Observing this list, which consists of 10 important rules that tell you how to properly build your muscles, you will eventually get the body that you had only dreamed about before. Naturally, in a short period it will not be possible to achieve the desired, however, so that the efforts made do not become in vain, these rules must be recognized as “golden” for themselves and always strictly follow them.
- 1 Rule number 1: nutrition
- 2 Rule number 2: limit cardio
- 3 Rule number 3: number of repetitions
- 4 Rule number 4: implement integrated training
- 5 Rule number 5: stretching
- 6 Rule No. 6: regular food
- 7 Rule number 7: bodybuilding should be diverse
- 8 Rule number 8: working out all the muscles
- 9 Rule No. 9: Eating Before and After Class
- 10 Rule number 10: rest for recovery
Rule number 1: nutrition
When buying products, do not forget to get acquainted with what is written on the labels. This will help you get reliable information about the number of calories in them. And in more detail about the methods of nutrition can be found in our article - a diet for muscles.
Rule number 2: limit cardio
3 workouts on a treadmill and no more should be done per week. The duration of one cardio session is approximately 30 minutes. Performing cardio is best done at intervals - this method will create optimal fat loss and at the same time help maintain muscle mass. There are two types of interval training - medium and high intensity. The selected complex should be performed 1-2 times a week, within 30 minutes.
Rule number 3: number of repetitions
Each approach should have no more than 20 repetitions. In this case, it is important to get the onset of muscle failure at about the 12th repetition of the exercise. The optimal number of repetitions varies between 6 and 12 times in each approach. This is the only way to ensure a comfortable increase in muscle mass. The duration of the training should not exceed one hour, it is also necessary to observe the rest mode - at least 70 seconds between sets. It is important not to increase the amount of exercise, but to correctly add the weight of the projectile.
Rule number 4: implement comprehensive training
You should know that the best result from training is achieved if the athlete concentrates on those exercises in which many muscles are involved at the same time. For example, such as pull-ups on the horizontal bar, squats, push-ups, bench press, etc.
Rule number 5: stretching
Stretching and light massages can help prevent injuries and provide quick muscle recovery before your next workout.
Rule number 6: regular meals
Food should enter your body in small portions, in the amount of 5-6 receptions per day. High-quality foods high in carbohydrates and proteins are needed to ensure muscle growth and to maintain a high level of metabolism.
Rule number 7: bodybuilding should be diverse
Some parts of your training program must be changed after 4-6 weeks of rigorous implementation. You can, for example, increase the number of repetitions, or add another additional exercise or reduce the time of rest. Periodically it is worth carrying out pumping training.
Rule number 8: working out all the muscles
In each exercise or workout, try to use as many muscles as possible. Due to this, an increase in the secretion of growth hormone occurs in the body, which serves as a stimulus for the growth of muscle mass.
Rule No. 9: Eating Before and After Class
Eat foods rich in slow carbohydrates (cereals, fruits, vegetables) and protein an hour before class. The ratio of carbohydrates to protein should be: 2 grams per 1 gram. After training, also consume protein, but also add quick carbohydrates (honey, white bread, dark chocolate).
Rule number 10: rest for recovery
7-8 hours of sleep per day is an ideal time for a full recovery of strength, working capacity and excellent well-being. If you had to spend a sleepless night, then the time for sleep needs to be quickly replenished.