gain weight supplements & tips

        Workouts each week will do? In what intervals of the day? How to take a practice?
Here are some questions with no generally valid answer. Establishing the number of sessions per week depending on age and physical condition of each, as well as a number of other factors, including the free time we have available. One thing you must remember: exercise pay off when done systematically for at least 3 times a week! Should not neglect any body recovery period, period and it varies from person to person. You will not get any results if you train tired noticeably.

After you finish exercising, your muscles will feel a pleasant tiredness. No need to worry if, after the first training, ie the second and third day will occur muscle soreness, because it is just a normal consequence of filing an effort that muscles were not used. If you continue to train regularly and will respect the principle of graduation load, the muscles gradually adapt to increased effort and will disappear and muscle soreness. It reappears only if interrupt their training and will not resume regard to principles of graduation load. You can avoid the appearance of muscle soreness or you can lessen the effects, if you’re a hot shower after a workout or massage. Also, a very good effect in avoiding muscle soreness, and glutamine it has.
If you decide to do three workouts a week, you have to plan your working days and the rest. Ideally, to keep training every day at the same time of day. Why? Because, over time, in your body it becomes a reflex, and at which muscles are used to work will require movement.
Morning, immediately after you wake up, it is preferable not to train, because the body is not ready for maximum muscular strength. On the other hand, training before bed is not as harmful as previously believed years ago. Between the start of exercise and meals before they must necessarily pass in at least two hours, which are necessary digestion. If you do not follow this rule may occur during exercise and vomiting, not able to follow your schedule.
If you can choose your hours when you train, you have to watch what time of day your body is capable of a greater effort. From this point of view there are two categories:

-people who like to wake up and go to bed early, that effort curve indicates peak at noon;
-people who wake up hard in the morning, but afternoon and evening are very active especially for the evening hours are best suited for maximum effort.
Thus, at the most suitable for training for both categories are between 10-13 and 16-21.
During a workout is influenced by several factors. Training for half an hour shorter fails to, and the longest half an hour and become debilitating. Overuse of muscles can be as harmful as their failure load. If you are a beginner, train in about half an hour, one hour. Once your body is strong and endurance of the muscle effort will increase, by including new training exercises during training might big. This is not absolutely necessary, because the real effect of a given practice is not its duration but the intensity of effort that is deposited over it.

Heavy exercise performed in a limited number of reps in a slow, resulting in an impressive increase muscle mass and strength, in contrast, the small and medium loads executed in a number of repetitions and in an accelerated rate, leading to increased muscular strength and body to highlight the muscles emphasized. But highlighting the muscles without adding muscle and vice versa does not help. That’s why you both have to pay important aspects.

This is a training program for people who are skinny and want to make muscle.

Day 1 (chest + legs + abdomen)

pushed the bar down – 3 sets of 8 reps
pushed the bar bent – 3 sets of 8 reps
wave in bed, with dumbbells – 3 sets of 10-12 reps
lifting the peaks – 5.6 sets of 12-15 reps
Day 2 (back + trapezium)

straightening bar – 4 sets of 10-12 reps
traction beam, wide grip on the chin – 4 sets of 9 reps
Rowing with one arm with dumbbell – 4 sets of 10-12 reps
shrug bar in front – 4 sets of 12-15 reps
Day 3 (thighs + shoulders)

bar squats – 4 sets of 10-12 reps
curl + extensions to the machine – 4 sets of 10-12 reps (10-12 10-12, 30 seconds rest between exercises and 2 minutes rest between sets)
pushed the chin bar – 5 sets of 8,8,8,8 and 12 reps
waving from the side – 8,8,8 and 4 sets of 12 reps
wave of bending – 2 sets of 12 reps

Day 4 (arms)

for triceps:

pushed the lying straight bar – 4 sets of 8 exercises
Z bar extensions – 3 sets of 8 reps
arm extensions – 3 sets of 10-12 reps
for biceps:
tractions in bar – 4 sets of 8 reps
Z bar curls – 4 sets of 8-10 reps
alternative dumbbell curls – 3 sets of 12 reps
The abdomen may be worked in the first and third day, but very little, as much muscle to be trained. Session should not last more than 60 minutes.

To gain muscle, is not enough to train strong, but have to have an appropriate lifestyle and sufficient rest. Here are some tips on diet you should follow. Ideally you should have four meals a day plus 2-3 shakes. For example, you can have dinner at 8 am, 12, 16 and 20 and between them and around 22-22.30 to eat protein shakes. Proteins your body needs to get by eating beans, soybeans, peas, mushrooms, dairy (streaky), lean chicken, beef, fish (pork protein not assimilated), hydrated nuts (walnuts held water for 8-10 hours), raw nuts and eggs (especially egg whites). I assimilate carbohydrates in potatoes (boiled or baked), rice, bread, vegetables, fruit (especially dried) pasta (which are ideal to be consumed after exercise) and grains (which must be made in the evening milk ). You get healthy fats from olive oil, nuts and avocados. Ideally, each meal contains 25-30 g protein, 40 g carbohydrate, 10 g fat.