Build muscle quickly. Gain muscle mass index

So you want to build big muscles? Simple is not it? Just join a gym and hit the weights regularly and viola, in a few months, you will gain a lot of muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, and there is so much more than just hitting the gym regularly. Here are some tips to gain muscle mass: -
A) eat and eat - to build muscle, you must eat. Should be caloric intake more calories than your expenses. If you expand all the calories you eat, then where are the calories to build muscle?

2) Protein - Make sure you eat enough protein. You should eat at least one gram of protein per pound of bodyweight each day if you want to gain muscle mass quickly. If you do not get enough protein, your muscles will not grow big.

3) Complete - If you can not get enough protein from your regular meals, with extra protein shakes. If you want more power so you can lift heavier weights to grow bigger muscles, take a creatine supplement.

4) weight training - should be lifting heavy weights with and add more weight consistently to build muscle gradually. But it is very important not to sacrifice correct lifting techniques and form to lift heavier.

5) Weightlifting free - use free weights like dumbbells and bars to recruit more muscle fibers so they can work on more muscle fibers.

6) Compound Exercises - working with compound exercises like the bench press, squats, rows of iron chin-ups and dead lifts to build muscle mass substantial. If you focus on your puny muscles like biceps work, you will only have puny muscle growth.

7) Get enough rest - rest days between days of the year and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow together.

8) Get enough sleep - sleep at least 8 hours per day. More better. Your muscles grow when you sleep.

If you practice the above 8 steps consistently, your muscles will grow very quickly. Of course, there are many things that you can do more to achieve fitness for a competitive bodybuilder for Wana can not be covered in an article here. Find do it for more knowledge.