You will need
- sports form;
- - gym;
- - rod;
- - dumbbell;
- - calorie diet.
Perform each exercise for one basic exercise. It is good to gain muscle mass in the arms, you need to evenly train the entire body. With compound basic exercises you need to start every training. Train 3 times a week. 1 day do bench press on the horizontal bench. 2nd – squat with barbell on shoulders. In the 3rd – deadlift. Each exercise is performed in 5 sets of 10 repetitions each. They will help to start the growth of muscles like biceps and triceps. Also they are excellent to develop shoulder and forearm.
Elevate the dumbbells or barbell on the biceps. Next do the isolated exercises for the biceps. Get on the floor, keep your legs straight. Grab either a dumbbell or a barbell. Bend at the elbow a projectile so that it reached the pectoral muscles. Slowly return to its original position. Repeat this 10 times. After that, well take a breath and do another 3 sets.
Exercise your triceps on the flat bench. Then comes the turn trigavou shoulder muscles. Seated on a bench, head in one hand and lightweight dumbbell and get her back. Bend at the elbow the ball and lift it to the starting position. Perform 4 sets of 8-10 each.
Pull up on the bar and exercise on the uneven bars. If you are not able to deal with weights or health does not allow, then you will approach training with own weight. The first exercise is the chin – UPS medium grip to the chest and neck. Do at least 12 reps in 3 sets. In the same way exercise from the bars. Both of these shells will help you to gain muscle mass in the shoulders, forearms and triceps.
Monitor the flow of calories into your body. It is impossible to build up good muscles without eating adequate amounts of protein every day. Multiply your personal weight by 3 and you will get a daily caloric intake that you need for growth. Eat more cottage cheese, bananas, low-fat meat, fish, drink milk. Then progress will come much faster.
Advice 2: How to increase lean body mass
Bodybuilding is now quite a popular sport in the world. Some novice bodybuilders are often faced with the problem of recruitment of muscle mass, as you do not have sufficient experience training. Others, on the contrary, having some experience, hard and slowly gaining muscle mass of the body, due to their genetic data. There is a quite effective method for the rapid increase in all muscle groups that will suit both.
Muscle mass human body depends on only two factors: regular exercise and proper nutrition. First, go to 6 meals a day. To do this, simply divide your usual daily diet for six small meals. Try to eat every two hours and after exercise be sure to drink a protein shake. Try not to eat a heavy meal, eating only high-quality products: fish, chicken, eggs, vegetables and fruit.
It so happens that at the initial stage it's hard to go on 6 meals a day, so I can replace another meal with a serving of quality protein. In addition, you can eat something nutritious: a pack of cheese or yogurt. You can gradually move to a normal diet, which will have a beneficial impact on muscle growth.
Keep in mind that six meals involves the gradual adaptation of the organism to this diet. If you are going to do the hardening, but I never did, you should start with warm water, gradually reducing its temperature, until you get to "ice" temperatures. The same principle must go to the six-session nutrition. If you eat 3 times a day, the first week try to increase food intake to 4-5 times. Once you get used, go to 6 meals a day, sometimes replacing a portion of protein shake.
Regular training also has important value. Try in this period not to miss classes. If you are going to eat, skipping the workout, then very quickly picks up excess fat. After all, you don't want it? Moreover, it is recommended to increase the load, as the body needs to get rid of excess fat and carbohydrates. The more you consume carbohydrates, the greater the amount of energy you need to use in the classroom in order to effectively increase the muscle mass of the body.
After 3-4 weeks when your body becomes accustomed to this diet, try to eat protein to replace one or two meals, and in between them. Thus, you increase the amount of protein consumed, so necessary to increase muscle mass. At the same time, gradually increase your diet the amount of calories consumed. Just do not overdo it. Once you feel that this method began to give an effect should stop. In all must maintain a reasonable measure.