Men with a beautiful pumped-up body attract the attention of women, look confident and self-sufficient. For some, a strong physique is an important factor when applying for a job. In pursuit of this or that goal, many want to get results quickly and are interested in how to pump up in six months. There is no definite answer to this question, since success in bodybuilding depends on many factors: body type, heredity, health status and others. However, there are general recommendations for everyone that will significantly increase muscle volume and body weight.
Instructions
Step 1
Train 3 times a week for 40-60 minutes. Do strength exercises with weights and your own body weight. A good base for starting bodybuilding will be push-ups on two and one arms, push-ups on the uneven bars, pull-ups with a wide grip, raises of the legs while hanging on the bar, lifting the torso from a prone position on an incline bench, jumping up from a full squat. Do exercises with your body weight 10-25 times, doing 3-4 sets. Once you've strengthened your muscles, move on to barbell training. Start with basic exercises: squats, deadlifts, bench press. These exercises involve several muscle groups at once and, with maximum exertion, contribute to the growth of muscle mass. In the first month, do 4 sets of 8-10 repetitions, then you can move on to heavier weights of 4-6 and 2-3 repetitions. Take 3-5 minutes between sets and try to gradually increase the weight on the bar. As the burden increases, your body weight will begin to grow. It is better to work out individual muscles (biceps, triceps, etc.) with exercises with dumbbells for 8-12 repetitions. Divide by day which muscle groups you will work out, for example, on Monday - the muscles of the chest and arms, on Wednesday - the muscles of the back, on Friday - the muscles of the legs. Pump your abdominals 2-3 times a week.
Step 2
Eat 4-6 times a day. Weight will begin to increase, provided that the calorie intake of food will exceed the number of calories spent per day. The main source of calories is proteins and carbohydrates. Your diet should definitely include eggs, meat, fish, dairy products, legumes, cereals and potatoes. Don't forget about fresh vegetables and fruits. They are sources of vitamins. It is also useful to take a course of multivitamins. If you have a naturally lean physique, use creatine and protein in addition to the main sports nutrition.
Step 3
Get plenty of rest. Rest is essential for muscle recovery. Sleep at least 8 hours a day. Avoid stress. Eliminate prolonged aerobic activity (running, cycling). They help burn fat, so they can stunt muscle growth. Remember that excessive exercise is just as bad for your muscles as lack of it. Hours of training is the lot of professional bodybuilders, and the first six months of physical activity should be moderate.
