Increase the number of calories in three days.
You will never achieve a positive nitrogen balance on a low-calorie diet.
To build muscle mass and make muscles grow, you need to eat: carbohydrates, proteins and fats.
Increase the consumption of calories by 50% (for example, if you now eat 3000 calories a day, then now you need to eat 4500) for three days to make a hormonal push for growth, you do not have time to grow fat in such a short time.
Thanks to this, you can include muscle growth, the body will start to produce more insulin. After three days of such a diet, go back to normal nutrition (3000 calories).
Without it, too, in order for growth dbol-gh to occur, the muscles also need rest and it’s during this time that they grow, so do not forget that after training you need a full rest for 1 or 2 days so that the body can recover.
The state of your nervous system, you do not have to be constantly nervous, worried, worried, depressed) These are all stresses that negatively affect your nervous system and the body starts to produce a large amount of the hormone cortisol that breaks your muscles into amino acids and you lose the dialed Kilograms, noticed how from passing the exams or even some problems you start to lose weight quickly.
- FORTRESS is a part of the pitching arm, between the elbow and the wrist. The feature of the forearm is that it consists of a huge number of small and medium muscles. Nature has made us such in the process of evolution in order to make it easier for us to manipulate surrounding objects. After all, this requires a very diverse mobility of the forearm, which can be achieved only by the variety of muscles that perform these movements.
- MOVEMENTS that perform the muscles of the forearm personally I divide into FIVE large categories:
- Folding of the forearm (this is the front muscle group, that is, the one on the biceps side)
- The flexion of the forearm (the posterior muscle group, ie, the triceps side)
- Supervision of the forearm (muscles that rotate the forearm outwards)
- PRONATION of the forearm (muscles that rotate the forearms inwards)
- COMPRESSION of the forearm (muscles clenching fingers into a fist)
The bones of the forehead are important for us, because their structure allows us to move in different vectors, and therefore use different exercises. The fact is that inside the wrist is not one, but TWO important bones are the RAY and LOQUID, which are connected with each other by ligaments and muscles. This anatomical structure makes it possible to move the radial bone around the ulnar in a circle. This is what we call “supination” and “pronation”. Muscles performing this work can be developed and they will give an extra volume of the forearm.
Another interesting point is that many of the muscles of the forearm are on different “floors”. Something closer to the skin, something closer to the bones. We will not be deeply versed in this matter, because we are practitioners, not students of honey. For us, the effect is important.
THE MOST IMPORTANT MUSCLES OF FORTRESS
These are the muscles that are the largest in size. After all, you will agree, what for to us to put an accent and to waste time that basically grows badly. After all, when you come to leg training, do sit-ups for quadriceps, and do not spend a lot of time developing development of the leading or twin muscles of the hip. This is true in terms of cost-result.
So with the muscles of the forearms is still more confusing, because these muscles are very many. But most of them duplicate the work of the main muscle or develop what does not give a gain in volume. Therefore, we will consider the development of those muscles that are responsible for the biggest increase in size. Have driven …
SHOULDER-RAY MUSCLE (burzhi variant: brachioliformis) is the largest muscle of the forearm. She bends the forearm, in addition, takes part in both pronation and supination of the forearm (ie, turns the forearm inward and outward). When the arms are bent with the reverse grip (grip on the top), the arm-ray arm acts as the second most important muscle after the shoulder brachium.
Basic exercises: lifting the bar to the biceps with a back grip, a “hammer”
BENDERS (RAY and LOQUE) of the brush – these muscles are located from the inside of the forearm (from the biceps side) and are responsible for the movement of the hand towards the hand. This is their main function. Nevertheless, there is one more – the pronation of the brush (reversal of the skin).
Basic exercises: any flexion of the forearms with a straight or reverse grip (depending on the position of the hands) with a barbell, dumbbells or in simulators.
DRY CASTIGGER is a muscle of the “back” side of the forearm (from the triceps side) which is responsible for the extension of the wrist “outward” (towards the elbow). Those. Unbends the brush in the wrist joint.
Water and vitamins. Drink a sufficient amount of water per day (2-3 liters), it is necessary for the assimilation of food and various chemical processes that are involved in the growth of muscles. Vitamins are also needed for this, they also accelerate the processes of recovery of your body.
What to eat before training?
Food before exercise should be taken 60 to 90 minutes before the start of exercise to give the body enough time to digest food. At dbol-gh this time, you can replenish your supplies with a protein drink and take a second dose of glutamine and two grams of BCAA. Shortly before training, take 5 grams of creatine with water. Creatine serves as an energetic, and also helps (accelerates) the growth of cell sizes. It is best to take it to an empty stomach. The ideal time for taking creatine is half the time between pre-training meals and training.
Eating after exercise. Regardless of when you train, it is very important for the body and muscles. Fast carbohydrates are exactly what the body needs after training, this is the only time that your body needs, they have the ability to be absorbed instantly by the body and make the process of restoring strength to prevent the process of catabolism.