10 rules to increase muscle mass

1. Use free weights

Although some devices seem very heavy pulleys, they do not involve so many muscles as does training with free weights.

2. Use compound movements

How do you run an exercise is perhaps the most important thing. As you increase the mass isolation but try using adjacent muscle groups. And do not be fooled by the theory that cheating does not help. It is good to cheat once in a while, when you do not have strength to go to the final year. Cheating help to enforce a compound movements. But do not make it a habit. Cheater only when needed.

3. Find the deficient areas and improved

Analyze your structure to find the deficient areas. Then go to your room thinking to improve them. Work these areas first, especially with free weights. If cables do and leave them at the end of your workout. Do not count cable sets as mass exercises.

4. Experiment to find the best exercise for you

Some long run a type of exercise, get to have a great strength in his performance, but not as muscle growth. If this happened to you, try replacing that year with another basic exercise for the same group.

5. Avoid injuries

Especially during phases of the dangerous, genolexiunile the back post. Always be assisted by someone. An injury can cost far more than the potential gains from the execution of an exercise that puts too much pressure on the ligaments or tendons.

6. Use optimal sets

Too few sets will not be sufficient to stimulate muscle. Too many go of overtraining. Play with the sets to give your number out which is right for you.

7. Do not count exercises

There is no optimum number of exercises per muscle group performed trebuies. Number Varize from individual to individual. Experiment and see how you get better. Some can do 4 sets on each group and others only two and have the same results.

8. Use the appropriate number of repetitions

It is best to exercise to exhaustion to be done and the number repeatrilor be around 10-12.

9. Flirt with peaks

From time to time do exercises that will test the strength, that do not use weights that allow you to do more than 1-2 reps. Never start directly with the maximum weight. Increase gradually.

10. Eat your daily portion of meat

The body needs protein to built muscle. The best source of protein is meat.