If you seek to increase the lean mass As a priority and not only the weight, the accent must be placed on the following tips, and thus hope to gain 2 kilos of pure muscle doing everything correctly. It is not enough to be content with eating lots of Calories without paying attention to details. 1 or 2 kilos when it comes to dry muscle mass, it is nothing and it is not easy to acquire. There are no miracle solutions, but there are some tips that can have good results.
Polyarticular exercises
If you want to increase the muscular With training, you should start by doing base exercises, squats, bench press, tractions, and so on. It is about mobilizing all the muscles in strength and in totality, to allow to provoke the process of crecimiento muscular and raise the rate of testosterone. Some isolation exercises can be added, but the essentials of the work must be done with the large muscle groups.
Increase the series
One fault of the beginner is to do endless sets, believing that he does them well. If you want to increase the intensity of each session, it is the number of series and not the number of repetitions what should be increased. If you can do 50 repetitions, it is not because you are strong, but because your load is lighter. The ideal is to be able to perform between 4 and 8 repetitions at most but do not hesitate to repeat it between 6 to 12 times the series. You must guarantee to be able to carry out between four and five sessions a week.
Reach exhaustion
In the last two series, it is convenient to go to the exhaustion to stimulate growth to the maximum. According to studies, training to exhaustion is the safest means of activating muscles and causing hormonal secretion of GH and of Testosterone, forcing the body to adapt and offer the best of itself. This technique works in both beginners and experienced athletes for the increase of muscular dry.