How to Build Muscle for Beginners

Want to be a big boy with broad shoulders, big chest and thick arms? Many people have the illusion that this is not meant for them. They see little progress and believe that it is the only way to anabolic steroids. Nothing illegal manner, but discipline, which is the basis for going from a size L S.

Train, eat and rest

They are the three commandments of the big-boy country at least give three days a week of your body together, reward your body with food that it needs to grow and take plenty of rest so that you have recovered in time for the next workout. In this article I want to explain that with a good balance between training, food and rest can come much farther than you ever thought possible.
Train

The will to properly and training hard is the most present. In good spirits you go three times a week to the gym and work up a sweat. The will is there, but many people lack the specific knowledge that progress is hindered. Here is a list of common mistakes made in the gym:

  • No education
  • Poor performance of the exercise
  • Overtraining on popular muscle groups such as the poor
  • Neglect of muscle groups such as legs
  • An education for more than 60 minutes

Now that you are aware of the rookie mistakes you do not make them more, simple right?
Imagine training schedule with an instructor or find yourself on the internet. It is important that all your muscle groups every week in proportion to deal with them, and this cycle is repeated for a week or 7. For the proper conduct of the exercise, you can again contact your instructor or the Internet. Many people perform even the simplest exercises wrong, because they want to lift too much weight. Fact: with good workmanship booking more progress than poor execution with more weight.
How delicious the pump in your biceps, your armtraining: Do not overdo it. Like the other muscle groups you exercise your arms only 1x per week. Just as the legs. Many people neglect this muscle group because it might not be the most visible group. But why this is no less important to train. Remember that finally the most optimal training time is one hour. This has to do with your growth hormones and testosterone: half an hour after this training is greatest, but after an hour until it falls below the basic level.
In one of my future articles I will go deeper into the tips and tricks of the train.

Eat

Nutrition is the most underrated aspect of striving for a better physique. If the will to practice most often occurs, it is in the eating habits often hard to find. Many people do not realize that if you have a poor diet, were all sweating in the gym for nothing. As a car needs gasoline to get from A to B, your body has enough food needs of this size S converting size L. It is important to use the proper fuel as diesel in a petrol vehicle is not exactly good.
Many good and calories you need. The idea is that you are sitting right above is maintained, so that you arrive.When you combine this with weight training, you will usually arrive in the muscle and not fat. The average strength athletes has quickly established more than 3000 calories per day. This seems like a lot, but by eating several small meals a day, you can come easily to your needs.
Write down what you eat in a day. You will see that not much is, even if you plan on being and probably more than half unhealthy and deliver it in no way contribute to your physical goals. Replace bag of chips with a handful of unsalted nuts, bolts microwave meals out the door and buy rice and chicken. The most important meal of the day is the meal after training. Immediately after the workout your body is screaming for sugar, so eat a banana. Half an hour later, you can choose a protein shake, so your muscles quickly give proteins. Once again a half hour later you eat a carbohydrate and protein meals.
In one of my future articles I will go deeper into healthy food and provide tips for creating an effective diet plan.
Ro

Last but not least, peace. Not always easy for the fanatics among us. You like to work out and think the more the better and going every day rampage in the gym. Unfortunately this does not always apply and have to catch up in time rest. How much sleep you need depends on your training and your condition. It is important that your training is well balanced, so that you have recovered in time and can grow before resuming suspended from irons. A good guideline is to give at least 72 hours of rest between workouts by most muscle groups. This also means that you will not, for example, your shoulders and chest trains on two consecutive days, because when you train the muscle groups you use the same secondary muscle. Your stomach is an exception and can train you more often if needed.Also, make sure you get enough sleep: A good guideline is at least eight hours of sleep per day.
Later, I will elaborate on the importance of peace and what aspects you should take this into account.
Treat your body like an animal, train it and reward it with food and rest
Discipline

After reading this article, you will have a rough idea of ​​the most important factors to consider during the process where you strive physically centered. If you are really motivated, the training will be good. But make sure you have the discipline to at least as much attention to your diet and plenty of rest. So remember: train, eat and rest. If you neglect any of these three commandments book you do not get the results you can get close.

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