Maintaining good muscle structure is not just about aesthetics, our skeletal muscles cover and keep us up, so knowing how to gain muscle mass quickly is also associated with good health.
Method on how to gain muscle mass fast
Do exercises for muscle development: You must make a workout plan to exercise both your arms , the chest and the back , legs and abdominal .
1. Arms :
Curls : Exercise with weight bar. Stopped and gripped the bar with both hands, extend your arms to your thighs. Take a deep breath and bend your arms to your chest. Do 3 sets of 8 repetitions.
Dominated : Hang from a bar located taller than you, with your palms facing you and shoulder height, keep your legs crossed back not to touch the floor feet. Use your arms to raise the body until your jaw is above the bar. Do 2 sets of 8 repetitions.
Lying triceps extensions: Lie on a bench with a barbell. Lift it over your head and slowly lower it to the front. Do 3 sets of 8 repetitions.
2. Chest and Back :
Bench press . Lie on a bench with a barbell. Raises the bar from the chest until your arms are fully extended, and then lower it again to his chest. Do 3 sets of 8 reps adding more weight in each series.
You can also learn how gain muscle mass quickly with the press on incline bench: It’s like the bench press, only that the bank will be inclined about 40 degrees.
Push ups : Arms and feet placed on the floor, hands to shoulder height and body extended, unbent hip down or up. Bend your arms and lower your chest to the floor, then push back until your arms are extended again. Beam 50.
3. Legs :
Squats: This is the best way to develop muscles in legs and buttocks. Stand with width apart feet shoulder and bend your knees until the buttocks almost touch the ground; Stand up and repeat.
Keep your back straight so as not to injure. Do 50 sit-ups. You can make these changes:
Weight Squats : Make them but with dumbbells or a barbell on your shoulders.
4. Crunches :
The abdominals are important because they not only look good, but because they hold all the weight of our body to make any effort. It is therefore important to develop them to gain muscle mass quickly.
Crunches : Lie on your back and bring your chest to the knees contracting the abdomen; extends the body back. Repeat 50 times.
Weight crunches : Do the same exercise but placing a weight on your abdomen.
How quickly gain muscle mass will be easier if you practice these exercises 5 times a week, resting for two days and always alternating muscle groups. But of course if you want to enlarge your body, the main factor is your diet, so you need to follow a personalized nutritional plan as the powerful .