Fast Muscle Mass Build Up At Home — If you want to quickly build muscle mass at home you will have to work.
Muscle mass does not just come to you, so it is important that you do good training.
In this blog post, we explain how you can build muscle mass from home without devices.
How do you get muscles?
To grow muscles you have to challenge the muscles.
For this, you have to make a selection of exercises that strain your muscles in different ways.
It is also important to do enough sets and repetitions of an exercise.
To be safe you can hold 5 sets per exercise.
Try to perform between 8 and 12 repetitions per set.
The most important thing is to perform a repeat in perfect form. This means that you tighten the required muscles to the maximum and activate them.
Do not create momentum and do not try to compensate with other muscles.
A bad repeat is a lost repeat and will do little to nothing for you.
The intention is that the last repetition of a set is the maximum that you can do.
If you have strength left after the last repetition, you can do a few more repetitions until you can no longer.
This is a sign that you have to make the exercise harder.
With many exercises (even without devices) this is possible.
Finally, it is important that when you become stronger and can perform a workout more easily, you need to increase the intensity.
If you want to quickly build muscle mass, training will always have to be uncomfortable.
Also, alternate exercises so that your body does not get used to one and the same exercise.
Which exercises are good for muscle mass?
Exercises that you can do well at home to grow muscles are:
There are endless variations possible for these exercises.
One variation is heavier than the other and you can put together a maximum workout.
These are compound exercises.
That is, these exercises are not limited to training only one muscle group, but you train multiple muscle groups at the same time.
You can make these exercises as heavy as you want with, for example, a weight vest for the pull ups and push ups and dumbbells for the squat.
You can also add the plank exercise to this. For example, you have put together a workout that trains almost all the muscles in your body.
Rest is extremely important to cultivate muscles.
Your muscles do not grow during or immediately after a workout, but in your sleep.
You damage the muscle fibers during training. Then those muscle fibers recover when you rest and your body will create extra muscle tissue to better handle the load next time.
If you do not allow the body sufficient rest, you will see a lot less result.
If you include the above exercises in one workout, then it is a full body workout.
You touch all the muscles in the body.
With such a workout it is good to train 3 times a week.
Another way of training is by training a different muscle group every time. Hereby you always give some muscle groups rest.
In such a case you can train 4 times a week and train every muscle group twice a week.
Nutrition and Muscle Mass
You must have heard that it is important to get enough protein when you do strength training.
Proteins (proteins) are for muscle production and maintenance. So make sure you get enough of this.
Meat and poultry contain a lot of protein, but watch out that you do not get too much fat.
Chicken fillet is low in fat but contains a lot of protein.
Beans and lentils are also a good source.
A popular meal for weight trainers is, therefore:
Lots of rice
Lots of vegetables
Chicken fillet in cubes