How To Gain Muscle Quickly And Effectively

Currently, there are many fitness club centers for men to exercise to have a beautiful body and toned muscles. There are new friends who practice the body who changes very quickly, but there are also friends who practice for a long time but the body has not changed much, even losing weight. Here's how to quickly and effectively build muscle:

1. Exercise regime:
The way to gain muscle fast is to lift heavy weights. If you can't start lifting heavy weights at first, create a long-term exercise plan, and smaller plans for each day or week

. Newcomers to the subject don't need to practice much. However, it is not necessary to train too little because it will not stimulate muscle growth. Bodybuilding is a cycle of receiving stimuli to muscles In other words, during exercise, you need to create a stimulus that helps your muscles get used to the intensity of the exercise and its growth.




Must regularly change the weight. This will affect your number of exercises. You should do no more than 8-10 reps per exercise and often use high-mass weights (to the point where you can't lift weights on your own). Losing the weight by 20% every 3-4 workouts will allow you to train more than usual.
Change the order of different exercises because each type of exercise has its own effect. In short, your body is a living entity and it will be like this and that, please diversify your training schedule as much as possible to facilitate faster muscle growth.
2 Food support:
If your body belongs to the group of people who are too difficult to gain weight or gain muscle, you can choose the solution to use foods that support rapid muscle gain drugs: Groloid, Thermoloid, recycloid, .



.. is a caloric product. The optimal combination of protein, vitamins, minerals ... will help you gain weight effectively.
In addition, it also provides a source of protein with biological value and high absorption ability, when entering the body, it will be easily and quickly transported to organs to perform its biological functions.



Muscle gainers will provide a source of protien and amino acids at a balanced rate for weight gain for thin people. This is a method to help you gain weight, gain muscle quickly and effectively own the desired body.
3. Nutritional supplement:
Men's muscles are made up of proteins (except 4/5 is water), so you need to eat foods high in protein every day to strengthen muscles. Animal protein is very good and is absorbed directly for muscle building, while most plant-based proteins provide only one to two major amino acids.
The best food for you:
Red meat: Red and white meat both bring protein, but red meat is richer in iron, mainly constituting hemoglobin, which is essential for muscle development and for the body in general.
Eggs are rich in protein (eggs include almost all amino acids). Eggs can completely replace meat or fish.



However, do not eat more than 3-4 per week because the yolks are high in cholesterol.
- White Cheese: Made from condensed milk, white cheese is richer in protein than milk, is a rich source of calcium, which is essential for rapid muscle gain.
4. Sleep mode:
If you don't have a deep sleep, your muscles won't be able to recover well. According to Catherine Jackson, Ph.D., Dean of the Department of Motor Science, University of California, USA, if you do not sleep enough, even if you train at a low level but still feel as tired as training with high intensity. .



So your muscles don't get the right amount of exercise to grow.
So in order for muscles to recover quickly and gain muscle fast, go to bed and wake up at certain times of the day to keep your sleep cycle stable. Avoid caffeinated beverages and exercise 4-6 hours before bed..

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