Building muscle isn't the easiest thing in the world. All hardgainers know that. You can learn as much as you want and read as much as you want but you have to actually implement into the gym and your eating habits. That's the hard part. Being able to have a guide to tell you what to do such as what to eat and how much to eat is critical.
What days to work out, what exercises, how many sets, how many reps, rest periods, and training time are all important. That's why it's easier to ask the experts who know what they're doing instead of wasting time and guessing yourself like so many have done before. Here's some information to get you started and answer a simple question most people have.
Question- How to get big muscles?
Answer- Such factors like nutrition, workout plans, your exercise form, stress, and sleep all affect the muscle building process.
Nutrition- The simple philosophy is "To gain a lot you have to eat a lot," which is quite true so don't short your body on food. You eat even when you don't feel like it and spread about 3 meals and 3-4 snacks evenly throughout the day. Of course what you eat is the important thing. Foods like eggs, chicken, fish, nuts, and vegetables are some of the best. There are also many other good food choices as well. If you buy the programs they will also have diets and other food choices for you.
Now your workout plan should consist of exercises for every body part for every workout except for people like beginners. Now starting out there are many ways you can set it up like Light Weight/High Reps, Medium Weight/Medium Reps, Heavy Weight/Low Reps or vice versa for starting out your week. Now you want to start out training muscles like your legs and back. When you train your legs you release the highest growth hormone through training. It lifts the most weight of all of the muscle groups and it burns the most calories out of all of them. Then you train your back.
Back exercises are your best bicep muscle gainers. From there you train your shoulders, triceps, then your biceps. When you begin a workout, your body starts to release a growth hormone and testosterone. Another important thing is not training for any longer than 45 minutes. At this point the body starts to increase the release of cortisol. Cortisol is a catabolic hormone that eats away muscle tissue and increases the storage of body-fat. Your body also decreases the production of testosterone at this time.
Now stress and sleep both hinder your ability to build muscle so try to at least get 8 hours and more of sleep if you can. Then try your best to take naps and relax throughout the day to give your body time to recover and relieve yourself of stress.
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