What are the best way to build muscle quickly? What will help me build more muscle? Many people ask these questions without being able to answer them. Continue reading so you can build your muscles and increase.
Train hard, maybe it sounds basic, but it is very important, if you raise the same weight every month your muscles can not grow, so that the muscle grows you need to develop strength and that is achieved by training hard.
Your muscles grow by a phenomenon called “overcompensation” you need to train heavy to generate tears in the muscle fibers and your body by overcompensation and the muscle begins to grow.
Doing two exercises per muscle will not give you results, you need to perform three to four exercises per muscle, put your body and your muscles to the maximum amount of work possible because that way you are going to recruit the most muscle fiber making the Muscle grow effectively.
Do compound exercises These exercises are those involving several muscles at the same time Try not to do a lot of cardiovascular exercise as they burn and many calories and do not allow the muscle fibers to grow, when you are in a moment of increased muscle mass you can feel that you have lost definition, that you are very large this does not necessarily mean that it is Fat, maybe it is retaining water, it is advisable to make a volume plan when you are at an ideal weight, you have already lost a large percentage of body fat.
Losing body fat will help improve your hormonal environment and improve your insulin sensitivity, vital factors for the absorption and utilization of nutrients in the body in this way building muscle mass will become more effective.
Enough rest, as you have always heard the muscles grow during rest, you should try to sleep 7 or eight hours, since when you are in the deep sleep phase secreting growth hormones, which will grow muscle mass and maintains the percentage Low fat
Making one to two days a week of your training, training four or five days a week is enough.
To grow you have to eat, eat high quality calories for the body to build muscle mass, you must distribute the macronutrients in Proteins, Carbohydrates and fats, there are two ways to do it:
- Distribution of Macro Nutrients for people who have trouble increasing muscle mass:
20% Fat (healthy)
- Distribution of Macro Nutrients for people with a tendency to increase muscle mass:
20% Fat (healthy)
Before training a complex carbohydrate such as brown rice, oats and some protein is recommended.
After training, it is advisable to take protein shake and a high glycemic index carbohydrate, which is recommended only in this face since you have the ideal hormonal environment and the muscles are much more receptive, the high glycemic index carbohydrate will activate insulin this is Carrier of the amino acids to the muscle repairs it and allows for a better growth of muscle fibers.