Muscle Building

Training The optimal characteristics of muscle building programs include the use of both concentric and eccentric muscle actions and the performance of both single and multiple-joint exercises. I also recommended that the bodybuiding program sequence exercises to optimize the quality of the exercise intensity : - large before small muscle group exercises - multiple-joint exercises before single-joint exercises - higher intensity before lower intensity exercises - Abs last. heavy liftingTo gain muscle mass you must apply the Overload Principle. If you don't give your body a reason to grow, then it won't. Building muscle takes a lot of energy, so if the muscle isn't needed, it doesn't get built. If you lift the same weight for the same reps on the same exercise as you did the previous week, why should your body increase its muscle mass? Obviously, it shouldn't and doesn't. So the key of muscle mass gain is to push yourself beyond where you've been before. If you lift progressively heavier loads from week to week, you should make gains in muscle mass. The last rep of a set must be the last you can do. If you can do more than 8 reps (15 for legs) add more weight. The next time you will do one same exercise you must do one more rep. Nutrition Follow a daily diet containing 36 kcal per kilogram of body weight, at least 2g of protein per kilogram, and 100 percent of the recommended daily allowance of vitamins, minerals, and trace elements. To get enough proteins I recommend to get 3 good meal a day and a shake of whey protein between meals. Drink lots of water! Your muscles are primary made of water. If you a lot of drink water (at least 1gallon/day) your muscles will look fuller and water will help your liver to convert fat into energy.