Bodybuilding requires effort, proper and continuous work, plus a diet designed to increase muscle mass. Here are some important tips from experts:1-Easy to hard
2-Advanced stage
3-Antibody
4-From devices to weights
5-Diet
6-Practice at least twice a week
7-Comforts
8-Exercise
1-Easy to hard :
You should be aware that once you have started bodybuilding exercises to increase your muscle mass, you should participate in the preparation of your goal for at least a month. In the first month of training you should exercise relatively easily and make sure that every exercise By using all kinds of equipment, you can repeat it a few times about 20 times.This does not weigh too much on you, so the first month is used to stabilize the muscle and prepare it to carry heavier weights later. Care should be taken to perform stretching and relaxation exercises during training, and after about a month it will be possible to start carrying heavier weights.
2-Advanced stage:
After you have undergone the initial exercise period, which included groups that have been repeated 20 times for at least one month of training, you can gain weight and reach the condition of each group 12 - 15 times, when the pressure is noticeable in the final exercises and great effort.
When you exercise on relatively heavy weights and repeat them a few times less, you can start with bodybuilding and muscle building. In more advanced stages, you can even reach 8 to 10 times a day. Heavy weights are ideal exercises to increase muscle mass. The recommended number of groups per exercise is 3.
3-Antibody:
For every muscle you work in the gym, there is a counter muscle. Antibody is the opposite of the other muscle. For example, the biceps muscle (the forearm muscle) is the triceps muscle (the hind-leg muscle).
The muscle muscle of the chest muscle is the back muscle and so on. To properly develop your body, you need to make sure that every muscle receives attention from you, so that you are exercising that also activates the muscle.
4-From devices to weights:
It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of the various sports equipment is reflected in the fact that it restricts movement and maintains the balance of the body, thus preventing injuries. The downside is that they occupy fewer motor units and increased muscle mass.The free weights prepared for more advanced exercisers allow for free muscle movement. The advantage is that there are more and more motor units that work and that by helping them achieve maximum results. The downside to this freedom of movement is that the risk of injury and inflammation in the muscles increases.
5-Diet:
Be sure to consume an adequate amount of protein, advised to consult a nutritionist. Later, make sure to eat full meals, rich in vitamins and minerals, carbohydrates (especially before you do training), dietary fiber and once again recall the importance of proteins.
In addition, drink plenty of water throughout the day and during exercise. The nutritionist should also be consulted about the timing of the meals during the training day and rest days.
6-Practice at least twice a week:
The truth is that for effective muscle mass development, exercise is recommended three to four times a week. Recent studies have shown that training can be done twice a week, but it is too long.
7-Comforts:
In the exercise routine, make sure you get good and adequate sleep, muscles can develop specifically during rest. In addition, the muscles need rest for 24 to 72 hours between each workout.
8-Exercise:
Many people do not know it (or deny it). But aerobics is a very important factor in increasing muscle mass, because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain a good blood flow Which in turn will contribute to its operation and thus increase its size. In addition, make sure to heat, stretch and relax. They are vital to prevent muscle inflammation and various injuries during exercise.
source:
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