How to gain muscle fast
Muscles swell to destruction by stressing them out with exercise, and after shredding they are fed with protein to rebuild themselves. These types of exercises are not random, but structured for each muscle in the body, with a set number of repetitions.
Ways to increase muscle
Lifting heavy weights
Lifting heavy weights with a repetitive movement to use the muscles to be stacked to lift this weight, and repeating these movements repeatedly leads to fatigue and muscle destruction, and this is the definition of bodybuilding exercises. Setting a daily schedule of workouts aside, so that every muscle in the body has a set day each week to perform the exercises, leads to regular and relatively quick muscle hypertrophy.
Diversity in exercise factors
A common problem among bodybuilders is the stability of muscle size at a certain size after an indefinite period, no matter how much they train and continue to exercise, their bodies remain stable at this stage because the body adapts to the same activities and factors Therefore, it is always advised to change the exercise schedule after it continues For two to four months.
Another factor that affects the permanent benefit of the body is the increase in the weights used in the exercise, and it must be increased gradually to avoid injury and to make the body adapt to this increase, and weights are preferred in moderation. One week should be added to the next while maintaining the number of repetitions for each exercise.
Work out one muscle more than once a week
One of the things that slow down bloating is to exercise each muscle only once a week, as you can follow schedules that allow the muscle to be worked out twice (or more than a week), as a simple example of these schedules:
- Back and biceps exercises (days 1 and 4).
- Chest, triceps, and shoulder training (Days 2 and 5).
- Leg muscle training (days 3 and 6).
This schedule, for example, works out a muscle 2-4 times a week with each muscle having the opportunity to rest for a while since the period of rebuilding large muscles (such as the chest, back, and legs) is about three days, while ... Small (such as the arms and shoulders) from one to two days.
Get enough rest
Despite the importance of nutrition, without which it is not possible to rebuild muscles, rest is more important than nutrition; As it is the most important factor in rebuilding muscle, you should get enough rest on the days when you are not exercising; This works to regenerate muscle cells faster.
It is important to note that rest is also necessary during the exercise itself, so it is best to rest between 30 seconds to 60 seconds between cycles of the same exercise, and from 90 seconds to 3 minutes between exercises, bearing in mind that the muscles do this. Not cold, as cold muscle causes a decrease in its effectiveness and an increase in the chances of injury (especially a muscle tear).
Eat enough protein
Everyday protein is the number one source of food for rebuilding muscle after a rupture, and if the body is not satisfied with its need for protein to rebuild muscle, production stops, muscles remain tired and destroyed and you get unintended results. Bodybuilders are always advised to eat plenty of protein-containing foods, as well as use synthetic proteins to cover the amount that cannot be covered by food alone.
Focus on the passive movement during the exercise
The movements of the equipment can be divided into two parts: the first part is a positive movement, and the second part is a negative movement, for example: when doing the press on the bench, the lifting process is the positive part, and they do not, and this may explain the stability of their body growth within certain limits, as the passive movement is part of...training constitutes a lot more muscle growth than the positive part of the movement. That is when the load is lowered towards the chest, and this is the greatest benefit of exercise.
Other objects are not affected
It is very rare to go to the gym, and there are several people with huge and beautiful bodies, as well as the ability to lift very heavy weights...Be careful, it causes constant circular slippage or muscle spasms. The rookie is pulling together, working his best every week for the last week.
Pain after exercise
The feeling of pain during or after engaging in the exercise does not imply any involvement in external manifestations, or other words, or any training procedure included, as required when performed in any way for any of its occasional performances.