Keeping this list, consisting of 10 important rules that tell how to pump up your muscles, you will eventually get the body, which until then had only dreamed about. Naturally, in a short period to achieve the desired will not work, but that the efforts were not in vain, these rules need to recognize for themselves “gold” and always strictly follow them.
Rule Number 1: Power
When buying products not forget acquainted with what is written on the labels. This will help you to obtain reliable information about the number of calories available to them. A more detail on how to supply can be found in our article – diet for muscle.
Rule Number 2: Limit Cardio
In week 3 should make training on a treadmill, and no more. The duration of one cardio session for about 30 minutes. Perform cardio is best at intervals – this method will create an optimal fat loss and at the same time help maintain muscle mass. There are two types of interval training – medium and high intensity. Selected complex should be carried out 1-2 times a week, for 30 minutes.
Rule Number 3: The Number of Repetitions
Each approach should be no more than 20 reps. It is important to get the offensive muscular failure around the 12th repeat. The optimum number of repetitions ranges between 6 and 12 times in each set. The only way to ensure a comfortable gain muscle mass. The duration of the training shall not exceed one hour, must also be observed and the mode of relaxation – not less than 70 seconds between sets. It is important not to increase the amount of exercise, and wisely to gain weight projectile.
Rule Number 4: Promoting an Integrated Training
You should know that the best result is achieved by carrying out training in the event that an athlete concentrates on those exercises, which involves many muscles simultaneously. For example, such as pull-ups on the bar, sit-ups, push-ups, bench press, and so on. D.
Rule Number 5: Stretching
Carrying banners and gentle massage will help you prevent injury and ensure rapid muscle recovery before the next training session.
Rule Number 6: Regular Meals
Food should arrive in your body in small amounts, in the amount of 5-6 meals per day. Quality food high in carbohydrates and proteins necessary for muscle growth and to maintain a high level of metabolism.
Rule Number 7: Bodybuilding Should Be Varied
Some part of his training program must be 4 – 6 weeks of strict compliance, change. You can, for example, to increase the number of repetitions, or add additional exercise or reduce the rest time. Periodically worth spending Pumping training.
Rule Number 8: Study of All Muscles
Each exercise or workout, try to use as many muscles. Through this the body is increased production of growth hormone secretion, which serves as a stimulus for the growth of muscle mass.
Rule Number 9: Eating Before and After School
Eat foods rich in slow carbohydrates (whole grains, fruits, vegetables) and protein an hour before training. Ratio of carbohydrates to protein should be: 2 c 1 c. After a workout, too, eat protein, but also add a quick carbohydrates (honey, white bread, dark chocolate).
Rule Number 10: Rest for Recovery
7-8 hours of sleep a night – the perfect time to fully recuperate, health and wellbeing. If you had to spend a sleepless night, while sleeping must soon make up.