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Each person has a genetic conditioner for the development of muscle mass. To maximize your genetic potential while respecting the proper balance in its development, without resorting to “miracles” that alter your body, it is necessary to follow a series of steps:

Conscious technique

It is not a question of carrying out exercises like automatons, but of paying attention to each exercise in a voluntary way and controlling the efficiency in the work of each muscular group.

Organize the training

Plan your training by setting objectives, techniques, materials to be used, and evaluate the processes used. To do this, it is essential to schedule your trainings and sequences, as well as timing your objectives and techniques to achieve them.

Combine global and localized exercises

Through training we try to release anabolic hormones and insulin growth factor type 1 (tissue growth stimulants that influence muscle development).

To achieve this hormonal stimulation effectively, it is necessary to combine global exercises, such as squats, mastered, dead weight, bench press … with exercises aimed at activating small muscle groups through localized exercises, such as biceps with dumbbells, twins, lateral elevations, and so on.

A great recipe for this eating protein while building muscle or losing weight is grilled chicken. Try it out for yourself:


  • 4 servings
  • 1 2 kg Chicken
  • 50 Gr Butter
  • 3 tbsp Mustard
  • 50 cm Lemon Juice
  • Salt and Pepper

How to prepare step by step

In a small pot put the butter, mustard and lemon juice and take it to the fire until it dissolves well. Season with salt and pepper and set aside.
Wash, remove the giblets and cut on the breast.

We put pressure on the chicken face down to open it. Add Salt.

We place on the clean and hot grill with the skin up and to 25 cm on the fathoms.

Brush the chicken with the preparation of butter, mustard and lemon.

We cook for 30 minutes and then turn it over and brush again. We cook for another 35 minutes.

We brush every 10 minutes approximately.

To make sure it’s cooked on the inside, we prick it and clean, bloodless juice should come out.

Enjoy this great recipe!