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Gain Muscle Secrets

Everybody needs to pick up muscle. In the event that you need, figure out how to win.

There is each motivation to pick up muscle. In the event that you don’t have enough muscle, lose fat will cost revulsions. The conditioning does not exist, that model photograph essentially has more muscle and less fat than you. The cardio is insufficient. Women, don’t stress, you are not going to put as mass. In the event that you have an old, muscle is your benefits plan to be solid.

These are the key to fill those garments and look awesome :

1. Lifting

The long-continued efforts, as distance running or cycling, are great for burning fat, but do not make your muscles grow. Launchers, Weight, sprinters, tennis players, basketball players, all weightlifters. If you want to grow, put iron in your life.

2. Lift more weight

To grow your muscles have to work over your limit. Beware, do not hurt. Always keep proper posture. Just follow this principle: when your head tells you that you can not lift the weight again, lift again.

3. Volume

Need more weight or more reps? Both! The volume is multiplied by the weight repetitions, and that is the value that you have to increase. If you do only three reps with a lot of weight, strength will increase, but not the size of the muscles.

4. Short and intense

Spend two hours in the gym is a bad idea. Your muscles store a finite energy as glycogen. If you run out, you’ll never get to achieve maximum volume, because you’ve run out of strength. You have to take the muscle to the limit with the energy you have. The session should not last more than 50 minutes.

5. Measure and progresses

Muscles quickly become accustomed to the effort. Therefore it is important to keep a diary of your training and progress, and every day lifting more volume than last time. I did not say the same thing, I said something else. For example, if you did ten reps with 20 kilos, you have to do ten to 25 kilos, or twelve with 20 kilos.

6. Rest

The muscle does not grow in the gym, it grows while you sleep. If you do not stop rest days between training, and not enough sleep, muscle fibers do not regenerate and grow properly. Can not lift more than in the previous session? Your muscles have not recovered. Go home and come back tomorrow. As they say inCalifornia, Go Hard or Go Home.

7. Come

We’re talking about gaining muscle, not losing weight. You have to eat more, but without going over. Calculates an additional 15% on your usual spending. Your body has to build a new lump; you need bricks, i.e. more protein. But not only proteins. If you do not eat enough carbohydrates, the body breaks down protein for use as energy, and do not reach the muscles. Eat carbohydrates that are absorbed slowly, like vegetables, brown rice and lots of green. Do not forget fat, little, but necessary.

8. No stress

You know that growth hormone is essential to increase your muscles. But if you’re stressed, your body is flooded with cortical, a hormone that puts us on alert. The blocks cortical and growth hormone testosterone. Also cancels the immune system, increasing the risk of falling ill. Take it slow.

This is not a program for the whole year. Again, talk to gain muscle, but you can not win forever. There is growing seasons that alternate with other maintenance muscle or fat loss.