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Hoe maak je spiermassa op natuurlijke wijze

Hier zijn de stap voor stappen die u vandaag kunt nemen, om een ​​maximale, gezonde, natuurlijke spier te bereiken groei - in de kortste tijd.

Verbind je met het opbouwen van spieren

De eerste stap om elke langdurige verandering is uw manier van denken. Dit klinkt misschien cliché, maar als je niet toegewijd aan het veranderen van uw levensstijl, kan je net zo goed blijven op uw bank. Noteer precies de reden waarom u wilt spieren te krijgen. Is het om indruk te maken dat verpletteren je hebt? Om meer vertrouwen te krijgen? Worden gezien als een leider onder je vrienden? Schrijf alles op en bewaar het waar je het elke dag kan zien. Lees verder...

Een doel stellen

Terwijl u al uw pen en papier uit, schrijf je doelen. Er is iets bijzonders over het schrijven van je doelen op papier. Dit is een andere kant van betrokkenheid. Zorg ervoor dat u het instellen van uw doelen op een slimme manier - Specifiek, Meetbaar, Aantrekkelijk, Realistisch en Tijdgebonden. Dit zijn de zogenaamde SMART doelen en ze werken. Om spiermassa op te bouwen is geen doel - om uw lichaamsgewicht te verhogen met 5 kilo tot aan het einde van juli is. Om warmer te kijken is niet een doel - om uw subjectieve aantrekkelijkheid te verhogen van een schaal 5/10 op schaal 8/10 is. Om uw succes te meten, moet u voor en na foto's, zodat u uw resultaten kunt vergelijken.

Wees consistent

Having the right training routine is key because it helps you to be consistent. If you’re going to the gym regularly for 3 years, you will see results. It doesn’t matter if you have the best exercise program or your genetics, commitment will pay off.

Focus on progression

Fun fact: The first gym that I ever trained in was called ‘Progress’. I only understood the true value of this word later. You have to realize that progression is the major key when you are trying to build muscles. Adding more weight in the long term adds mechanical stress to your muscles. Your body has to see a reason to adapt, a great way to make it adapt is to add mechanical stresses.

Eat more of the good stuff

To build muscles, you need energy. You gain energy through your food which then is transformed into muscle tissue.

Switch up your routine

Dit is vergelijkbaar met progressie. Nogmaals, u wilt dat uw lichaam te houden gissen op de lange termijn. Zodra u een plateau in je training te raken, moet je een nieuwe benadering van uw training te proberen. Implementeren verschillende oefeningen en trainen op een ander rep-range. Veel plezier met uw training en experiment. Je weet nooit wanneer je zult vinden wat voor u werkt!

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