So you have to focus on the basic exercises with free weights. That study of large muscle groups at the same time to speed up the production of growth hormones. Your favorite exercises should be all kinds of traction, bench presses, push-ups, pull-ups, lunges and squats. Such exercises as "pullover" or "the curl" are intended for relief on particular muscles. First you have to get them.
Minimize the cardio. Running, biking, swimming and walking at a brisk pace designed to burn fat cells and muscle drying available. You need now is not it.
Cook eat for two, diet women should be at least 2500 calories a day for men, and I am even more - 3000 calories. Place emphasis on complex carbohydrates and protein isolate.
Drink cocktails. Quality nutritional supplements are not contraindicated during intense workouts. But do not try to get all the daily rate through dense mixes. In one portion can contain up to 2200 calories. And most of them are provided with a high sugar content. Much better results you will achieve distributed evenly calories during the day and eating only protein shakes.
Frequent meals increase the digestibility of foods. In addition, the body ceases to fear the onset of famine and received calories allowed on muscle growth. If the interval between meals is too large, part of the received calories go into the reserves - to formation of fatty deposits.
Protein generally is the first necessity, because it is the main source of protein needed to build muscle. During intensive exercise, you should consume about 1, 5 - 2 grams of protein per kilogram of body weight. The remaining amount of calories distributed equally between carbohydrates and fats.
Be sure to start a day of rest after a workout. Elevated loads lead to the fact that the muscle fibers are formed microtrauma. During rest the body builds up on top of new fibers injured, thus increasing the amount of muscle.
Try to make the most protein dinner. Because of this your muscles during sleep and will continue to grow.