Fast Muscles Gain
"Fast Muscles Gain" is a relatively straight forward process
, as described below.
Step 1: Give your body an appropriately challenging stimulus.
This can come in the form of body weight exercises such as a pushups and pullups, and/or weight training, with free weights or machines.
The best types of exercises are those that involve the maximum amount of muscle. This will best promote fast muscles gain.
Take for example a bicep curl which stimulates the muscles of the forearm, wrist, and biceps (and shoulders to some smaller extent) vs. a squat which not only involves the largest muscle group in the body (the legs) but also hits the largest number of muscles, working from the tips of your toes all the way up to your neck (maybe even higher because it works the mind in a way, completing a challenging enough set of squats will make you a better person.)
So when choosing your exercises, always opt for compound movements, compound being those that involve multiple joints. Instead of biceps curls do chin ups with your palms facing towards you. Instead of leg extension do full depth squats. Instead of triceps extension do full range of motion parallel bar dips. The key is using a full range of motion and using an appropriately heavy weight, this being one that is challenging yet still one that you are able to handle safely.
Step 2 and 3: Eat and Rest.
Contrary to what is typically thought a majority of your results come out of the gym, namely in bed and in the kitchen.
Rest here applies both to time between workouts, varying anywhere from 48-72 hours when again hitting the same muscles.
There are a number of correct ways to manage your workout schedule, whether it be an upper body/lower body split where you would do upper body Monday, lower body Tuesday, rest on Wednesday, then back to upper body Thursday, and so on. Or you can take it further and do all upper body pushing exercises (bench press, dips, and shoulder presses) on day 1, upper body pulling exercises (pullups, chinups, and rows) on day 2, lower body exercises (squats, lunges, and deadlifts) day 3 and so on.
Although the most beneficial to beginners and advanced trainees as well is often a total body workout, doing all upper body and lower body work together in one workout. Working more muscle groups in one workout ensures a large stimulus on the body and thus more muscle growth later.
And also sleep, which your body will be the best judge for how much you need.
It's fairly simple: go to sleep when tired and try to wake up naturally without an alarm clock when possible.
In terms of eating it's best to eat naturally and follow the ingredient rule: the fewer the ingredients in a food the better it usually is for you.
Take for example a natural peanut butter which is peanuts, salt vs. a twinkie which has anywhere from 40 to 50 ingredients.
Base your diet on large amounts of vegetables, fresh meats that are processed as little as possible, nuts, fruits, and minimally processed dairy and you will get fairly impressive results.
Step 4: Repeat!
by: Christian Ray Dinopol
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