You've seen them in the gym. Boys, no matter how hard they train, just can not pack on muscle. They spend hours lifting weights and they do not seem to get the strength or muscle mass. Potential weightlifter who spend long hours in the gym, and can be often very frustrating.
Winner is hard to find it more difficult, and you also have difficulty building muscle? If you answered yes to any of these questions, then you "hard gainer" should be.
One way to determine whether you are the winner is a hard look at your body type genetic. This is the generally accepted three types:
* Mesomorph - fitness fit, muscular, and athletic and strong
* Morph Endo - a pear-shaped, slower metabolism, and often suffer from weight gain
* Virtual infrastructure - a thin, healthy, and struggling to get the muscle mass
Sort these parts of the body beautiful and clear. If your body type falls into the category virtual infrastructure, you can tend to drive the winner, will struggle in many cases to understand the power and size to get. Do not worry. There is hope for you. Tips to get the muscle mass
Diet
Winner of the hard disk, what you eat and when you eat is very important. Instead of eating three large meals a day, you should try 6-8 small meals throughout the day to eat.
For best results, you should consume at least 20 calories per pound of body weight. For example, if you weigh 150 £, you need to eat 3000 calories a day. However, it does not generate all the calories on an equal footing.
It should be a large percentage of the calories come from protein. There is a common basis for hard gainers in the 1.5 to 2 grams of protein per kilogram of body weight per day.
Protein shakes are often an effective way to help in the treatment of muscle. The best time to drink a protein shake is the first thing in the morning, and after training and before bedtime. You can find quality protein powders, shakes and a maid in the market before your local health food.
Steel Authority winner
For most of your protein, and remember the full food sources such as Turkey, fish and chicken dinner.
When you eat carbohydrates, try to get on the quality of foods such as bread, oatmeal and whole wheat.
Your body is also healthy sources of fat. Some good sources of fat eaten in moderate amounts, the peanuts, olive oil and flax seed.
Do not overtrain
Shakers and many believe that it is difficult for them to do more to get stronger and increase muscle mass. Unfortunately, this theory actually causes a lot of weight lifters and stunt often leads to slow progress in the growth of muscles of the body.
There are two inherent problems with overtraining. The first issue is that the body enough time to rest and heal after the required training. If you do not have enough rest between workouts, your muscles will retain much lactic acid. This prevents the ultimate muscle growth.
The second problem with that training is also often a lot of results in the overuse injuries. The well-equipped less prone to injuries that are often associated with overtraining.
Some common symptoms of overtraining are:
* Sleep problems
* Strain injuries
* Do you feel tired throughout the day
* Lack of appetite
Another thing to keep in mind when trying to add muscle and reduce your heart. While the exercise of the heart and blood vessels is important, if you get too much, your body will burn fat and muscle.
Remember to get enough sleep. If possible, you should aim for 7 to 8 hours of sleep per night. Hard training routine winner
It should be difficult to coach Rabah routine does not exceed one hour. Most of the exercises are complex multi-joint movements. You should try to gain weight during each workout.
This routine is based on the following division of Day 5. It is important to rest for one day between workouts.
Day 1
Legs and back:
Squats - 3 sets of 8 to 10 repetitions
Lat Pull Downs - 3 sets of 8 to 10 repetitions
Day 2
Rest
On 3
Chest and lower back
Bench press - 3 sets of 8 to 10 repetitions
Dead lifts - 3 sets of 8 to 10 repetitions
On 4
Rest
On 5
Shoulders and arms:
Military press - 3 sets of 8 to 10 repetitions
Tricep push Downs - 3 sets of 8 to 10 repetitions
Dumbbell Curls - 3 sets of 8 to 10 repetitions
The implementation of this routine at least one month prior to that. Do not forget to keep the weight as well as out of the routine during each workout. This simple routine, along with a good diet and adequate rest to a significant increase in the likelihood of achieving target muscle of the hard gainer.
Winner is hard to find it more difficult, and you also have difficulty building muscle? If you answered yes to any of these questions, then you "hard gainer" should be.
One way to determine whether you are the winner is a hard look at your body type genetic. This is the generally accepted three types:
* Mesomorph - fitness fit, muscular, and athletic and strong
* Morph Endo - a pear-shaped, slower metabolism, and often suffer from weight gain
* Virtual infrastructure - a thin, healthy, and struggling to get the muscle mass
Sort these parts of the body beautiful and clear. If your body type falls into the category virtual infrastructure, you can tend to drive the winner, will struggle in many cases to understand the power and size to get. Do not worry. There is hope for you. Tips to get the muscle mass
Diet
Winner of the hard disk, what you eat and when you eat is very important. Instead of eating three large meals a day, you should try 6-8 small meals throughout the day to eat.
For best results, you should consume at least 20 calories per pound of body weight. For example, if you weigh 150 £, you need to eat 3000 calories a day. However, it does not generate all the calories on an equal footing.
It should be a large percentage of the calories come from protein. There is a common basis for hard gainers in the 1.5 to 2 grams of protein per kilogram of body weight per day.
Protein shakes are often an effective way to help in the treatment of muscle. The best time to drink a protein shake is the first thing in the morning, and after training and before bedtime. You can find quality protein powders, shakes and a maid in the market before your local health food.
Steel Authority winner
For most of your protein, and remember the full food sources such as Turkey, fish and chicken dinner.
When you eat carbohydrates, try to get on the quality of foods such as bread, oatmeal and whole wheat.
Your body is also healthy sources of fat. Some good sources of fat eaten in moderate amounts, the peanuts, olive oil and flax seed.
Do not overtrain
Shakers and many believe that it is difficult for them to do more to get stronger and increase muscle mass. Unfortunately, this theory actually causes a lot of weight lifters and stunt often leads to slow progress in the growth of muscles of the body.
There are two inherent problems with overtraining. The first issue is that the body enough time to rest and heal after the required training. If you do not have enough rest between workouts, your muscles will retain much lactic acid. This prevents the ultimate muscle growth.
The second problem with that training is also often a lot of results in the overuse injuries. The well-equipped less prone to injuries that are often associated with overtraining.
Some common symptoms of overtraining are:
* Sleep problems
* Strain injuries
* Do you feel tired throughout the day
* Lack of appetite
Another thing to keep in mind when trying to add muscle and reduce your heart. While the exercise of the heart and blood vessels is important, if you get too much, your body will burn fat and muscle.
Remember to get enough sleep. If possible, you should aim for 7 to 8 hours of sleep per night. Hard training routine winner
It should be difficult to coach Rabah routine does not exceed one hour. Most of the exercises are complex multi-joint movements. You should try to gain weight during each workout.
This routine is based on the following division of Day 5. It is important to rest for one day between workouts.
Day 1
Legs and back:
Squats - 3 sets of 8 to 10 repetitions
Lat Pull Downs - 3 sets of 8 to 10 repetitions
Day 2
Rest
On 3
Chest and lower back
Bench press - 3 sets of 8 to 10 repetitions
Dead lifts - 3 sets of 8 to 10 repetitions
On 4
Rest
On 5
Shoulders and arms:
Military press - 3 sets of 8 to 10 repetitions
Tricep push Downs - 3 sets of 8 to 10 repetitions
Dumbbell Curls - 3 sets of 8 to 10 repetitions
The implementation of this routine at least one month prior to that. Do not forget to keep the weight as well as out of the routine during each workout. This simple routine, along with a good diet and adequate rest to a significant increase in the likelihood of achieving target muscle of the hard gainer.
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