ono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amoThere is so many information on muscle gain that it’s easy to get confused. I want to share with you my tested and proven muscle gain tips that will help you to build lean muscles as quick as possible.

1. Choose the right exercises. The most effective in all means are compound exercises. They involve many muscles across more than one joint (squats for example). With compound exercises you can grow more muscle weight in the shorter period of time.

2. Follow the right diet to grow muscles. Your muscles need a lot of energy during the training time and also during the recovery period. Carbohydrates and fat are the main energy sources. Choose poly carbohydrates over mono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amo

muscles as quick as possible.

1. Choose the right exercises. The most effective in all means are compound exercises. They involve many muscles across more than one joint (squats for example). With compound exercises you can grow more muscle weight in the shorter period of time.

2. Follow the right diet to grow muscles. Your muscles need a lot of energy during the training time and also during the recovery period. Carbohydrates and fat are the main energy sources. Choose poly carbohydrates over mono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amo

joint (squats for example). With compound exercises you can grow more muscle weight in the shorter period of time.

2. Follow the right diet to grow muscles. Your muscles need a lot of energy during the training time and also during the recovery period. Carbohydrates and fat are the main energy sources. Choose poly carbohydrates over mono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amo

cles need a lot of energy during the training time and also during the recovery period. Carbohydrates and fat are the main energy sources. Choose poly carbohydrates over mono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amoono sugars, and choose unsaturated fat over saturated animal fat. Consume at least 1 gram of the protein per one pound of your bodyweight per day. This is the minimum amount needed for the appropriate muscle growth.

3. Give your body the good rest and sleep. Your muscles need time to recover from the training overloads. Muscles need to “heal” themselves after the micro traumas created during the work out. The minimum recovery time is 48 hours after the workout.

4. Train your mind to train your muscles. The connection between mind and body is widely discussed nowadays. The studies have proved that you can even heal your body just using the power of your mind. Use visualizations during the workouts. Muscles during the visualization increase their metabolism and work more effectively. Sounds ridiculous, but somehow it is true.