Who wants to model his body, has several options. He can rely on intensive training alone, paying attention to his diet, or simply using a combination of both. You can also swear by the commercially available shakes and protein bars instead of the healthy protein-rich diet. We have put together some effective and effective tips for muscle growth.
Tip 1 – A healthy protein diet
The most intensive training will not help you if you do not provide your body with the necessary energy. The rule of thumb is that for a rapid muscle growth, you need 2 to 3 g of protein each one kilo of body weight. The protein content that is ingested should be divided up to 6 meals per day. The 20 best foods for muscle building are:
- cottage cheese
- lowfat quark
- Kidney beans
- Natural yoghurt
- Green tea
- Herzer cheese
- pumpkin seeds
- Sunflower seeds
2. Tip – After a strength training – Cardio
Cardio is usually done at the beginning of the training, but when building muscle, it should be done after the strength training. This is the only way to get the maximum energy / strength to optimally stimulate your muscles. In the final cardio training you do not need the “maximum strength” in full.
Tip 3 – Change the training method every now and then
For optimal muscle growth, the training method should be changed more often. Here is some information about the possible training variants:
HIT (High Intensive Training)
HST – Hypertrophic Specific Training
GVT – German Volume Training
Tip 4 – Less good training is more than a long unstructured workout
Your body must also have recovery. Therefore, train the same muscle groups only once within 48 hours. Split your workout if you exercise over 3 times a week.
Tip 5 – Women need not be afraid of weights
Women have up to 30x less testosterone than men. Testosterone, however, is crucial in building muscle fast. Therefore, for the ladies for a firm body, the HIT method is recommended. The muscle has to be irritated.
6.Tip – Water, unsweetened tea are helpful – Soft drinks should be avoided
Drink 1 liter for every 20 kg of body weight (plus 1 liter if you’re doing an intense training session.) Fluids are very important to a body, and those who are well below those levels will slowly increase the amount to get used to that amount.
7.Tipp: compact exercises
In the new compact exercises, many muscles are claimed at once and are thus a strong weapon in building muscle. Stress in your body releases more growth hormones. That’s why compact exercises are more effective.
Tip – Control weight gain
Try to get the weights up every week, even if it’s only 0.5 pounds more. The wine is also sugary. Go in the gym to the limit, the advanced can drive it until the onset of muscle failure!
9th Tip – Everything is easier with music and rest periods
With motivating music you can increase your performance up to 20%! Rest periods are extremely important for the muscles because the muscles need time to recover. After hard training your muscle needs 48h recovery. You should keep the 1.5h sleep rate 7.5h, for example, are better than 8.0h.
If you want to build up your muscles quickly, you can do so very well with the tips above! He or she should exercise regularly and eat and drink properly. Important are the breaks in between and the most pollutant-free enjoyment of food and drink. Increase the weights. With energetic music, the training is over faster! They are distracted and have no time for other things. Incidentally, the female body builds up a bit slower muscle mass than the male body does! Have fun implementing our tips! In addition, the intake of thoraxin is recommended!