7 recipes for growth - effective work on muscle mass.

As you already know, the entire training process in bodybuilding is divided into two fundamental conditional periods: 1) work to build muscle mass and 2) drying, honing the relief. But the first one is considered the most important and most important, because at this stage you develop the muscle volume and strength so necessary for every bodybuilder. And drying out after that is a matter of technique. We will talk about how work on muscle mass should be correctly structured and some useful recipes for this process in this article...

1. If you want to take your muscle growth to a new all-time high, eat at least five times a day, approximately once every two to three hours. You must maintain a constant supply of amino acids and glycogens from protein and carbohydrate sources, since you never know when your body will need these precious nutrients. In addition, if you do not eat every few hours, you can unknowingly trigger the starvation mechanism, which will signal your body that it is time to start consuming its own muscle tissue, which, of course, should not be allowed under any circumstances.
2. All you need is basic exercises! Center your bodybuilding training program around big, compound movements such as squats and presses. You should strive for maximum efficiency of efforts, and focus on as many muscle groups involved as possible. But how is this possible with a minimum number of repetitions and approaches? - believe me, it is possible. For example, squats train not only your legs, but also your lower back and buttocks, so isolated work on the muscles that helped during squats should be minimized. This will give you more opportunities to restore your body, and will help you grow faster during those hours when you are away from the gym.
3. Don't do more than 30 sets in one workout. Sports medicine experts have reliably established that fewer sets are usually better. Overtraining is the number one reason why most bodybuilders fail to gain quality, impressive muscle mass.
4. You should never train more than two days in a row. Your muscles aren't the only parts of your body that need to recover after a hard workout. Your entire nervous system also needs quality rest.
5. Always have a protein drink on hand to drink immediately after each training session. Research shows that increasing insulin levels immediately after intense exercise promotes muscle protein synthesis, leading to faster muscle growth.
6. Take a break after four to six weeks of continuous high-intensity training. Better yet, take a whole week off. Well, or at least reduce your training intensity for about two weeks. This allows for full recovery after hard physical work and in many cases will promote a new surge of muscle growth and progression.
7. Hold the tail with a pistol and the sternum with a wheel. Here we are talking about your psychological stability. Try to remain calm throughout the day, no matter what. Receiving excessive emotions, both positive and negative, can cause correspondingly excessive energy burning, and we need the accumulated energy of your body as fuel for rapid muscle growth. So don't waste it. Although, of course, giving free rein to positive emotions is sometimes very pleasant, and also extremely necessary...