How to quickly build muscles
• How to quickly build muscles
Almost everyone at one time faced with an obvious problem: at a certain stage of muscle just stop growing, not in response to the load-tested. Of course, the patrons of the gym and the guru of fitness centers this problem for a long time for myself decided to practice, because such knowledge is best learned in this way. Our article is for those who can not get the cherished results: science has identified five main areas that will help to overcome the stagnation and return to the orderly progress of muscle growth.
The main thing to remember (especially beginners) - any exercise with weights need to be slow. Do not seek to "shoot out" and go further, in this sense is a little bit. When you bench press, lowering the bar to the chest, monitor traffic and do not be tempted to take advantage of the physical weight of the projectile. In slow motion the muscles contract more taking on more of the same load. It therefore leads to faster muscle growth.
Forget about training five times a week - if you are an experienced athlete and do not support your body a special diet, such load can only damage the muscle growth. Generally speaking, any exercises with shells injure the muscle tissue, resulting in the body launches a "protective" program - increasing muscle growth. But it is not easy it takes time. Do not train a body part more than once in two days and you will be happy.
to monitor the progress of
It is extremely important to gradually increase the operating weight. But do not do it in infringement of the number of repetitions: operating weight should be comfortable so that you can do without problems for 10 repetitions in each of the three approaches (one warm-up with a light weight). Without gradualness can not do here - and many, by contrast, are trying to achieve everything at once, hanging on the bar as pancakes that bends the neck. You are here bent pieces of iron come or build the body? Increase the operating weight once a week, having reached certain level - every two weeks.
We adhere to the base
To hell with isolation exercises - they are only the main dish salad. By focusing on the consistent load on the biceps, triceps, quadriceps and what else is there, you do not give your body the most important thing: the systematic, equal load of all muscles of the body. Do more basic exercises and insulation leave at the very end of the training, as entertainment. Squats, bench press, standing barbell bench press, deadlift, dead pull, biceps - that something like this should look like every other human training, decided how to come in good form as soon as possible.
Unfortunately, it is necessary to sacrifice something. At step muscle set constant running exercise contraindicated. One might think that a good idea to supplement the power load kilometer marathon, but no - body brings all the work is not due to the effect of interference. Connect running when decide to hone relief - here the aerobic activity will only incidentally.