Visual Impact Muscle Building Review>>>How To Make Muscle Mass?

Mass gain in weight

How to make muscle mass?

Take muscle mass meets three motivations. You can follow a program of muscle mass in order aesthetic , to have visible muscles and shapely. You can search gain strength to be more effective in competitive sport but there is a 3 goal is to take muscle mass to increase its metabolism and thus weight loss by reducing body fat .
To grow muscle without gaining fat and muscle volume to that is the common goal but only in bodybuilding well distributed volume is important in muscle force should mainly gain power, whereas the fast increase basal metabolism should focus on the muscles anatomically already large, the quadriceps, latissimus dorsi and gluteus.
Many bodybuilding programs therefore satisfy the question "Muscle Building?". For cons the food program to follow is the same regardless of the program includes monitoring and nutritional support overloaded protein (the main component of muscle)

Plan

• Taking aesthetic mass and volume
  • Classic bodybuilding program
  • Workout without equipment
• Bulking to gain power
• Take muscle mass to reduce body fat
• Adapted to these power programs

Taking aesthetic mass and volume

Classic bodybuilding program

For muscle mass and muscle size for cosmetic purposes should follow the following program:

• Do 8-12 repetitions per series
• To 5 and 10 sets per muscle group worked
• Moving loads between 60% and 70% of the maximum load
• Apply a slow pace of implementation

It should start with 5 sets of 8 repetitions at 60kg, if the maximum load is 100kg feasible once, then gradually increase the number of sets and the moved load to finish in 10 sets of 12 to 70 kg répétitons.
To see results fast in terms of total body weight should be a priority work the large muscles: the latissimus dorsi with tractions , the quadriceps and glutes with squats , the deltoides and chest with bench press . The only equipment needed is a bar weights , some discs and cast iron bench with solid amounts.

Workout without equipment to body weight

A weight to body weight is rather the development of the explosion at the expense of power and volume, but without hardware, therefore can not be as pumps, abs and traction it is still possible to take the muscle mass by performing exercises slowly and respecting the constraint of not being able to do that 10 repetitions.
It is certainly more difficult but not impossible to gain weight and muscle volume home practicing a weight to body weight. There is a page on the site of the home gym that details methods for home. A fixed bar can be used to effectively develop the latissimus dorsi by doing pushups. To take the volume to be able to do 10 pull THAT. If we realize we must more ballast (ankle, backpack) so that 10 reps is the maximum feasible. Indeed beyond 10 repetitions we develop muscular endurance but much less mass.

Ideal number of repetitions to increase muscle mass

Support program for mass gain power

To mass and muscle strength with a slight weight gain program weight is as follows:

• 4-8 repetitions per set
• 3-5 sets per muscle group spaced rest periods of 3 to 4 minutes
• loads ranging from 75% to 90% of the maximum load
• execution of the exercise to speed

To the mass of the body must follow this program through squats , the bench press developed and raised ground because they are the three basic movements polyarticular weight , those seeking the more muscles for execution .

Take muscle mass to increase metabolism and reduce body fat

A target shape and maintenance to reduce body fat must follow a workout bodybuilding work based on concentric endurance in long series (20 repetitions) with light loads. For example, if the load moved squat (or squat ) is 50kg must make sets of 20 squats at 60% ie 50kg to 30kg to strengthen the quadriceps and glutes.

Food program suitable for muscle gain

The food program has to follow nutritional intake very important proteins ; why the spirulina menu appears necessarily because it is an algae that can be consumed fresh or flake which is very rich in protein but also iron. For shapely muscles at the end of preparation must also follow a program of dry

Protein

During a workout to a grounding plug must enhance its supply protein (eggs and meat or protein supplement sold commercially to be mixed with water or fruit juice). On protein supplements it is essential to consider the source of protein, the amount of protein per 100 grams and the other components present in the product (tribulus, arginine, caffeine) often unnecessary and expensive, should be avoided.
Among the protein sources we suggest the hydrolyzed whey and milk isolate :
- Hydrolyzed whey protein: whey protein is extracted from whey residue from the manufacture of cheese. The hydrolyzed whey proteins are cut into small chains which allows rapid assimilation. It can be used immediately after training.
 
- Isolate milk (or whey isolate) the protein is higher (85-95% protein) that the Visual through a process of micro-filtration. There is therefore no lactose any digestive problems are avoided. This is also assimilated very quickly protein to consume after training.

Spirulina

The spirulina is also a great contribution, not only rich in protein (60%) but also due to its concentration in branched chain amino acids, BCAA (leucine, isoleucine, valine).

Program dry

For a better muscle definition must also follow a program of dry time-limited, at 4 weeks.

Other bodybuilding programs