Want to build muscle fast, but don’t know where to start training and how to eat? Then an exercise program to develop muscles will help you. All that is required of you is patience and hard work.

How to get rid of muscles fast?

Do you dream of qualitatively increasing the amount of muscle by 5-7 kilograms, then read the article to the end? The program below will help you quickly gain significant muscle mass, develop muscle, and have a sporty body structure in 6-8 weeks.

The program includes three short but intense workouts per week, as well as increased meals. Remember that nutrition is the most important part of rapid muscle growth - without extra calories, the body cannot physically develop its muscles.

Exercises to release muscles

Based on the recommended program, there are five basic exercises that can be done with barbells that force all the major muscles in the body to work. This not only allows you to develop muscles, but also to create a sports uniform with broad shoulders and strong arms.

The program also includes functional exercises (weight lifting, squats, horizontal bar pull-ups, etc.), which not only improve coordination of movements, but also affect the abdominal muscles and body, forming the overall symmetry of the muscles.

Meals before and after classes

Stressful exercises on an empty stomach impair muscle output - the body needs energy to exercise at full capacity. Either eat 10-15 grams of fast-digesting carbohydrates and 15-20 grams of protein 10-15 minutes before exercise, or have a full lunch 1 to 1,5 hours before exercise.

Eating after exercise, in turn, forces the body to use the calories from food to grow and rebuild muscle. Take a portion of protein (30-35 g) after a workout, and after 40-50 minutes you should be fed nutritious and carbohydrate-rich foods.

Training rules

Pay special attention to the exercise technique you do with the barbell - if you are just starting to do the exercise, repeat the exercise 5-8 times instead of 10-12 times, as well as find a trainer and practice with your partner, he will make you exercise He will follow you as you go and help you if you need it.

The time between approaches to the exercise should be at least 90 seconds, during which time you should walk around the room and do light movements, it is not advisable to sit in one place, breathing straight. The time between different exercises is about 2 minutes. Repetition is to do one exercise in a row, for example, to sit 10 times, and the approach is to rest for a while and repeat the same exercise again, for example, you sat 10 times, rested a little, and then 10 times o. You stood up. There were 2 approaches in this case.