7 Rules of Muscle Building Program
The main reason why basic exercises are recommended is that they educate muscles of body to work together, creating an athletic stance. Furthermore, they activate the nervous system work, which involves the production of growth hormones. Proper technique for executing basic exercises involves all muscles of body including the abdomen and arms.
1) Ideal exercise execution technique
Remember that even the smallest mistake can cause injury. It is important that you learn from start to do exercises correctly and only then increase weight.
2) Increase load in each workout
Muscles need to grow with gradual weight gain. Therefore, you need to start with four repetitions in a couple of days and try up to six and then increase the weight and then four repetitions.
3) Security by making exercise
Use safe machines which can hold weight in case of higher need; use machines safely and exercise with a trainer who can help you in better way.
4) Enough energy to train
You must have enough energy before you start your training session. You are supposed to take 50-60 grams of carbohydrates, 15 grams of protein and 5 grams of creatine 30 minutes before training. You need to take 100-120 grams of fast carbs, 50 grams of protein and 5 grams of creatine immediately after training.The muscle maximizer
5) Eating for muscle
Body needs surplus energy for muscles to grow, so you need to increase your daily calories by 10-15% and about 2 grams of protein per kilogram of body weight per day.
6) Sleep and rest
In order for body to fully recover after training, you need minimum 8-hour sleep daily. Also, avoid any physical activity on rest days.
7) Pay attention to the program recommendations
You must not increase the number of advised reps and sets and do not change the program exercises, or add new ones at all, and it is not advisable to do a lot of cardio.
If you followed the basic muscle building program rules, it will help you increase muscle mass significantly within 6 to 8 weeks. If you decide to increase the number of repetitions or change the exercises, this will slow the process.
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JULES AVERY SMITH