How to quickly gain muscle mass at home. How to quickly build muscle in your arms

This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered stagnation and cannot move from a dead center. Using the 8 proven ways described below, your muscles will start to grow, and increase.

Many do not understand the term how to quickly gain muscle mass to the end. There are 2 completely different concepts - to gain weight and gain muscle mass, in the first case you need to eat everything and not limit yourself in anything, while there will be a decent fat layer, in the second you need a properly balanced diet, find out an example for men -, for women – .

Below I will talk about ways to gain lean muscle mass without excess body fat.

How to Gain Muscle Weight

1. Frequent meals

Frequent meals are the key to success in a set of quality muscles, eat every 2-3 hours, do not skip meals. If you forget, put a signal on your phone, take notes, ideally, only a feeling appears, you must immediately satisfy it, otherwise the hormone Cortisol is included in the work, which destroys muscle tissue, eliminating hours of hard work in the gym.

In no case do not skip breakfast, muscles require high-quality fuel, without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is absorbed faster and consumed without problems.

2. Use post-workout complexes

Straightaway after the end of the workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its state after training, and since it does not come from outside, it gladly takes it from the muscles.

Of course, not everyone can decompose right into the locker rooms and knead porridge with cottage cheese, for this, use after training complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, with almost no fat.

3. Keep a food diary

In this case, I don’t just recommend, but I insist, write down absolutely everything that you use in a day, don’t be lazy, don’t remember everything in your head. When all the consumed products are in front of your eyes, you can immediately see what needs to be consumed more, and where it is necessary to slow down.

Without a food diary, the numbers are spinning around, not clearly, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce the diet by 200 calories. per day and for a clear vision, write everything down.

A clear fixation of nutrition is the best way to increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.

4. No exercising when you're hungry

Never, I repeat, NEVER go to a workout with an empty stomach, it's the same as driving a car on a long journey, but fill in gasoline only 10% and hope for success.

Understand guys, any workout is stressful for the whole body, all organs begin to work hard, increasing energy consumption. If it does not come before training in sufficient quantities, all the energy will be taken from the muscles. It turns out that you are swinging not to build muscle, but to reduce it, what's the point ?!

At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of the workout, you can’t work with a spoon, and will always come to the rescue.

5. Optimal cardio

The most common cardio load is jumping on, riding on, more difficult - exercises on and different. Too frequent cardio burns a decent amount of body fat, but also slows down muscle growth, as a large number of calories are burned. Everyone knows that in order to increase weight, the number of calories must be received more than spent.

So with a properly composed diet, give cardio loads daily no more than 15 minutes at an average pace . Such an intensity will not allow fat deposits to accumulate and will not interfere with the growth of muscle fibers, in addition, it will speed up a little, appetite will improve and recovery processes in muscle tissues will take place faster.

6. Eat high-calorie foods

However, the calorie content is different, you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly due to carbohydrates and proteins with a minimum fat content. The type of high-calorie foods you choose directly depends on the appearance of your figure.

Try to avoid foods that swell when in the stomach, causing a false feeling of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.

7. Double your serving

This conclusion suggests itself if you had breakfast 100g. buckwheat porridge, eat 200g., ate 70g for lunch. chicken fillet, now you will be 150g., if you are tired of working with your jaws, prepare cocktails.

The easiest way to carbohydrate-protein shake - 250ml. milk, 100 gr. cottage cheese, 1 banana, 2 tbsp. a spoonful of oatmeal and 1 tbsp. a spoonful of honey will provide important calories throughout the day.

Prepare portions in advance in the evening or in the morning, this will save you the opportunity to constantly spend time in the kitchen in terms of cooking. When the opportunity presents itself, always try to eat more than you ate before gaining mass.

Always focus on the amount of weight gained, about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.

8. Use large utensils

By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely, getting up from the table, there should not be a feeling of nausea from sorting out food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do it exactly, but vice versa.
If you can’t master it, try to eat 1 part, and after 20 minutes the second.

I'm interested to know who and which of the 8 proven methods brought the greatest benefit, I'm waiting for your comments, and I wish you a lot of clean, embossed meat 😉 .

Many of you are asking yourself how to dial fast. muscle mass or the most efficient develop a muscle group regularly exercising in the gym or at home? After analyzing the advice of many experts in the fitness field, we offer you TOP effective methods for men and women to build muscle mass both at home and in specialized gyms.

Most bodybuilders will notice that a person's body weight is one of the important parameters of your body that can be significantly improved with the most targeted training.

The body of an average person approximately 60% consists of muscle tissue, while muscle tissue consists of many fibers that have the property of changing shape and allow you to move in space or move individual parameters of your body.

Necessary pay comprehensive, special attention when building muscle mass, since along with muscle growth, the percentage of fat may increase and the desire to build muscle will still remain a desire.

1 Proper and balanced nutrition

Going in for sports, you need to pay due attention to proper nutrition, because doing workouts you break down muscle fibers who must quickly restore.

For muscle recovery protein required. Therefore, you need to remember the main rule: in order to restore destroyed fibers, you need to consume a large amount of protein. Protein and protein are found in eggs, turkey meat, chicken breasts, cheeses, fish (tuna, salmon), nuts. Therefore, the listed products must be included in the daily diet without fail. In addition to your diet, you can purchase sports nutrition - proteins.

You must abundantly eat a balanced diet while building muscle mass, calculate how much you weigh and determine for yourself the necessary proportion of protein intake, which is so important for muscle recovery. During intensive training, do not forget to consume plenty of water.

You need to drink at least 4 liters of water per day. You can replenish your water supply by using protein shakes.

2 Basic strength exercises

Make your workouts so that you only do basic strength exercises. considered - the development of muscle groups, such as pulling up on the horizontal bar, push-ups from the floor, deadlift for the back, abs, squats and parallel bars.

Scientists have proven that developing a group of muscles in the body of men and women growth hormone is produced, which significantly increases the recovery of muscle fibers.

3 Cardio workout

As paradoxical as it sounds, you will have to reduce your cardio workouts or minimize the work on the cardiovascular system. Reduce exercise such as running on a treadmill or terrain, or cycling. You don't have to completely cut out cardio. It is enough to warm up well before training (7-10 minutes of brisk walking) to perform the exercises.

4 Train with big weights

As we wrote above, muscle fibers under loads destroyed and restored increasing muscles. You constantly need to increase the weight with which you work or are engaged, to drive your body into stress.

The key to success will be to constantly make your fiber work and thereby restore increasing your muscle mass but don't overdo it.

5 Training Intensity

Your workouts should be pre-planned and scheduled for different muscle groups. remember, that base training time should not exceed 1 hour, optimally 45 minutes. Longer workouts will not give the desired effect. The break between sets or exercises should be about 1-2 minutes. The number of repetitions for each exercise should be no more than 3-4.

This intensity of training will allow you to reach your cherished goal as much as possible and in a balanced way. You need to do 3-4 times a week.

6 Healthy sleep and rest

By developing muscle mass in your body, you drive your body into stress, so it needs to rest as often as possible and recover. Get plenty of rest, take breaks between workouts, try to avoid additional stress on an ordinary day.

Please note that growth hormone is most effective during sleep.

Set aside for sleep as much time as possible, it is optimal if you devote to this activity 9-12 hours a day.

During sleep, almost all activity of the body, including metabolism, slows down, due to which muscle mass grows more actively, blood flows during sleep become stronger, since the body directs significant resources to muscle recovery.

7 Muscle stretch

Do regular exercises (morning and evening) to stretch your muscles. Stretching will allow you to relieve tension, stretch the fibers and ensure maximum recovery.

In our next articles, we will select for you, suitable for both men and women, because you must remember that your workouts should be aimed at basic development of a muscle group and not just one muscle.

Before starting any training, you should remember one simple rule - you need to eat right and eat well.

This statement is true for people of any complexion - both feeble and full. You need a complete, accurate and balanced diet, and at least 4 or 6 times a day. There should be a specific schedule for eating.

During a period of intense training, hunger is a direct enemy to every athlete. Therefore, you should never go hungry. You need to clearly and carefully monitor your condition and, at the first hint of hunger, immediately satisfy it.

Here, too, you need to adhere to certain rules, since eating something is not right. You need to consume more high-calorie foods in order to have a positive energy balance.

All foods consumed should contain only useful substances, such as vitamins, trace elements, minerals, and antioxidants.

For the exact amount of calorie intake, you can calculate the required daily calorie intake, but for this you need to know your metabolic rate, that is, metabolism. In order for muscles to grow, you need to consume many more calories than you expend.

When doing exercises, you should remember that the body needs protein, which is the best building material for muscles. After training, it is advisable to drink a protein shake.

What should be given up?

First of all, you need to delete from your menu products that contain calories that are “harmful” to the body:

Confectionery with a lot of refined sugar;
Fried food cooked in oil with the formation of carcinogens;
Canned foods should only be used as a last resort when it is not possible to prepare or store fresh food for a long time.

Progress in sports is incompatible with smoking and drinking alcohol. Even a person who does not go in for sports should give up these bad habits forever. And they are directly contraindicated for health-conscious athletes.

You will also have to permanently remove from your life night discos and midnight sitting in front of the TV. After physical exertion, the athlete's body enters the recovery phase. For full recovery and progress in sports, we need not only proper nutrition, but also enough rest and, first of all, night sleep. It is at night, when we sleep, that the main muscle-building processes take place: growth hormone is released, repairs and the construction of new muscle fibers are in full swing.

What foods will help you get bigger?

Protein is animal and vegetable. The first is more valuable for gaining muscle mass, but the second is cheaper. Our muscles get protein when we eat meat, poultry, fish, eggs, milk, cottage cheese and very healthy plant foods like soy. In addition, the share of vegetable protein is found in lean foods: cereals, potatoes, bread.

Carbohydrates are the fuel that the body needs during training and in the process of life. Carbohydrates also come in two types: fast and slow. The former supply us with energy quickly and burn out just as quickly. Among fast carbohydrates, only fruits and sports bars should be consumed. Slow carbohydrates are the basis of the diet. “Porridge is our strength,” says one folk proverb. “Rye bread is our own father,” another echoes her. Add pasta and potatoes to this.

It is important to understand that not all carbohydrates will help build muscle, not fat mass. It is necessary to focus on slow connections:

Remember to include as many vegetables as possible in your diet, especially green salads. The fiber they contain serves as an additional source of energy, improves digestion and lowers insulin levels in the blood.

Stage 2: choose the right exercises

There are quite a few different programs that allow you to train at home, building muscle mass. The technique below focuses on working out the muscles that are above the belt. To pump your legs, you can use another program that you can read.

Pushups

You need to take an emphasis lying down. We place our hands not very wide, legs are straightened, the pelvis does not touch the floor. If you are a beginner, then it is enough to do 4 sets of 20 push-ups.

Between repetitions, you should rest from thirty seconds to a minute. You should not rest less, as such an intensity of training will lead to premature fatigue.

You need to do it gradually and after a few weeks you can increase the number of push-ups. However, this should be done gradually, adding, for example, 1-5 repetitions per set.

During the exercise, you can put your hands wider or narrower: the greater the distance between them, the more the pectoral muscles will be loaded, and the smaller, the more work the triceps will perform.

Analogue of push-ups on the uneven bars

Since the room is not a gym and there cannot be bars here, chairs are used instead. The height of the chairs should be such that you can lean on them with your hands and, tucking your legs under you, freely lower yourself with your hands.

The number of such repetitions on chairs can vary from twenty to thirty times. Approaches can be done 3-5. A high number of repetitions is not recommended, as this will dry out the muscles rather than stimulate their growth. If the exercise is too easy, then you can increase the load due to weighting agents.

Bench press

This exercise is considered one of the most effective for the development of the pectoral muscles and shoulder girdle. However, for it you will need a barbell (can be replaced with dumbbells), a bench. Best done with a partner who will give you a sports equipment and help you complete the last reps.

You need to lie on the bench, take the barbell a little wider than your shoulders. We squeeze the projectile up and slowly lower it to the chest. So you can perform 4 sets of 10-12 times.

Standing dumbbell or barbell press

You can perform both with dumbbells and a barbell (this version is called an army bench press). If there is neither one nor the other at home, then we take the bottles, fill them with sand and use them instead of the previously mentioned sports equipment. This exercise will help make your shoulders bigger and stronger.

We put our feet shoulder-width apart, bend our knees a little for a more confident and stable stance. We hold dumbbells at the level of the deltas. As you exhale, raise your arms up and unbend them at the elbows (not completely, so as not to damage the joints). Then slowly lower to the starting position. So we do 3-4 sets of 12-15 times.

Incline dumbbell row

Take a dumbbell heavy enough for you in your right hand;
Place your left knee on the edge of the bench, and rest your left hand on the bench;
Gently pull the projectile up, pressing the shoulder closer to the body and pulling the elbow back;
Hold your hand at the top point, count to 2 and slowly return the dumbbell to its original position in a controlled movement;
At the bottom point, lower the arm with the projectile as low as possible, stretching the upper back.

You can do this exercise without a bench. Put one leg forward and rest on the knee with the same hand of the same name. An incline of 45-75 0 is quite enough to effectively work out the back. Do 4 sets of 10-15 reps.

Incline arm extensions

Take in both hands one not very heavy dumbbell;
Put your feet together, feet parallel to each other;
Lean forward to an angle of 450 or even lower. At the same time, make sure that your back is not rounded in the lumbar region;
Lower your hands with dumbbells down, while palms should look at each other;
Slowly raise your arms through the sides, without bending them at the elbows and without straightening;
Hold for a second or two in the top position and also smoothly return to the starting position.

The two exercises described above allow you to work out the back muscles and the posterior bundle of the deltoid muscle. In addition, the trapezius and biceps help move the weight when doing bent over rows. Do 3-4 sets of 12-15 reps.

Standing arm curls

But this exercise trains the biceps directly. You can perform it with both a barbell and dumbbells. Stand as described in the previous exercise, holding a dumbbell in each hand or holding the bar with an underhand grip. Raise and lower the weight by contracting the biceps of the shoulder - the biceps.

For many years, athletes and coaches have been arguing about which version of this exercise is better: with dumbbells or with a barbell. There is no definite answer, although dumbbells give more variations: bending the arms alternately, with the turn of the hands, you can hold the projectile with a grip from below, from above or vertically. Different execution options allow you to use different parts of the biceps. It is enough to do 3-4 sets of 8-12 times.

Twisting

Of course, there are a great many exercises for "cubes". But we will consider the most basic thing that everyone is familiar with, at least from school physical education lessons. For its implementation, as for push-ups, no equipment is required, except for a small area of \u200b\u200bthe floor.

Lie on your back with your knees slightly bent;
Secure your toes under heavy furniture or have a helper hold them;
Raise the body to the knees over and over again, exhaling. Then lower yourself back and inhale.

Often, when performing this exercise, the body is raised completely, tearing the lower back off the floor. In fact, it is not necessary to do so. To pump the press, it is enough just to tear the shoulder blades off the floor and tighten the abdominal muscles. Do 4-5 sets of 20-30 reps.

What rules must be followed?

Of course, training at home can be less effective than training in specialized gyms, which have all the necessary equipment.

However, by adhering to certain rules, you can achieve the results that were planned:

It is better to perform all exercises with a partner. Invite a friend over and work out together. He will be able to insure you in case of anything.
Perform exercises until complete muscle failure. Only in this way will you be able to maximize the use of all muscle fibers.
You should not be distracted by external stimuli - TV, sofa, computer, etc. The temptation is great, you can put on headphones, turn on the music louder and start exercising. Try to focus all your attention on what you are doing.

When exercising at home, one should remember the only rule of any training - this is constancy. This will help to achieve the result that will be obvious to everyone.

Increasing progress

Before you start developing muscles at home, you need to soberly assess your capabilities. Make sure you have enough space in your home and the equipment you need for training. It would be useful to recall the general state of health: were there any physical exemptions at school due to chronic diseases of the heart or musculoskeletal system. If there are no restrictions on the motor regime or any temporary injuries, then nothing prevents you from doing home fitness training.

In any city apartment, it is quite possible to allocate a little space for sports equipment. In modern sports stores, you will find a wide selection of all kinds of devices for developing muscles: from primitive rope expanders to bulky and expensive weight machines. If you want to make a smart investment in your future training, get a steel set: barbell racks and an adjustable-angle bench.

You can develop muscles only with the help of weights. Therefore, you will need a pair of dumbbells and a barbell. It is very important that the dumbbells are collapsible, as this will allow you to adjust the weights in different exercises. For training at home, it is better to purchase discs rubberized. Such shells look aesthetically pleasing, do not knock during classes and, most importantly, will not damage parquet or linoleum in the event of a fall.

To diversify the set of exercises will allow the crossbar for pull-ups and parallel bars. You can buy a ready-made horizontal bar in the store or assemble it yourself from improvised materials.

Gaining muscle mass at home is quite possible. It all depends on the person himself and his purposefulness.

Real advice is provided thanks to which you will increase muscle volume and develop the strength of titanium, only effective methods proven in reality!

1. Roll the bar back for a deadlift

When you start doing, pay attention that during the start the bar of the bar touches your lower leg, not 5 or 2 cm from it, but it touches your legs. The same thing when lowering the neck, it should literally slide over your legs, this will allow you to take more, work out your muscles better and take the load off your lower back.

2. Train standing up

Give preference to working in a standing position than sitting, so more muscles are included in the work, including the stabilizers of the body, which are responsible for coordination, which makes the muscles stronger and more resilient. For example, or will include in the work a lot more muscles.

3. Use different degrees of load

Everyone knows that the best number of repetitions for muscle growth is in the range of 8-10 repetitions, but you should not focus on this 100% attention. Perform 8-10 reps for 4 weeks, then for the next 2 weeks lift the working weight for 4-6 reps, then return to 8-10 reps again.
You may not be able to work for 8 reps with the weight that you worked with for 6 reps, but you will definitely be able to lift more, due to the fact that the strength will increase, which will pull the mass along with it.

4. Increase the number of repetitions

In continuation of the previous advice, if, for example, when performing 10 repetitions, you master a weight of 50 kg, do not dwell on it, reduce the weight to 35 kg and do 20 repetitions. This method will improve endurance and muscle definition, so use this method for a short time before the summer season.

5. Use your toes

This applies to many in the most difficult repetition, it helps to lift the weight not by focusing on the heels, but by lifting them and focusing on the toes, try it too.

6. Use Isometric Drop Sets

The bottom line is as follows - performing, for example, bending the arms with a barbell, after the planned 8 repetitions, do not lower the barbell, but leave it at the top - isometrically straining, at this time the partner removes 20-25% of the weight and again 8 repetitions and so on until there is an empty neck.
It is the situation with bent arms that does not allow the biceps to relax for a few seconds, as it happens in the bottom position.

7. Lock your elbows while bending your arms

Do not allow your elbows to walk when training arms with a barbell or dumbbells, this improves the technique of movement and allows you to work out the biceps and triceps more accurately.

8. Use drugs to improve digestion

If you want to gain weight, then the body needs more fuel than usual, you will have to eat 2 times more food, and this is not a pleasant surprise for our digestive system, use digestive enzymes to help you digest food, for example - mezim.

9. Thicken your grip

Try to use a towel or other cloth when lifting the barbell, wrapping it around the neck of the barbell, this will change the grip style, increase its tenacity and train the forearm well, making it stronger and more resilient.

10. Use a different grip

Do not use 1 type of grip, remember in your training program there should be 3 different types - (when the thumb
does not turn off work), reverse (when the palms look at the body) and neutral (the palms look at each other) - they include different muscle groups in the work, which allows you to train the body in a more diverse way.

11. Use a heavy ball

Take a heavy ball weighing 5kg into your training program, stand near the wall and throw it with all your might up into the wall as high as possible - do 3 sets of 6-8 reps - this will activate new muscle fibers that will help in the future lift more powerful weights.

12. Choose the right shoes

To many, this will seem like a trifle, but the use of flip flops during heavy weights on a subconscious level makes you keep the thought in mind, but will the leg go with heavy weights ?! This thought enslaves and does not allow us to truly work out the columns that carry our body.

13. Don't relax while exercising

When doing a given number of repetitions, do not relax, keep your muscles in constant tension, this is much more difficult to do than resting for 2-3 seconds after each repetition, but much more effective in terms of increasing mass and strength.

14. Pull up daily

It doesn’t matter if the days of rest or training have come, every morning and every evening pull up in 1 approach for the maximum number of times, rest only on Sunday. After 1-2 months, you will see how the results will grow in the increase in muscle mass and strength, as well as in working weights.

15. Train on an empty stomach

The last meal should be at least 2 hours before training and in moderation, training half hungry is much more fun and cheerful, this eliminates the feeling of heaviness.

16. Constantly increase the working weight

You can’t do it all the time with the same weight, you need to use it. If you work with the same weights for a long time, then the muscle volume will also be maintained at a certain level and you can forget about further growth. Without this, it is not possible to increase muscle mass and strength.

17. Train in descending order.

Usually there are 2-3 warm-up sets, and then 3-4 heavy workers with a constant increase. From time to time, use the method - do 2-3 warm-up sets, then set the maximum worker for 6 reps, then reduce the weight by 10% and do 8 reps, then 15-20 and do 10 reps.
This will not allow the muscles to get used to the load, which means they will not stop responding to it.

18. Eat Liquid Foods

Not every time there is an opportunity to eat every 3 hours - sort out the boxes, use forks, spoons, especially if the whole day
runs on your feet. Another thing is when it is made from important and useful products, drank, charged the body with nutrients and order.

19. Pull up with an assistant

Here we consider 2 ways:

1) Use a special tourniquet, which is attached with two ends to the horizontal bar, and in the center you rest with your knees and it springs you up, helping you to pull yourself up.
2) Ask a partner to help you pull up when you have no more strength. Moreover, it helps to pull yourself up, and you lower yourself in the negative phase.

20. Rock your arms on squat day

After training the legs, the hands are fresh and full of strength, this will allow them to be pumped much better than during a back workout or.

Train, try and do not be lazy, everything is in your hands, pitching and lovely ladies, good luck!

It has long been known that muscles that are used often become more powerful, while those that do little work weaken and lose volume. In this article, we will talk about how you can quickly gain muscle mass, how to train and eat for fast muscle growth. We will also touch on the issues of supplements for muscle growth a little.

Obviously, you need to train the muscles that you want to build and make stronger more often. To do this, there are many sports, various exercises and workouts, during which blood flow increases in the muscles, and they grow more intensively.

And, nevertheless, the question remains unanswered: “How to quickly build muscle, looking at which others will endlessly admire?” Here are the most effective tips that will quickly help your muscles become strong and stay in great shape.

After reading our tips, you will learn how to quickly gain muscle mass.

1. Find out how many calories you need

The calorie requirement depends on your age, sex, weight and active lifestyle. For simplicity: multiply your current weight in kilograms by 40. If you weigh 70 kg, that's 70 x 40 = 2800 calories per day. What, not used to eating so much?

Workouts for fast muscle growth

2. Train large muscle groups to jump-start your muscle-building process

Studies show that training large muscle groups triggers the growth of muscle fibers, which leads to rapid and powerful mass gain. Make sure you work all of these muscle groups at least once a week. These include the muscles of the legs, back and pectoral muscles.

3. Increase the weight you lift gradually

As the muscles get used to the load, you need to stimulate them by constantly changing the weight with which you work. If you bench press 50kg in the first week of training, try adding 5kg in the second week. Add another 5 kg next week, and so on. The same for other parts of the body.

Gradual weight gain ensures that your muscles don't stop growing. Weight will stimulate the growth of muscle fibers, since its intensity directly depends on the load experienced. Just watch your muscles get bigger and stronger every week.

4. Change your workouts

If you train two body parts three times a day, try spreading your workouts over six days for only one body part per day. Or if you work your chest and biceps on Mondays, and your back and triceps on Wednesdays, then reverse the order: work on the chest and triceps first, and then the back and biceps. By loading the body in unusual combinations, you will stimulate the growth of muscle fibers more intensively.

5. Take different approaches

Instead of doing three identical sets in a row, do only a third of the required reps on the first set, two-thirds on the second set, and the full number on the third. This reverse load will allow you to lift more weight on the first set and less weight on the second and third.

Sports nutrition for fast muscle gain

6. Use nutritional supplements

Supplements, of course, should not be your only source of nutrition. They play a supporting role because they fill in the gaps in your diet that occur when you don't get enough nutrients to increase muscle synthesis. Here are some well-known supplements widely on the market:

Whey Protein

This supplement should almost always be used when looking to build bulky muscle, increase performance, and lose fat. Whey protein is an essential part of the diet for those who want to increase muscle mass. It is easily digested and absorbed by the body.

Casein

Casein is the twin brother of whey protein. This is another type of protein found in milk. Compared to whey protein, our body digests casein more slowly. By consuming casein before bed, you can prevent the development of catabolism, protecting hard-earned muscles from being converted into fuel for internal use.

Creatine

The advent of creatine was one of the most important discoveries in the field of sports supplements for last years. It increases the amount of energy flowing into the muscle cells, so it becomes possible to do more reps and lift more weight.

Branched Chain Amino Acids (BCAAs)

Leucine, valine and isoleucine, called branched chain amino acids, are the most important amino acids for muscle tissue repair and synthesis.

Glutamine

Glutamine is the most abundant amino acid in the human body. It increases the amount of leucine in muscle fibers and reduces the intensity of muscle breakdown. It has also been shown to stimulate the immune system.

One bonus tip:

How to lose weight

It may seem to you that this is contrary to your goal of gaining pounds through muscle tissue, but without this stage, you will never get the body of your dreams. You ate a lot and lifted weights during the first two months of your program, the next mandatory stage of preparation is weight reduction. Along with powerful muscles, most likely, deposits of fat can be noticed on your torso, arms and legs. These "reserves" appeared during a massive weight gain, when you needed to eat a lot. You will have to cut back on food so that others can see your big, ripped muscles that you work so hard on.

While resting, do aerobic exercise such as jogging or walking. Aerobic exercise is the best way to lose excess fat. Just don't do cardio with weights during the day, or you'll burn muscle that way.

Conclusion

It takes time to build beautiful muscles. Even if you do everything right, you will gain only 3-9 kg of muscle mass per year. If you follow the tips mentioned above, you will certainly get voluminous and sculpted muscles for a long time and in the shortest possible time.

According to materials:

http://buildthemuscle.org/bodybuilding/how-to-gain-muscles-fast

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