The basis for building the ideal relief of the body – muscles. In order to demonstrate bulky muscles, you first have to pump them up. The training program for weight gain consists of a clear training schedule, good nutrition, optimal recovery time. Important – do not confuse the types of training, this is fraught with loss of muscle mass and time. If your goal is – to pump up muscles, it is necessary to responsibly approach the organization of training. All muscles respond to the load differently, depending on the number of repetitions and severity. To increase muscle mass, you need to perform exercises with a weight that you can lift 5-10 times.
estet-portal.com will talk about principles of exercise for muscle growth.
- Workout Program – main principles
- Example of Muscle Growth Workout
- Nutrition system for gaining muscle mass
Training program – main principles
Seven important points to keep in mind if you want to gain muscle mass:
Increasing strength. The most intense training, concentration on muscle work, scrupulous execution of technique and calculation of the energy value of the diet, will not give a positive result without increasing the weight in the main exercises. Strength progress should increase every 2 months.
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Frequency. The theory that you need to train infrequently, but hard, giving the muscles time to recover and grow, does not work. Maximum progress is achieved when you train as often and as hard as possible, adequately assessing the capabilities of the body and the body. 3-4 times a week – the best option.
Repetition of exercises. It is recommended to load the same area of the body two or three times in one session. Perform the same movement at least two times in a row. Some muscle groups increase only with regular exercise.
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Graph. Important – build a clear training schedule, with a certain regularity. It is not necessary to take the maximum weight every time, visiting the gym according to your mood. Better – regularly and with less stress. Plan your classes, a sudden desire to stretch will not lead to success.
How our muscles grow: mechanisms for activating muscle growth
Duration of the program. The body perceives strength training as one-time loads that do not portend serious changes. Adaptation lasts a month, only after that there is a response – gradual increase in muscle mass. Many athletes, doing 2 weeks, notice that there is no result, and change the program. This is fundamentally wrong.
Correct technique. Performing exercises with a technically clean, accessible amplitude is important for long sessions. Incorrect execution will not bring results, but it will be reflected in pain in the muscles and joints.
BJU calculation – one of the prerequisites for a successful athlete. Just because you eat a lot doesn't mean you have enough. With a protein deficiency, muscle growth is not possible.
Example of training for muscle growth
First 15 minutes of training – workout to warm up the body. In the example, two types of muscles are assembled in each session. The recovery time is 48-72 hours, it is individual for each person. This training program provides for protein nutrition.
Tuesday. Working on the biceps and chest muscles:
- barbell press with a wide grip, for the first approach 50% of your body weight is enough, repetitions according to the system 7-9 or 10-12 times;
- breeding dumbbells to the side in a supine position on a bench – each set 10 times, do 2-3 sets;
- raise the bar in a standing position – warm-up time with a weight of 50% of yours, then with a working weight, 3-5 sets, 8-10 reps;
lifting dumbbells to bent elbows – bicep thickening exercise, 3-4 sets of 5-8 reps; -
we raise the dumbbells, in a sitting position – perform 2-3 sets of 12 times. -
pull up on the horizontal bar – effective for increasing the width of the spinal muscles, if it is difficult for you – skip, 4 sets of 6-8 or 9-11 reps;
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pull of the upper block to the chest – additional exercise for the latissimus dorsi, 2-3 sets of 10 reps; -
rod pull in tilt position – for beginners, 1 time per week is enough for 4 sets, each 7-11 times; -
bench press in a sitting or lying position – first warm-up with reduced weight, then 3-4 sets of 7-10 reps; -
raise the bar to the chin – aimed at the work of the shoulder muscles, 4-5 sets of 5-7 or 8-10 times; -
breeding of dumbbells in the position of the inclination of the body – 2-3 sets of 10-13 reps.
Saturday. Pumping the muscles of the legs and triceps:
squat with barbell – safety net required, perform 4-5 sets, 7-10 times;
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we raise dumbbells on straight legs – shakes the back of the thigh – 3-4 sets of 5-8 or 9-12 reps; -
French bench press in sitting position – working on triceps, 3 sets of 9-11 reps; -
bring dumbbells, lying on a horizontal bench – 4 sets of 7-9 or 11-15 reps.
The usual diet is ineffective
with muscle growth, you need to eat hard, tracking the amount of BJU. Small portions 6 times a day, restrictions only in carbohydrates, sweets are not recommended.Fatty is better to reduce
, but not eliminated, it is important for energy. Protein – the most important material for building muscle tissue, the daily dose for an athlete is 2 g per 1 kg of weight. If you weigh 70 kg, this is 120-140 g of protein, translated into – 740 g chicken fillet. Not everyone is able to consume such an amount of meat, and it is not very useful. Alternative – sports nutrition.Endomorph Body Type: Nutrition and Training Features
is designed to take into account good nutrition, write down all the foods eaten, pre-weighing them. So you accurately calculate the calorie content and the amount of BJU. Strengthened nutrition and regular performance of strength exercises – the key to a successful athlete.
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