I want to gain muscle mass
how? it does not become a juicer, or a helluva lot of beautiful, and that is to build muscle on the arms. and then somehow uncomfortable with them. or rather, nothing. and dybilov a lot of walking around the city...The brazen cat of the rights will not work to pump up that one thing, relief is possible, but weight is throughout the body. For a start, refrain from all of the lifting on the biceps, pull-UPS, various French presses, and tune in to serious work.
All the exercises work out muscles in isolation recline, the sight goes to the base. Not bojt that along with the muscle gain a little fat, it can be easily removed.
If you want to gain muscle mass, you only need to perform basic exercises (bench press, squats, deadlifts, better to pull a classic) 2-3 approaches (of course, there is also a warm-up approaches) for 8-10 times, and for squats it is possible to 12-15 to increase (your endurance you'll be thankful for it) and so 2 times a week, if by genetics you mother nature is not cheated, it is possible and 3 times to move, but deadlifts only once a week.
I still priderzhivatsya mode 2 times a week.
Exercise take weight 70-75 percent of your max weight with which you can perform 1 repetition.
Be sure to find a partner. On the squats after 9-10 reps there comes a time when it seems I can't, but it is necessary and will be good partner to insure at this point.
In the days of stay must have a lot of course high-quality food - cereals, wholemeal bread, vegetables, meat, better than chicken.
And need to sleep more.
There is a saying which I read in S. Mack Roberts:
Better to walk than to run
It is better to sit than to walk
Better to lie than to sit
Better to sleep than just lie
And it is better not to get up if you can still sleep
Do not add any new exercises, I can only press out.
After a couple of months you won't recognize yourself. This technique is tested on many people with whom I worked in gyms. Some bodybuilders engaged in professianalno will not support this technique, but we are fans and do in order to be healthy. Good luck to all who will join those who are engaged in in the halls of iron.
about rest to the point...when you do, your body need very much to recover. I personally slept ten hours a day minimum, eight is not enough! and if not sleep then the next day in the room did not work.
Three points which are vital to comply with.
1. Training, painted together with the coach.
2. Food.
3.Sleep.
if any item is not met, you are just wasting time in vain.
Rock it out,eat GOOD protein(current merru) and amines and in six months you will have your hands and weight.So vot)))).
Buy the CD with some good classical music and going to bed even when you don't want because you need to sleep a lot, but not strictly 8 hours. Sleep grow, eat and grow.
And if you take proteins and swing to the desired result, and then quit, nothing happens?
And if you take proteins and swing to the desired result, and then quit, nothing happens?
Then in the muscles will decrease the production of carbohydrates, energy will be less, and the new muscle cells will be the same as before the training. Conclusion - it is necessary to regularly swing, as if to throw, then in any case, not suddenly, otherwise will be very good.
how? it does not become a juicer, or a helluva lot of beautiful, and that is to build muscle on the arms. and then somehow uncomfortable with them. or rather, nothing. and dybilov a lot of walking around the city...
Moon Shine, I understand you are more concerned about not muscle size(and especially on the hands), and how to fight back all sorts of Cyberoam - you need not to the gym and, for example, in Boxing or kickboxing, and even better that you were doing individually. This, of course, expensive, but the result will not keep itself waiting, the main thing that the coach was good and you showed diligence and perseverance. And remember, the force of impact is independent of the size of the muscles in the hands.
Fish oil helps NABIRAT subcutaneous FAT and grow muscles, especially during sleep. - NONSENSE!
Algorithm of a set of muscle mass is simple. Protein+BCAA + Creatine in conjunction with intense workouts and all the arguing
All you can without creatine, protein and stuff. It's just writing in all the magazines on bodybuilding and fitness and new to this being.
Do not confuse protein with steroids, it is a harmless additive. - in principle, Yes, but if it is not quality, then... a couple of extra times going to the bathroom!
for the masses have to do hard, serious exercises like lifting - bench press, squat, deadlift. For the relief of muscle masturbate small scale and often)) - another NONSENSE! To navigate to the training relief, you need to gain enough weight - otherwise nothing will reliefit. It is impossible to pour the glaze non-existent cake!
Conclusion - it is necessary to regularly swing, as if to throw, then in any case, not suddenly, otherwise will be very good. - if you throw a swing, then everything will return to normal, i.e., if a man was lean to begin practicing, he will become thin again and there is no saggy of muscles he did not appear.
To train best of all through the day, and no more than 1.5 hours (but during those six hours, shake it on the maxima)
Better to train every 3-4 days or less(!) 20-40 min.
well, the first kick.
Foot, not with hands, that is, the juicier leg jump, right.
It is only if you know how to properly and effectively to do it.
push-UPS and a cold shower - that is asking our body
a rocking chair that is statutory rape
No one can help better than a specialist
+1 and better few specialists, independent from each other (diversity of knowledge).
Godun
cold shower my body is not asking ))
Hello , I run on the Internet , read many different articles ( each of your suggestions ) , I can not determine how do I gain muscle mass ! I'm 15 , the growth of 174 sm , my weight 57 kg (me not happy) , at this point I would like to raise it to 70 kg and not just odjednom , but still useful. At home there are a dumbbell in 6 kg , horizontal bars , punching bag , also have the opportunity to go to an athlete !! Literally 2.5 months , drinking 2 eggs a day (and eating was often , as a consumer, I'm not really) and having gained 4 kg in the home if you believe the weights , now I want to do it seriously and at the moment there are the following questions :
What to eat and at what time (scheduling?) !
Heard about the vitamin B6 , which increases appetite , I think this edak it useful , in what products it contains and what it represents (the description ) !
If it make sense to practice every day ?
What additional ingredients can be used for muscle growth in the real world ?
When practicing always somehow vosnovnom nazivaetsa right hand and the left in size behind , though I charge both the same ! How to pump left hand on a level with the right ?
What is the progress of the training should be in the hall ( altele on the equipment) ?
I'm just a novice and there is nothing sensible he can not figure out yet , how can I do to gain muscle mass , and while there are a number of these issues who can help , will tell you that any tips , I would be very grateful !
Your + thinking : I try not to drink or smoke at all , anytime of the year ride BMXe (Amateur) , has good stamina !
Asking for help from you dear readers !
What to eat and at what time (scheduling?) !
start with the fact that eating little and often and preferably at the same time, where 5-6 times a day at equal intervals of time.
Heard about the vitamin B6 , which increases appetite , I think this edak it useful , in what products it contains and what it represents (the description ) !
just eat the vitamins without clogging my head with such nonsense.
When practicing always somehow vosnovnom nazivaetsa right hand and the left in size behind , though I charge both the same ! How to pump left hand on a level with the right ?
don't overthink it! fit are you going to do then, when enough nakachatsya.
If it make sense to practice every day ?
no. if you never did before, it is enough 2 times a week with an interval of 3-4 days between workouts.
What additional ingredients can be used for muscle growth in the real world ?
for beginners I would not recommend any ingredients. It's too much. What do you mean by real terms?
What is the progress of the training should be in the hall ( altele on the equipment) ?
What do you mean here? It is not entirely clear.
I'm just a novice and there is nothing sensible he can not figure out yet , how can I do to gain muscle mass , and while there are a number of these issues who can help , will tell you that any tips , I would be very grateful !
Remember you're only 15 years old. The most noticeable results are achieved somewhere around 18 years(unless you are on steroids and are not genetically gifted Prodigy, or both). Against nature! Do not try to prove the opposite!
The whole topic didn't read it, because shit, but the author will say only one thing: Quick results do not happen especially in BB, those who have good physique rocked from an average of approximately 5-10 years. Year, two years is just the beginning of all beginnings, fastest ways Kacha does not exist!!! And the question is how?Answer look in the Internet three volume edition of the Schwartz encyclopedia of modern bodybuilding +the Anatomy of power exercises author Frederick Delawie. All! With these books you will know more than I say the people on this forum.
look in the Internet three volume edition of the Schwartz encyclopedia of modern bodybuilding +the Anatomy of power exercises author Frederick Delawie. All! With these books you will know more than I say the people on this forum.
Interesting books of course, but most of the tips that there are(especially on the program of training) is applicable only for the Schwarzenegger and others like him(I mean bodybuilders-professional).