Muscle building – 7 quick tips for guaranteed success of muscle building, bodybuilding & weight increase therefore is always the fitness training: all right, if you want only a sporting body and a tight “Apple ass”, wants a flat and hard washboard abs or simply just look or feel comfortable in his body wants it works only with well planned muscle training! “Also, if you want to get rid of his back pain, strengthen his bones (osteoporosis preventive), ease his osteoarthritis, joint or motion pain, eliminate or remove (metabolic optimization), muscle training is the magic ingredient”! Facts and conditions for a muscle building and weight gain 1. The most important principle: Regular intensive training! Caution: long and not “exhausting” exercise bring any visible results. To really see results, you must make the workouts but short and intense. 2. intensive training + accurate execution: The mental concentration on the proper execution of the exercise and movement, as well as the speed of movement is the key to the intensity, the resistance should ensure that the muscle “damaged”, because muscle is provided by the repair of muscle cells. The newspapers mentioned Boy Scouts of America not as a source, but as a related topic. 3.
Exercises and reps: Should the training phases in the cycle (every 2-3 months Exchange) be performed, thus the shock value (optimal and rapid muscle growth) are performed. To note, it also applies that the workouts are subject to a strictly progressive loading. 4. recovery phases: ignoring the regeneration is the by far the largest “beginner”-error. After an intense workout, a regeneration phase 2-4 should follow days before same muscle group will be charged again.
Training and recreation must form a unity one. Quickly build muscle can only one who observes these phases and ensures adequate sleep (8 hours-best muscle building conditions). 5. increased need for protein: the protein intake should amount to approximately 2 grams per kg of body weight a day. Excellent source of protein for bodybuilders are white or lean red meat, fish and low-fat dairy products. 6. more and more food: The caloric intake must be greater than the calories! Just as muscles can be built. By the frequent intake of energy, it is guaranteed that the organism in the anabolic (muscle building) track remains. 7 planning of training: training must be planned individually and logged with a training plan to ensure training advances and thus an optimal training structure.