It's not as easy to acquire muscles when you have a fine physique and a fast metabolism. However everything is not finished for you since methods to gain muscles fairly quickly exist. So it's important to set up the proper sessions and feed you more so you can gain more muscles.
You have to start with basic bodybuilding exercises when you start. You can straighten the weight bench right at the top of the head to stimulate the deltoids. For the back, you will have to use dumbbells and for the legs, the squats. Such measures give you the opportunity to raise loads that weigh a little during your workout.
To make muscle you have to practice intense exercises, it is the key. It's not obvious that your muscles break by rebuilding when you practice light workouts, even if they last longer. One hour of sitting, for 4 times a week is to be expected and you will have to do a very intense work during each session.
You have to take the appropriate position by lifting as much weight as you can in each session. To test your limits, you have to experience the different loads on different combos.
Using more speed to practice each exercise is important to gain muscle.
Use the right position to practice each chain, it is important to develop a precise technique. You must have specific goals according to your abilities if you are a beginner.
Try to finish a complete movement of an exercise, without varying your position in case of pain. Better raise less weight if you do not get there. Start with legs or arms extending in most of the time. To learn the right positions before working alone, it is important to work with a coach during the first sessions.
To avoid damaging your muscles, it is important to alternate the muscle groups during each session. For those who want to practice for three weeks, they are advised to exercise triceps, biceps and chest for the first training. For the second it is necessary to focus on the legs and for the third of the exercises of pectorals and abdominals.
It has been demonstrated (scientific research) that when you focus on the muscle you stimulate it grows fast. To get there, concentrate on your muscles during each session, to see them gaining volume. Try to put a hand on the muscle you want to stimulate, when you are practicing tractions. It can help you refocus the efforts you provide and really touch the muscle that you are working on. This is the impact that weight has on the muscle you are working on and not the amount you raise that is more important.
To gain muscle you also need to eat foods that are high in calories. Fruits and vegetables, cereals and legumes are also very important for the growth of your muscles.
You will also need to eat more than usual to gain muscle quickly. Take for example for your breakfasts eggs, ham, avocados, tomato salad and cabbage. For dinner eat meat, big chunk to collect protein. Try to eat at least five times a day. Don't expect to be hungry before eating, protein-rich foods are important.