Set of muscle mass - nutrition and exercise

Proportional muscular body at all timeswas considered the standard of male beauty. Therefore, when starting strength training, most athletes dream to increase muscle mass and acquire relief muscle. Even newbies in bodybuilding know perfectly well: in order for muscles to grow and develop, only hard workouts are not enough. It is also necessary to eat well. However, mindlessly increase the calorie content of the diet there is no sense. Of course, a set of muscle mass will occur in this case too, but your muscles will not be noticed under a thick layer of fat.

Therefore, you will have to revise your diet andreplace the usual dishes with useful ones. For example, soups or broths with a high content of fats of special nutritional value do not represent. Fried dishes, even cooked from meat, contain too much fat. The same can be said about sausages, sausages and smoked products. If your goal - a set of muscle mass, the basis of the diet should be complex carbohydrates, proteins and polyunsaturated fats.

A sample list of allowed products looks like this.
Protein source: poultry meat, seafood, low-fat fish, beef, veal, milk and low-fat cottage cheese. For a set of muscle mass, you must consume at least 2 g of protein per kilogram of weight. Chicken eggs contain a significant amount of protein, but they also have a lot of fat. Therefore, it is recommended that you consume no more than two yolks per day, while proteins can not be limited.

The source of complex carbohydrates are all kinds of cereals and pasta, potatoes and legumes.

Vegetables and fruits, as well as freshly squeezed juicesuse practically without restrictions. The only thing worth paying attention to is dried fruits and honey. For all the usefulness of these products, they are still very caloric, so uncontrolled absorption leads to an increase in the fat layer.
In your daily diet, be sure to include some vegetable oil. Fatty fish should be consumed at least once a week.

I would like to add that a set of muscle masswill be more effective if, in addition to conventional products, you will use special nutritional supplements. Protein cocktails are easy to use and can be used both before and after training. The whey protein is especially effective in this case. But casein is better to drink before going to bed, because it is digested for a long time.

To assimilate protein our body needsamino acids. Some of their amount is contained in food and protein, but this is not enough for a good result. Therefore, it is better to take amino acids in addition. Another necessary nutritional supplement is creatine. It helps the body recover more quickly after training, it has a beneficial effect on muscle growth.

Training program for building musclemass is developed individually for each athlete. However, beginners can recommend the basic exercises, which include deadlift, squats with a barbell, bench press, shags, pull-ups, press. As a warm-up, cardio exercises are suitable, such as jumping rope, exercise bike, treadmill. At the end of the training, be sure to perform stretching exercises.

It should be noted that in the mode of gaining muscle massit is important not only the intensity of training, but also quality rest. Do not try to visit the gym every day. Three to four times a week will be enough.

Distribute the load so that eachthe muscle group had the maximum recovery time. For example, with four days of training on Monday, exercises are performed on the chest and triceps, on Tuesday - on the back and biceps. Next is a day of rest. On Thursday, train your feet, on Friday - shoulders and forearms. Exercises for the upper and lower press are performed in each workout.

The duration of classes should not exceedhours. Since the set of muscle mass involves working with significant weights, you will not need it anymore. The number of repetitions is 8-10, the number of approaches is 3. Each last exercise in the final set is performed at the limit of possibilities.
Do not rush from one simulator to another. During the entire workout, the body also needs rest. Between the approaches it is from 30 seconds to 1 minute, between exercises make a break more, 2-3 minutes.

Every human body is unique, therefore,choosing a program of nutrition and training, focus on personal indicators. The reasons for the lack of positive dynamics are also highly individual. Therefore, learn to control the process yourself. Analyze errors and achievements. Do not forget to introduce a variety in the program of training, because the muscles get used to the stresses and stop responding to them.