LovesTheTeam.com

You will need

• - sports wear;
• - gym;
• - a new diet;
• - a diary;
• - sports nutrition.

Instructions

1

Sign in to the gym. Very difficult to swing muscles, dealing only, for example, on horizontal bars anduneven bars. You need to train only with a barbell and dumbbells. Go to the gym three times a week. On the first day, perform exercises on the legs (squat and leg press), in the second - on the chest (barbell press, dumbbell layout) and in the third - on the back (pull-ups and deadlifts).

2

Increase weight on shells. Muscle fibers will respond with growth only when you give about the maximum load. To do this, you need to increase the load on the shells every week and month. In addition, it is recommended to add the number of times in the set. Start with 7-9 and bring the repetition to 10 in the approach.

3

Watch your diet for the day. Without competent abundant nutrition, it is practically impossible to build up one kilogram of muscles in the hall. You need to eat 5-6 times a day every 3 hours. This is almost an ideal formula. Food should consist of proteins (fish, meat, eggs, milk) and carbohydrates (pasta, potatoes, porridges). Consume at least 150 grams of pure protein every day.

4

Add a sports nutrition item to theDaily intake of food. Buy protein and a geyner to create a solid foundation for muscle growth. Stir 30 grams of protein with 300 ml of milk and drink 3 such servings every day between meals. Gainer consume before and after training in the same proportion.

5

Keep a journal of training and results. Get a small notebook where you write down every day everything that you do during training and eat. This step will help you to discipline yourself, as well as track the results. In addition, you will know exactly what kind of work you have today. As a result, you will save a lot of time and get a great return on your workouts.