gain muscle fast

It is possible to gain muscle faster by following a few simple tips. To grow muscle faster, do not work in force only make useful exercises and use nutrition     and supplements properly. To gain muscle fast, increase muscle size more quickly, some basic tips can be useful to help you. Do not seek strength If you are looking to gain muscle fast, do not try to gain strength. Take the force is not a good way to gain...

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Counting macro-nutrients or calories? (part 3)

 I would never recommend to following the calories, only macros. Why? Let's say you aim for a diet 2000 calories with the following macros:  - Protein 200g- Carbohydrates 165g- Fat 60g- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories- Fat: 60 × 9 = 540 calories- Total = 1460 + 540 = 2000 caloriesSo, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to...

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Calories, macro-nutrients and labels (part 2)

Each type of macro-nutrient contains a certain number of calories. We must learn to count and read the labels, which is really not difficult. Recall basic elements for understanding What is a calorie? A calorie is nothing but an energy measure (heat) equal to 4.1868 joules. The official definition: it is the amount of heat required to raise the temperature of span class="ver" title="Most style guides suggest that single digit numbers...

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Guide to count your calories (part 1) Introduction

Everything you need to know to count your calories easily (amounts of calories, reading labels, weigh raw or cooked, ...) in order to follow your diet plan better. While counting his calories and macro-nutrients is a key to success in bodybuilding. Counting calories, following consumption watching portion sizes ... This is something we talk a lot in the field of health, fitness and weight training, but it is not easy to understand that some do...

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Time for rest and recovery

The recovery phase is very important because it helps in bodybuilding muscle growth. The complete and incomplete recoveries active, passive, are the four types of recovery during exercise. A fitness training causes several types of fatigue. Muscle fatigue is the most famous, but it is not always that the body will have a harder time recovering. For the body, which is often the hardest part is to recover from joint fatigue (that is to say, fatigue...

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carbohydrates

Sugars, or carbohydrates, are the noble fuel the body and are involved in brain function. This report presents the various forms of available carbohydrate and interest in sports nutrition, especially in bodybuilding. Carbohydrates are the main source of fuel the body with fat, they who provide the energy necessary for the life of cells, muscle contractions and reflections of our brain. They play an important role in anabolism and recovery,...

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Hit-high intensity training

The High Intensity Training is a training where we do a series with muscle in full body with 2-3 sessions per week, 45 minutes per session, heavyweight and failure for each series. It is a method created in 1970 by Arthur Jones. HIT for High Intensity Training is a training method created in the 70s by Arthur Jones, a man and an atypical body-builder. In addition to his training method, it has also created weight machines (Nautilus machines),...

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There must be three sets per exercise!

In this article, we explain why it is advisable to do span class="ver" title="Most style guides suggest that single digit numbers be written in letters, e.g.: one, two, etc.">3 sets of work per exercise and not exercises with 4, span class="ver" title="Most style guides suggest that single digit numbers be written in letters, e.g.: one, two, etc.">5 or span class="ver" title="Most style guides suggest that single digit numbers be written in letters,...

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Number of sets and repetitions (Part 2)

Speed ​​exercises: The exercises should be done at different speeds depending on the type of training: - Heavy and very heavy workouts are done in an explosive manner to allow the use of the heaviest possible load and thus best to foster the nervous system and muscles. - The lighter workouts will be more slow and controlled. Beginners should also be applied to control the load and learn the movement and avoid exercises too quickly to allow...

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Number of sets and repetitions (Part 1)

The number of repetitions depends on your goal. Heavy series (8-12) repetitions are generally more effective to work the volume. For the number of sets, 3 is enough to work well. There are several factors for muscle gain, burning and congestion (when the muscles swell gorging blood) are the least productive use is more productive "heavy-duty". Use heavy loads It is therefore, necessary to define what these heavy loads, in fact according...

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