There is a synergy of factors that must work together for maximum muscle and weight gain goals, starting from workouts, nutrition, sleep e.
t.
c.
Daily diet - nutrition .
The critical point is to give to your body what it needs to grow and not a lot of food (by eating more).
Now that you are training there are additional reasons to eat less and more carefully rather than eating without concern.
Bodybuilding supplements like creatine, HMB, protein etc are very essential and can help your muscles growth.
In fact powered supplements can replace kilos of food and can really reach you to the next level.
However you should always look for supplements with proven results and from well known manufacturers.
Water is also an essential supplement with great benefits and can help your body (and your skin) circulate the nutrients throughout the muscles and help them grow better and faster.
Sleep - Allow your self to take as much sleep as it wants (when you can).
That also means that the muscles take the maximum rest they need in order to help them to get bigger and bigger day by day.
The important rule is that the body is exercised at the gym but builds itself at rest.
Progressive Overload - You will not get bigger and stronger at the end of your weight training program (for example after 6 months) if during this period you do not progressively increase weights.
If you do not increase weights that means by the end of your program you will have conditioned your muscles only to handle this weight and not gain mass and make bigger and stronger muscles.
The rule is that muscles have the ability to respond to bigger weights and therefore progressive overload will stimulate your muscles make them respond and grow.
The major idea is to follow balanced progressive programs and intense workouts no more than an hour because beyond this point intense exercise is progressively less effective.
In addition you should keep in mind that overtraining will not give to your muscles the required growth and therefore monitoring your overall growth is critical.
You should not train more than 5 days per week and you should consider to once every couple months to stop training for 10 to 14 days.
Focus your bodybuilding training for muscle growth on compound exercises .
Compound Exercises are those which stimulate more than one muscle group at a time and they have a direct positive effect on the entire skeletal system and trigger growth throughout the body.
Goal setting - You should always have a goal and a good plan in action on how to reach this goal.
Measure always your results (muscle growth) and take corrective actions where necessary.
t.
c.
Daily diet - nutrition .
The critical point is to give to your body what it needs to grow and not a lot of food (by eating more).
Now that you are training there are additional reasons to eat less and more carefully rather than eating without concern.
Bodybuilding supplements like creatine, HMB, protein etc are very essential and can help your muscles growth.
In fact powered supplements can replace kilos of food and can really reach you to the next level.
However you should always look for supplements with proven results and from well known manufacturers.
Water is also an essential supplement with great benefits and can help your body (and your skin) circulate the nutrients throughout the muscles and help them grow better and faster.
Sleep - Allow your self to take as much sleep as it wants (when you can).
That also means that the muscles take the maximum rest they need in order to help them to get bigger and bigger day by day.
The important rule is that the body is exercised at the gym but builds itself at rest.
Progressive Overload - You will not get bigger and stronger at the end of your weight training program (for example after 6 months) if during this period you do not progressively increase weights.
If you do not increase weights that means by the end of your program you will have conditioned your muscles only to handle this weight and not gain mass and make bigger and stronger muscles.
The rule is that muscles have the ability to respond to bigger weights and therefore progressive overload will stimulate your muscles make them respond and grow.
The major idea is to follow balanced progressive programs and intense workouts no more than an hour because beyond this point intense exercise is progressively less effective.
In addition you should keep in mind that overtraining will not give to your muscles the required growth and therefore monitoring your overall growth is critical.
You should not train more than 5 days per week and you should consider to once every couple months to stop training for 10 to 14 days.
Focus your bodybuilding training for muscle growth on compound exercises .
Compound Exercises are those which stimulate more than one muscle group at a time and they have a direct positive effect on the entire skeletal system and trigger growth throughout the body.
Goal setting - You should always have a goal and a good plan in action on how to reach this goal.
Measure always your results (muscle growth) and take corrective actions where necessary.
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