Click me
Transcribed

How To Build Muscle Fast

How to Build Muscle Fast

Basic Rules to Follow

Diet

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.



Training

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.



Rest

Away from the Gym/Training

Even an elite athlete will need as much needed rest as possible when trying to build muscle mass. HOW TO BUILd PFaST MUSCLE Basic Rules To Follow DIET BOOST current calorie intake by between DAILY PROTEIN 500 AND 1000 CALORIESPER DAY INTAKE What to eat? Try to consume 1 gram of protein for every pound of individual body weight. wholemeal pasta chicken BEEF fish brown rice BAM ЗРМ 8PM PUT A 3 MEALS A DAY STOP TO 11AM 5PM 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. 8AM 2PM 8PM SWITCH TO 6 SNACKS/ |MEALS PER DAY, INSTEAD TRAINING RULES Don't avoid working legs Work all areas of the body This elicits maximal hormonal Train a minimum of 3 times per week E testosterone (growth hormone + IGF-1) DaY FOCUS SETS & REPETITIONS MUST DO EXERCISES 4 SETS OF EACH, 8-10 REPS To be supported by 4 additional chest or tricep Incline Dumbbell Press Dumbbell Flyes exercises Barbell Bench Press MUST DO EXERCISES To be supported by 4 additional back or bicep 4 SETS OF EACH, 10-12 REPS One-Arm Dumbbell Row exercises Lat Pulldown Bent Over Barbell Row- MUST DO EXERCISES To be supported by 2 additional leg exercises 4 SETS OF EACH, 6-8REPS Leg Press Standing Calf Raises Barbell Deadlift Barbell Squat REST AWAY FROM THE GYM/TRAINING, even an elite athlete will need as much rest as possible when trying build muscle mass Sources FOR A MORE EFFECTIVE WORKOUT CHECKOUT http://www.bodybuilding.com/ http://stronglifts.com/ TCR MERCURY COMPRESSION TRAINING http://www.muscleandstrength.com/ http://www.livestrong.com/ CLOTHING MERCURY TCR 200 POUNDS 200 GRAMS eggs FRUIT turkey YOGURT

How To Build Muscle Fast

shared by Foundonline on Mar 14
3,592 views
5 shares
0 comments
How to Build muscle is not a problem for many. However, how to build muscle fast can be a major problem. This infographic illustrates how to approach this by following 3 common rules. Diet, training and rest.

Publisher

Canterbury

Tags

diet gym

Category

Health
Did you work on this visual? Claim credit!

Get a Quote

Embed Code

For hosted site:

Click the code to copy

For wordpress.com:

Click the code to copy
Customize size