How to build muscle fast at home?

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Today, I will answer the question: How to build muscle fast at home? H and in fact – is a very important issue, as most men can not afford to go to the gym. The reasons may be different: from the lack of time to lack of money. But, despite this, they want to have a beautiful and toned body.

How to build muscle fast at home?

 

What do I need?

For what would u build muscle at home, you will need:

  1. motivation (without it anywhere)
  2. training equipment

 

It is important to understand that at home training a significant role played by motivation and persistence. Even if you currently do not have the training equipment, it is not a problem at an early stage, you can do the usual items (eg, such as plastic bottles filled with water or sand, a backpack filled with books or something else, and so on).

 

When you are constantly busy you will be able to gain muscle mass, increase endurance and muscle strength.

 

FOOD :

It is very important that you eat right, for what would make your body beautiful, some training will not be enough. In percentage terms the question: How to build muscle fast at home? – Can be attributed to most of the diet, because proper nutrition – that’s about 70% of success in the recruitment of muscle mass!

 

Now I will list the basic rules of supply and what you can eat and you have already made a diet for themselves individually.

 

 

Fundamental rules:

  • Eat those 5 – 10 times per day
  • Drink 2 – 4 l of water per day
  • discard food waste (mayonnaise, ketchup, sugar, etc.)
  • consume 2g of protein * 1 kg of body weight
  • Eat 0.5 – 1g of fat * 1 kg of body weight
  • Eat 4 g carbohydrates 1 kg of body weight *
  • necessarily Eat breakfast

 

What you can eat (best food):

  • on me with (chicken, beef, rabbit, turkey)
  • Fish and seafood
  • chicken eggs (yolks in a limited number of 1 – 3 pieces per day)
  • dairy products (cheese, cheese, milk)
  • legumes (beans, peas, lentils)
  • nuts, seeds
  • porridge (oatmeal, buckwheat, rice)
  • pasta from durum wheat
  • bread from wholemeal flour (do not get carried away, enough 1 – 2 pieces per day)
  • honey (1 – 2 teaspoons per day)
  • vegetables (vegetables you can eat as much as you want)
  • fruit (not carried such fruits as bananas, grapes, peaches, melons)

 


EXERCISE:

Now let’s talk p ro workout. How can you build muscle fast at home without exercise? But that would be the result of the training given, you have to train intensively perform exercises with the highest ideal technique and try not to miss a workout.

 

Work you 3 times a week for 45 minutes. Rest between sets – 60 seconds. The duration of the program – 8 weeks. The objective of this program – to prepare your body for a strong and significant loads.

 

So, the very practice:

  1. Swipe nka 5min
  2. Twisting lying on the floor at a maximum of 4
  3. Wide grip pullups to the chest 4 * 15
  4. Average reverse grip pullups 3 * 15
  5. Squatting (with bottles in their hands, or with a backpack over his head) 6 * 30
  6. Push-ups wide grip 4 * 20
  7. Push-ups on the floor upside down 3 * 20
  8. Dips 4 * 15

 

 

Preparatory stage is passed, you can now proceed to more serious training! Work will be 3 times a week for 45 minutes. Rest between sets – 60 seconds. Previously, you have trained the whole body at once, and now divide it into 3 working days:

  • press, back, biceps
  • legs, shoulders
  • press, chest, triceps

 

Monday:

  1. Stretching ka 5min
  2. Twisting lying on the floor at a maximum of 4
  3. Trainers on the bench 4 * 15
  4. Wide grip pullups to the chest 4 * 10
  5. Thrust dumbbell with one hand in the slope of 4 * 10
  6. Average reverse grip pullups 4 * 10
  7. Lifting dumbbells for biceps standing 4 * 10
  8. Hammer 4 * 10

 

Wednesday:

  1. Stretching ka 5min
  2. Lunges with dumbbells 4 * 12
  3. Squats with dumbbells 5 * 15
  4. Rise on your toes while standing with dumbbells 4 * 25
  5. Press of dumbbells sitting or standing 4 * 10
  6. Lifting dumbbells to the sides 4 * 10
  7. Breeding hands with dumbbells in the slope of 4 * 10

 

Friday:

  1. Size Inca 5min
  2. Raising the legs in the vise on the bar 4 * 20
  3. Dumbbell bench press lying 4 * 10
  4. Push-ups on the floor upside down 4 * 15
  5. Breeding dumbbells lying 4 * 12
  6. Dips 4 * 10
  7. Push-ups on the floor with a narrow formulation of the hands of 4 * 15
  8. French press with dumbbell sitting 4 * 10

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