How to make muscles?

Time in the hall

The first ten minutes you run on the track at a speed of 12 km / h, then you practice about an hour and a half, then you go to the sauna for another half an hour. Total, with stripping and dressing, it turns out almost three hours. Naturally, you will not be able to study in the morning before work, and if you are engaged after it, then the hall takes away all evening.

Why the optimal training time is 45 minutes( not including warm-up):

  1. The total duration of the order of an hour does not give you time to relax and shabby, you just understand that you have to do everything very quickly.
  2. After an hour of exercise the blood glucose level drops sharply, the effectiveness of training decreases - you simply do not have the strength to raise large weights.
  3. In 45 minutes, only the most important exercises will take place. Half an hour to do one bicep is necessary when this bicep still exists.

Choosing an exercise

Often you see a beginner with a program for 10-12 different exercises, often very specific( such as climbing socks for calves).It is necessary to understand that this is not muscle training, and waste of time is wasted. About the basic exercises we have already written - do not overload the program with a huge number of isolation exercises. Rule number one: if you want muscles, then make a "base".


The first - to make the muscles grow, they need protein. Theoretically, this protein can come from the usual diet, but for this it is necessary to eat strictly every two hours and rather scrupulously approach the choice of dishes. Usual protein requirement is 2 g.per kilogram of weight, that is, for a weight of 75 kg.this is about 150 gr.protein daily. In turn, this is about two kilograms of chicken breast. It is much easier to drink protein mixtures - and not only before and after training, but also during the day.

The second - you need to know the optimal caloric intake. If in total you eat about 1200 kcal per day, it does not matter what you do in the gym, you do not build muscle mass, but burn the existing one. The reason is the lack of important amino acids for life - the body has nothing left to do but eat up its own muscles to make up for their deficiency.

To collect 5-7 kilograms of pure muscles in the first six months is easy: it's enough to train 2-3 times a week, do only basic exercises and eat enough food. Believe me, these very 7 kilograms change the figure beyond recognition.