Here is a list of 5 things you need to know about building muscle mass. I will cover exercises to strengthen the muscles, recovery methods and all the essential information you need to start building muscle quickly. Only the truth about what really works for people like you genetically normal. So, let's begin.
1. Gaining strength is the key to building muscle
When people ask me how to build muscle, the first thing I say is that they should add more weight to the bar before trying something else. If you want to grow, you have to gain strength. If you always use the same weight, you will never be great. This applies not only to weightlifting. Some of the most effective in increasing muscle mass exercises are bodyweight exercises. You must advance to more difficult levels of movement you make.
Two. Use compound exercises
Do not waste your time doing exercises such as leg extension and concentration curls. Compound exercises (multi-joint exercises that allow you to use more weight) build muscle faster than anything else.
These exercises are:
• Squats
• Raised
• Pull-ups
• Standard Push-Up
• Military Press
• Bench Press
• Bent-over row
Three. Use weights and body weight exercises
The exercises should be performed with weights or resistance of body weight (pull-ups, the standard push-up). These exercises lead to a higher level of neuromuscular activation and muscle strength and build quickly.
4 . Form at least four days per week
When I say "train" does not necessarily mean lifting weights. You can do three days of strength training and one day of thrust slider or hill sprints. But forget the training three times a week for 13 minutes and then rest for the remainder of the week. There are 168 hours in a week. Are you going to train only 90 minutes from the 168 hours? The human body is capable of much more than you think.
If you really want to gain muscle as fast as possible, you should do strength training at least three times a week. In addition, you have to do 1-3 sets of sleigh or hill sprints. Rest is very important to build muscle, but do not be afraid to train hard. The body is very strong and will adapt to the training.
May Do not let your workout lasts longer than 60 minutes
Frequent and shorter sessions provide faster than frequent and longer sessions results. When you start training, your body will increase your testosterone levels naturally. In the 45th minute, testosterone levels returned to normal after 60 minutes, the body begins to produce less testosterone and cortisol, a hormone that eats muscle tissue and increases fat storage. So do not form more than 60 minutes, or you will not be able to build muscle and gain weight.
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http://bit.ly/14hIkSe
1. Gaining strength is the key to building muscle
When people ask me how to build muscle, the first thing I say is that they should add more weight to the bar before trying something else. If you want to grow, you have to gain strength. If you always use the same weight, you will never be great. This applies not only to weightlifting. Some of the most effective in increasing muscle mass exercises are bodyweight exercises. You must advance to more difficult levels of movement you make.
Two. Use compound exercises
Do not waste your time doing exercises such as leg extension and concentration curls. Compound exercises (multi-joint exercises that allow you to use more weight) build muscle faster than anything else.
These exercises are:
• Squats
• Raised
• Pull-ups
• Standard Push-Up
• Military Press
• Bench Press
• Bent-over row
Three. Use weights and body weight exercises
The exercises should be performed with weights or resistance of body weight (pull-ups, the standard push-up). These exercises lead to a higher level of neuromuscular activation and muscle strength and build quickly.
4 . Form at least four days per week
When I say "train" does not necessarily mean lifting weights. You can do three days of strength training and one day of thrust slider or hill sprints. But forget the training three times a week for 13 minutes and then rest for the remainder of the week. There are 168 hours in a week. Are you going to train only 90 minutes from the 168 hours? The human body is capable of much more than you think.
If you really want to gain muscle as fast as possible, you should do strength training at least three times a week. In addition, you have to do 1-3 sets of sleigh or hill sprints. Rest is very important to build muscle, but do not be afraid to train hard. The body is very strong and will adapt to the training.
May Do not let your workout lasts longer than 60 minutes
Frequent and shorter sessions provide faster than frequent and longer sessions results. When you start training, your body will increase your testosterone levels naturally. In the 45th minute, testosterone levels returned to normal after 60 minutes, the body begins to produce less testosterone and cortisol, a hormone that eats muscle tissue and increases fat storage. So do not form more than 60 minutes, or you will not be able to build muscle and gain weight.
http://bit.ly/126vQIQ
http://bit.ly/14hIkSe
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