How to grow muscle

Bodybuilding

Many people believe that bodybuilding is just a sport of pleasure. This is wrong. This sport is based on science and experiments. Some practice bodybuilding, raise large weights and effort, but without results and do not show muscles. The reason is not to follow correct and correct procedures when practicing sport. Which we will identify and on the right ways to amplify the muscles in this article.

Ways to enlarge muscles
There are three main ways to enlarge muscles:

Diet

• Eat six meals a day: Food has a great role in body building, gives vitality and vitality, so the three main meals are no longer enough for bodybuilding, because more calories will be burned than before.

• Many protein-rich foods such as boiled potatoes, rice, bread, whole grains, and protein sources are hard boiled eggs. , Poultry, fish specially tuna, red meat, milk and its derivatives).

• Use of dietary supplements: There are many types of dietary supplements that contain different proportions of protein, carbohydrates, fats and calories, and supplements stimulate the body to acquire the nutrients needed for muscle building, and you should consult your trainer about the appropriate CMOS type, component ratios and how to use it.

• Keep away from fats and salts: It is good to build muscle without fat, and this gives the muscle more beautiful and more prominent, so keep away from foods eat vegetable oils, animal fats, butter, fast food, soft drinks.

• Drink plenty of water: You should get enough water during the day between six to eight cups, and drink plenty of water during exercise.

Lifting weights

The muscle depends on building the weights, and the greater the weight the greater the opportunity to grow, and there are guidelines to be followed to raise weights:

• Graduation of weight bearing: Beginners who have not exercised for a long time have to lift light weights until the muscle is active and does not rupture, and then the gradual increase weights by muscle capacity.

• Muscular exhaustion: If a person continues to raise the same weight for a long time will not grow in the muscle, but should try to break weight with larger weights and exhaustion of the muscle and the inability to perform another repetition.

• Commitment to the schedule of exercises: The table is drawn by the competent sports coach, which determines the appropriate exercises for the person, and must be committed but not for a long time, but must change to break the boredom and muscle amplification.

Rest and sleep

Some believe that the muscle grows during exercise. This is wrong. The muscle grows during sleep and at rest, so it is necessary to sleep for long hours between six and nine hours a day, with two days to rest each week.