How to Build Muscle Fast
Basic Rules to Follow
Daily Protein Intake
Try to consume 1 gram of protein for every pound of individual body weight. 200 Pounds 200 grams.
Boost current calorie intake by between 500 and 1000 calories per day.
What to eat? eggs, oats, nuts, fruit, turkey, yogurt, wholemeal pasta, chicken, beef, fish, brown rice.
Put a stop to 3 meals a day. 8am 3 pm 8pm Switch to 6 snacks/meals per day instead. 8am 11am 2pm 5pm 8pm 10pm
The human body can only digest roughly 35 grams of protein in any one sitting, so eating a whole chicken will not help you.
Rules- Don�۪t avoid working legs. Work all areas of the body. Train a minimum of 3 times per week. This elicits maximal hormonal testosterone (growth hormone +IGF-1)
Day Focus Sets and Repetitions
Day 1 Must Do Exercises. 4 sets of each. 8-10 Reps. Incline dumbbell press, dumbbell flyes, barbell bench press. To be supported by 4 additional chest or tricep exercises.
Day 2. Must Do Exercises. 4 sets each. 10-12 Reps. One-Arm Dumbbell Row, Lat Pulldowns, Bent Over Barbell Row. To be supported by 4 additional back or bicep exercises.
Day 3 Must Do Exercises. 4 set each. 6-8 Reps. Leg Press, Standing Calf Raises, Barbell Deadlift, Barbell Squat. To be supported by 2 additional leg exercises.
Away from the Gym/Training
Even an elite athlete will need as much needed rest as possible when trying to build muscle mass.
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