Muscle Gaining Secrets Summary
As good beginners always make many mistakes because we are not well informed. This post may help you avoid typical errors.
1) 8 to 10 repetitions WELL MADE, with the maximum weight you can handle. 3 to 4 series.
2) Do not be afraid to eat more than necessary in this sport. NECESSARY. And very important, MAKE SURE PROTEIN CONSUMPTION.
3) Sleep at least 8 hours (never less than 6)
4) Train each muscle group once a week only 1.
Now we are going to detail.
1) First beginner's mistake -> many repetitions and many sets.
Here I quote the words of HHH's WWE "It stimulates the Muscle Gaining Secrets Summary, do not kill." The typical training schedule that starts with the beginner who wants to increase their muscle mass is for example: 5 sets of 15 to 20 repetitions. WRONG! Here it is best to determine the weight you can do a MAXIMUM of 8 to 10 repetitions per exercise privileging form, ie, doing exercises well, that is, with proper back posture, etc.. and if your intention is to gain mass, with 3 or 4 sets will suffice. This was in my case (and most) the best way to add up mass. Besides weight training should not last more than 45 to 60 minutes.
2) Second failure beginner -> Improper diet or simply ignore the diet.
There are diets with different objectives, some weight loss known as the Atkins diet for example, maintenance diets, etc.. What we seek? Muscle mass, so we gain weight! It is very important to know that inevitably in our search volume also will gain some fat, which can be small if we manage well the diet.
The idea is to consume 500 to 800 calories more than we need in our body weight, but it is important to choose the sources of those calories to not gain much fat. I recommend low-fat sources such as:
Q These are foods we provide the necessary energy in the form of carbohydrates. But by far the most important thing here is the PROTEIN, without adequate intake of protein will not build muscle.
What is appropriate? For the ordinary human recommended intake is about 0.5 to 0.6 grams of protein per Kilo of body weight. Bodybuilders get to consume up to 3 grams of protein per Kilo of body weight, which to some may seem excessive and even worse, it is known that protein overload involves damage to the kidney. I have seen good results limiting protein intake to 1 to 1.5 grams per Kilo in weight, in my case, weighing 80 kg, consumption typically 80 to 90 grams of protein a day.
The largest intake of protein food is immediately after training (some say 30 minutes) as it is the best time to assimilate what we eat.
Where do you get protein? Good sources of protein are:
Chicken (1 piece provides 18 to 20 g of protein)
Fish (1 can of tuna provides 25 to 30 g of protein)
Red meat (a piece normal 100 grams should provide about 20 grams of protein)
3) Third beginner's mistake -> Ignore the rest.
We should ALWAYS sleep at least 8 hours to allow for adequate recovery and muscle building. Sleep is necessary for growth.
4) Fourth beginner's mistake -> overtrain
The delay in muscle recovery, needs at least 30 to 36 hours of rest before the next training session, so it is recommended to train each muscle group once a week only 1.
For example (just an example)
Monday: Arm (Biceps - Triceps)
Tuesday: Legs - Abs.
Thursday: Back - Shoulder.
Saturday and Sunday: Rest.
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