How to bulk up muscle?

The muscle mass will improve her figure. It consist taken once dry mass accompanied by an increase in muscle size matching. In addition, the volume of muscles develops when there is a good muscle pump (retention of muscle glycogen). The time required for the muscle mass varies from one individual to another because the gains in lean mass and decrease gradually as the person ages. Specifically, taking muscle volume based on regular exercise fitness and a good diet rich in carbohydrates and proteins. For faster results, there are also dietary supplements, such as creatine, which promote muscle development.

Gain muscle size with good nutrition
To gain muscle size, the athlete should consume more protein and carbohydrates. Indeed, proteins are the main constituents of muscle while carbohydrates give muscles a full. Taken during the mass, nutrient inputs should be distributed as follows: 50% carbohydrate, 35% protein and 15% fat. These proteins can be found in legumes (lentils, chickpeas ...), in dairy products, in eggs and fish. However, dietary supplements also provide interesting protein intake. Among the most popular creatine appears that promotes accumulation of water inside the muscle cells, causing them to increase in volume. The gainers are also recommended, but the product contains at least 30% protein are recommended. Similarly, a BCAA supplement will be most beneficial to provide the energy needed for making volume. In addition, the diet should be accompanied by proper hydration.

The practice of physical exercises to gain muscle size
The exercises is also important to take muscle volume. The first recommendation is not to finish (an isolated muscle work), but rather focus on mass work. For example, a series of dips or bench presses standards sufficient to work the chest instead of favoring or inclined series prints. The second recommendation is not to seek power but rather to try to maximize muscle congestion over the years. It will therefore be avoided heavy work and opt for weight with which you can achieve between 10 and 20 repetitions without much use his muscles. Phases of recovery between sets last 1mn30 and it will take four workouts a week. In addition, a minimum rest period of 24 hours must be observed between each session to allow the muscles to recover and grow properly.

The bodybuilding program for muscle mass
The exercises consist of 3 sets of 10 to 12 repetitions. Weights should warm the muscles at the end of the series and not tired or burning. The first day will be dedicated to weight training biceps, pectorals and abdominal. For the latter, the exercises will consist of readings bust and legs. For working pectorals, we must practice the bench and pulley exercises. About the work of biceps, exercise is recommended to curl pulley and curl with dumbbells. The second day will be dedicated to training calves, hamstrings, quadriceps and abdominal. To work the calves, the calves are recommended exercises standing and sitting. For cons, the work consists of hamstring curls and leg dead lift. For quadriceps, it will be squats, legs extensions and leg presses. The third day will be dedicated to the work of the trapezes, back and abdominal. Shrugs exercises are recommended for trapezoids while rowing and will make the draws for the back. Finally, triceps, shoulders and abs will be worked on the 4th day. The training program will consist of developed and lateral raises to work the shoulders and triceps dips and the pulley for triceps.