КАК НАБРАТЬ МЫШЕЧНУЮ МАССУ. 8 УСКОРИТЕЛЕЙ

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please message me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 .................................................................................. Instagram —   / vlad_litvinenko_training   Telegram Channel — https://t.me/vlad_training VK — https://vk.com/vlad_litvinenko_training ................................................................................ In this video, we'll look at 8 recommendations that will help you gain muscle mass faster than those who don't know how. And these won't be the usual things you've already heard, like a calorie surplus and using basic exercises. These are nuances, each of which will increase the effectiveness of your workouts, and if you implement them, you'll see changes in your mirror within a month! 1. Straps Training straps are a great way to focus on specific muscles. For example, if you use them in back exercises, you can reduce the workload of your biceps and forearms because you don't need to hold the handles with your grip strength. But if you're used to always training with straps, try training without them. This will engage more muscles in the exercise, and this is especially important if your forearms are weak. Without straps, they will be involved in all exercises where you hold weights with your hands. ALTERNATE WORKOUTS WITH AND WITHOUT STRAPS 2. Creatine The next mass gain accelerator is creatine. Simply put, it's a substance we need for energy production and movement. Your body already has a small amount of creatine, but its consumption increases with increased physical activity. Replenishing its stores will accelerate muscle gains and increase strength. It's recommended to take an average of 5 grams of creatine per day for six weeks, followed by a 3-4 week break to restore your cells' sensitivity to the supplement. USE CREATINE 3. Recovery Bonus You've probably heard many times about the importance of post-workout recovery and adequate sleep. But in reality, it's not always possible to get 8-10 hours of sleep, and sometimes your sleep schedule itself fluctuates. As a result, you may simply not recover properly. And when this condition accumulates, muscle growth slows along with it. Therefore, a good way to give your muscles extra time to recover is by taking a nap. If you have the opportunity to rest during the day, be sure to take it. Even 20 minutes of napping improves brain function, creates the necessary factors for muscle growth, and gives you an advantage over those who don't. SLEEP 20-90 MINUTES DURING THE DAY 4. Energy Reserve Almost everyone, even those who don't exercise, associates the word "protein" with bodybuilders, while those who train in the gym constantly hear about the need to eat huge amounts of protein. As a result, you can fall into the sports nutrition trap of consuming more than 2 grams of protein per kilogram of body weight per day, but significantly slowing down your progress by not eating enough carbohydrates. Therefore, if you notice that your progress is slowing even though you're eating more than 1.5 grams of protein, increase your daily caloric intake by consuming carbohydrates. This will accelerate muscle gain by providing your body with the necessary energy source. READY-MADE MEAL PLANS WITH VIDEO 5. Compression Clothing Recently, more and more data has emerged showing that...