16 Best Muscle Typing Tips masses!

If you want to make your muscles grow, then you should resort to regular training and proper nutrition.

In this article, you will learn how to gain muscle mass.

• How to build muscle?
• Weight gain tips
  • Focus on more food.
  • Plan your workouts carefully
  • Evenly prioritize
  • Add basic exercises
  • Choose Nutrient-Rich Foods
  • Change the number of repetitions in exercises
  • Note the importance of recovery after training
  • Keep track of your training sessions.
  • Regularly adjust and supplement your little things with new training
  • Cook your own food
  • Know your rhythm
  • Properly distribute nutritional supplements
  • Be faithful to a healthy lifestyle
  • Take multivitamins
  • Know your weaknesses
  • Start Understanding Sports Nutrition Supplements

How to build muscle?

For muscle growth, 3 very important conditions must be observed:

1. Get a lot of calories, i.e. you need to consume more calories per day than you consume.
2. The body must have a need to build new muscle fiber, you need enhanced physical activity.
3. The body must fully recover after exertion, i.e. you should always give the body a good rest. Namely, it is necessary sleep at least 8 hours a day.

Each of these conditions contains a lot of subtleties and nuances. AND if you really want to know how to gain muscle mass, then read our 16 tips.

If you are reading this article, then you probably want to build up muscle and increase the body in size. And no matter what exactly you want bumps or just extra muscle masses. The tips in this article will add some new tools to your arsenal. These tips are a compilation of information received from the best athletes.

Weight gain tips

Add a couple of strategies to your daily arsenal and Watch the inevitable growth of your muscles!

1. Focus on more food.

James Pulido

You probably know that nutrition plays a key role in sports. It helps to demonstrate the beauty of our body after hard work on it. Well, if we are talking about muscle growth, then nutrition, in principle, is necessary – in order to grow, you need to eat. And not It’s worth embarrassing talking about calorie counting.

Want to know how much to eat calories? James Pulido Athlete MuscleTech and Superman fan give their answer: “The best option for an athlete is to multiply his weight in pounds by 20. That is, an athlete weighing 180 pounds (about 82 kg), multiplying his weight by 20, will get a result of 3,600. This is the number of calories which should be consumed by the athlete daily. “For example, I weigh 105 kg, I translate weight into pounds (type in Google “105 kilograms per pounds “, instead of my weight at 105 write your own), I get about 231 pound, multiply by 20 and get – 4620 calories.

(Note that multiplying body weight in pounds by 20 Depends on the quality of calories consumed. Multiplication by 20 – the maximum limit you can give your body. The minimum limit is multiplying by 15. You can behave conservatively and multiply your weight by 16 – 18.)

For starters, Pulido recommends sharing your nutrition with points view of fats, proteins, carbohydrates. One pound of your weight (about 500 grams) should be 1.5 grams of protein and 2 grams of carbohydrates daily. Everything else – and this is about 15-35% of the daily diet – should be dietary fat. “Fats are necessary for hormonal balance, including testosterone production, and testosterone is a critical load important for muscle growth, ” – says Pulido.

2. Plan your workouts carefully

You want to grow, but it’s important to plan your workouts, not attack the sports hall like crazy banshee. First thing you need to do – organize training so that you do not train one and the same muscle group daily. In addition, muscles grow not only in sports hall. They grow thanks to correctly calculated time. rest and good nutrition.

“Purposeful stretching and trauma of the same muscle groups for two consecutive days will not provoke further muscle growth in this area, “says Jesse Hobbs. “If your muscles ache after yesterday’s workout, then you won’t get best results from today. ”

Jesse hobbs

Unless you are following an advanced course training sessions. But even in this case, muscles need to be given 36-48 hours of rest before starting training again. So what if you work hard on chest and biceps in monday then tuesday and wednesday give the muscles a little recreation.

3. Evenly prioritize

A carefully planned program will ensure maximum the result without repetitive repetitions of the same exercises or too heavy reinforced workouts. Shaping Training program, pay attention to the difference between basic and peripheral muscle groups.

“The main muscle groups are the largest muscles (pectoral and leg muscles, for example) that do not need to be trained more than once a week. “says Hobbs.

“Peripheral muscles such as biceps, triceps, trapezius muscle, calf and abs can be trained more than twice a week and at the same time they will be completely recover in a short period of time. ”

If you want to build muscle on your arms or pump up killer press, then train these muscle groups twice a a week. For example, if you train your biceps, then start doing it on Monday. Go to triceps on Tuesday, and around Thursday start training both of them at the same time.

4. Add basic exercises

If you want to grow muscle, weight lifting is one of important steps towards this goal. A basic exercise, such as squats, bench press and deadlift allow you to increase total muscle mass, become stronger and take more weight in insulating exercises. Frankly, if you don’t squat with a barbell and don’t do the bench press, you miss a lot.

“I strive for natural movements in exercises,” – Pulido explains. “Using basic exercises causes hormonal surge in the body and allows me to take another more weight at the next workout. ”

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6 plate deadlift for 3. Strength slowly coming back after time off deadlifts.

A post shared by ?????? (@twummer) on Oct 14, 2014 at 12:14pmPDT

Nick Twam, personal trainer, always focuses his attention it is on deadlift. In his opinion, the deadlift is one thing of the best exercises for muscle growth and strengthening. It Ideal for gradual but steady muscle growth. The deadlift will help develop a broad back, strong legs and forearms, tightened, round buttocks while working on brachial muscles and trapezius muscle.

5. Choose Nutrient-Rich Foods

Ed honn

The amount of food consumed is, of course, important. But It’s worth concentrating not only on quantity. Aim for nutrient-rich foods. They will give fortresses musculature.

Ed Honn, a regular bodybuilder competitor calls such products are best buddies. “Eat a variety of nutritious bodybuilding products, only they will help you gain serious weight and volume, “he says.

His favorite foods are chicken breasts, sweet potatoes, oatmeal, whole grain bran bread, avocado, almond oil, coconut oil. When it comes to personal diet Ed ensures that protein levels in foods are always stable, reducing fats and carbohydrates as needed.

If, for example, in the short term it is necessary to build up a large muscle volume, then it will increase the intake of fat and carbohydrates.

6. Change the number of repetitions in exercises

If at every workout you lift the bar all the same number of times, then it’s time to think about making changes to the established the program. Within one workout, you can easily imagine allow a diverse number of sets and reps and different intensity. “I prefer to do basic exercises such as squats, bench press and deadlift, 5-8 times per one approach, “says Honn,” then I move on to additional exercises, which I have enough for 8-12 repetitions for each an approach”.

Lindsey Capotelli

Such a system allows Honn to receive stable growth as volume as well as total weight and achieve optimal results. For those who are almost close to the result, the number of repetitions can range from 15 to 100 repetitions. It all depends on how did you plan your system of exercises and on what you need a result.

Girls, pay attention: you need to work too using the system of changing the number of repetitions. “I noticed a trend for most exercising women – they get stuck in the range 10-15 reps, “says personal bodybuilding trainer Lindsay Kappotelli. “And I once did the same thing until tried short sets of 5-8 reps. Then appeared and first results. ”

7. Note the importance of recovery after training

“It’s stupid to train more and more hard every day,” – advises Honn. “If you’re a little out of mood or just no strength, better relax a couple of days, take yourself a short day off in your training system. ”

Listen to your body. If I have plans for training day, and I feel really lousy, then I don’t go to the hall and I concentrate on spending the day eating right. A vacation chosen at the right moment really leads to positive results. After all, if you think logically, in the hall muscle injuries. And in order to build muscle on this basis, you need to eat right. And carry yourself into sports the hall in a tired state makes no sense – one way or another it will lead to even more serious and dangerous injuries.
To facilitate recovery, Honn focuses on sleep, proper nutrition and light stretching gymnastic exercises. “Of course you can train hard, but can you after is such a training just as quick to recover? “he asks. Think about this question before you start drafting. your training program.

Elissa Martis

Elissa Martis, a professional bodybuilder, also strengthens the effect of training using stretching exercises and even involves regular massage. “I think gymnastics is a winning option for maintaining muscle elasticity. ”

8. Keep track of your training sessions.

Lindsay Cappotelli says he is making steady progress thanks to the recordings she regularly makes in her training journal. “I like to fix everything on paper, what I do is weight, reps and, in general, everything what did I do between rest breaks. So I’m always firm I know what I’ve stopped at, “she explains.” Since muscle growth – this is a constant change, then I will complicate the workout by adding extra weight by reducing the number of reps and adding number of approaches. ”

Lindsay likes to plan classes in advance, for 4-6 weeks. Taki In this way, it is constantly progressing, not getting stuck at one point. You do not always need to train harder, the main thing is to do it is wise.

9. Regularly adjust and supplement your little things with new training

To avoid the “dead” phase in progress, the natural bodybuilder Justin Robbins recommends changes in training. it doesn’t mean that you need to completely abandon the old program and embark on a new one. But some changes can be made.

Justin robbins

“Never do exactly the same exercises two weeks in a row, “says Robbins.” Change your sports equipment, change your grip, hand position or add one exercise to training the part of the body you want to improve. ”

10. Cook your own food

If you still haven’t started cooking in advance, then in fact building muscle you are losing. “If at hand there will always be suitable food, there will be no temptations even a little move away from diet, “says Robbins.” Never skip tricks food – otherwise you will seriously slow down your progress. ”

Instead of cooking daily, try cooking right away a week. For most people, this is very convenient on Sundays. Go to the store, read a book with useful recipes, wait near the stove. Every morning before going to work, you will be firmly to know that you don’t have to invent anything for the evening.

If you are friends with English, check out this resource – http://www.bodybuilding.com/fun/healthy-recipe-database.html Here there are many really healthy dishes. And if you do not know English, but want to know these recipes, sign up for site updates, soon translations of these recipes will be published.

11. Know your rhythm

Another key point in muscle growth is pace. “All while training your muscles should be in constant stress, “says Robbins.” When in doubt, slow down and think about the quality of the exercise, especially if it’s the hardest exercise of all. ”

If you decide on fewer bar raises, but on amplified constant voltage, then just slowly read up to five when you lower the bar. It will give serious muscle the damage you seek. And these damages will lead to rapid growth.

Irene Goli

Do not fuss while doing exercises. Focus on HOW you perform them. “Mental control over muscle growth is important to me at every approach, “says Irene Goli. “Focus on the quality of reverse movements in exercise and tighten your muscles to the maximum limit and hold on to this tension for as long as you can withstand. ”

12. Properly distribute nutritional supplements

The periods before, during, and after training are great times, to take supplements designed to expand muscle performance capabilities and their speedy recovery.

“I strongly believe in the need for nutritional supplements before training, during breaks and after training, “says Nick Twam.

Caffeine is one of the main supplements before exercise. how usually in the form of natural, brewed coffee. “Caffeine Launches nervous system, so it’s perfect for starting heavy training sessions. It will help you feel focused and tense, “says Twam.

He also likes to use a few grams of citrulline malate, to maintain high muscle activity. 5 grams of creatine monohydrate and a small portion of carbohydrates to increase energy and muscle glycogen recovery rate.

During training, Twam drinks cocktails with the addition of branched chain amino acids (RCA). “RCA are binding to reduce catabolism and accelerate protein synthesis, ”explains he. Nick adds 10 grams of RCA, often in conjunction with additional carbohydrates to preserve their muscles in their entirety.

After training, Twam ends up with NitroTech + up to 50 grams of extra carbohydrates for even faster recovery and additional glutamine and creatine in case of necessary.

If you do not want to use the supplements separately, try to choose a complex drug. Coach Jason Dvarik, for example, advises MuscleTech Nano Vapor to get the most out of training sessions.

13. Be faithful to a healthy lifestyle

Daniel Beausoleil

When Daniel Beausoleil is asked about her success, she begins describe your particular approach.

“Many people mistakenly believe that to achieve a decent the result must be given to 70% diet and 30% to fitness, well, or it’s somehow the other way around, “she says.” Actually, it’s required of you 100% dedication to both diet and exercise. ”

Without endless devotion to a nutrition plan and exercise plan Your results will go to you with unnecessarily great difficulty. Of course, this is a long-worn cliche, but it is – constancy is always the key to success.

Daniel’s tip is simple: select only the type of activity that Perfect for your specific needs.

14. Take multivitamins

While getting nutrients from whole, natural products are always better, but sometimes you just can’t get everything micronutrients immediately and in full, because you still follow a diet and a certain dietary restriction. “Vitamins and minerals are good for anyone, even who stick to the right diet, “says Nice.

She focuses on high-quality multi- and omega-3s. supplements, and also uses magnesium and zinc, as this increases the intensity of the workouts.

15. Know your weaknesses

As you gradually progress in muscle gain, pay attention to lagging behind the rest of the muscle group. If there is that part of the body that you want to highlight it would be nice to develop for her a special, separate training plan.

Trisha Ashley

“If there is a specific muscle group that needs to be focus, then I prefer to take a little more weight than usually work in about six sets of six reps each, “explains fitness model Tricia Ashley Gutierez.” Then, if I understand that this muscle group really needs improvement, then three days later I return to the development of this area of ​​the body using even more intense repetitions for isolated muscle groups. ”

By adding weights to exercises for isolated muscle groups you easily balance the lagging muscles with the rest. Increase training frequency only for the lagging muscle group and you will get desired volume.

16. Start Understanding Sports Nutrition Supplements

Do not think about dietary supplements as soon as the way increase the overall productivity of the body. Nutritional supplements help active athlete stabilize consumption calories. “If you want to grow muscle and understand that you it’s difficult to consume the required amount of calories for this, then a muscle mass supplement will go for you only for the benefit, “says Pulido.

High quality weight gain supplements include protein, carbohydrates, some fat and extra micronutrients and ingredients that help increase overall performance. Pulido recommends Mass-Tech series products, which he himself used when the need arose consume more calories than usual for extra energy and improved performance. And if there is no way to go to simulator, you can always equip a gym at home

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