Danke für die Antwort. Für die, nennen wir es _depth von effect_, das ist was ich meinte, als ich schrieb über das Pflaster kleben, dass Sie nur reagieren mit der Haut, die meist mit Zimt und capsaicin. Ich weiß auch um die Vorteile des alternierenden Dusche Temperatur und verwenden Sie es regelmäßig als gut. Ich lasse diese Frage offen, für einige Zeit. Wenn es keine anderen, vielleicht erwies sich beantworten, ich akzeptiere Eure. @JJosaur ich gehen derzeit für das high legt und hohe Wiederholungen Ausbildung, also normalerweise mache ich um 12 Sätze von Liegestützen, aber nicht nur die normale full-Liegestütze — ich glaube-sets von alle unebenen, Diamant, Niedergang und volle Liegestütze und dass Summen auf etwa 12 sets (10-20 Wiederholungen). Also Liegestütze sind in meinem Training zweimal in der Woche. Ich trenne Sie denn, dass high legt Art von Training, so kann ich das nicht 12 Sätze Liegestütze und dann gehen Sie, um mehrere Sätze von dips — das scheint zu viel für meine Trizeps. Plus, ja, ich habe nicht einmal Zugriff auf Tauchen bars in meiner Heimat (Heimat ist, wo ich trainieren). akadian

Es ist sehr wichtig zu verstehen, dass es dauert eine enorme Menge an Energie zu generieren, neue Muskeln. Zusätzlich ist die Art der Muskel, die Sie erstellen, hängt von der Art von training Sie tun. Also die Antwort auf deine Frage ist "ja" Sie brauchen, um erhöhen Sie Ihre Kalorien, und Ihrer Ausbildung.

Sowohl durch die Erfahrung und durch anekdotische Evidenz, wenn Sie wollen, erhöhen Sie die Größe Ihrer Muskeln, die Sie benötigen, um die Lautstärke zu erhöhen Ihrer Ausbildung. Zwar gibt es Wahrheit in der Hypertrophie-Bereiche (Sätze von 8-12 Wiederholungen), Sie brauchen mehr variation als das. Hier sind einige Trainings-zugehörigen Zeiger:

  • Sie können tun, Intensität, gefolgt von Lautstärke wie in Wendler ' s 5-3-1 Programm (nach der Haupt-Werk-sets, die Sie tun 5 Sätze von 10 bei 40-60%)
  • Sie können variieren, Sätze/Wiederholungen wie Smolov Jr.
  • Sie können begeben Sie sich auf eine high-volume-Programm wie Sheiko

Die Sache mit Volumen-Programme, müssen Sie viel mehr zu Essen, nur um mit Ihnen mithalten. Die gute Nachricht ist, dass die Menge, die Sie Essen, wird Ihnen helfen, clean bulk. Bump up das Essen von 600 Kalorien. Es könnte nützlich sein, laden Sie den Großteil Ihrer Kohlenhydrate an Trainingstagen nutzen Sie die Hormon-spiking Auswirkungen, die helfen können, Muskeln aufzubauen, ohne mehr Fett, um den gleichen Anteil.

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