how to gain muscle mass?
here is my problem is that I do the muscu between 3 or 4 times per week at the rate of 1 to 2 hours per session and I do not manage to increase my muscular volume. I’m starting to be overly motivated because it’s been two years since I did weight training. I do not think I have a morphology that does not lend itself to it. so I will want to know which supplement (creatine or other) I should take and how often. Thanks for your help
whatever the morphology we necessarily take muscle with muscle building and a serious diet.
review your training 2 hours of muscu c too much to gain muscle maxi 1 hour of training and intensive after food level eat a lot and often and sleep 8 hours a night
Wednesday: 45-minute jog
You do several basic exercises then you do isolation exercises. Each group must be worked twice a week. You have to carry heavy so that you can only do 8-10 reps.
You need to eat a high calorie diet.
If you are ectomorphic, it’s 3500 kcal per day with 30% protein, 20% fat and 50% carbohydrate. You calculate what that does in terms of grams per day.
In addition, I recommend True Mass from BSN as a quality weight gainer. I also recommend Green Magma or spirulina.
oki doki thanks for your help.
arsher what do you mean isolation exos? and what do you recommend as an exercise for now? thank you !