrition and training.

***

Despite the fact that muscle growth is not such a complicated physiological process, it is only with the right combination of factors such as regular weight training, elevated caloric intake, and enough rest. For muscle growth the majority of newcomers only need 3 workouts a week — otherwise, they risk overtraining.

 


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