The fitness exercise program for gaining muscle mass includes: a training schedule, a fitness diet, as well as optimal periods for muscle rest. Such fitness is significantly different from the “drying” of the body when the relief is being worked on.
Fitness for beautiful muscles: instructions in detail
Men attend fitness training in the gym most often to build muscle mass. The main task is to choose the right type of training, otherwise there is a possibility of losing the accumulated muscle mass, wasting time and money. Therefore, the fitness program should take into account the main principles of muscle building.
- Workout time.
Fitness classes in the gym are best spent no more than an hour. Otherwise, there is a risk of getting overworked, and instead of building up, muscle burning will go. The break time between sets to restore shape is from one to four minutes. If you rest longer, the flow of oxygen to the muscles will weaken, and they will return to the state they were in before the fitness training.
- The frequency of fitness activities.
The break between workouts should last at least 48 hours. Therefore, exercise should be no more than 3 times a week.
Fitness elements are performed in 3 sets, from 8 to 12 times per set. Work out the muscles slowly, measuredly, focus on honing the technique of the exercise. If you follow this setting, the result will appear much earlier than with the build-up of the load and long exhausting workouts.
An effective fitness program for increasing muscle mass includes exercises with a barbell, dumbbells. They give the load necessary for muscle growth. However, you should not exercise using a specific weight: consistently increase the load so that the muscles do not stop growing.
Fitness classes and the basics of compiling a training program
It’s worth starting muscle building workouts with a basic fitness program. It will serve as the basis before pumping up the volume and shaping the relief of the muscles. Multi-joint exercises exist in order to engage several muscle groups at the same time. Among them are exercises with a barbell and push-ups. At the next stage of fitness training, the task is to work out the mass of specific muscles, and only in the finals the muscle mass of the forearms and triceps is gained.
The fitness program for the muscles should be supplemented / changed every 3–4 weeks: add new exercises, change the intensity, weight. Then the muscles accustomed to a certain load will begin to experience stress and training will not lose in efficiency.
It is a well-known fact that muscle mass does not increase during training, but in between workouts. Thus, high-quality muscle hypertrophy can be obtained only if you organize the right recovery complex, which includes a fitness diet, sports supplements and good sleep.
Avoid overload, muscles need rest. The optimal solution is to choose a fitness program where each muscle group is activated only once a week. In this case, you can work out all the necessary directions without unnecessary stress.
Fitness program for muscle growth (exercise and rest schedule)
The recommended muscle building fitness program is optimal for intermediate to advanced athletes. Fitness classes last 6 weeks. At the beginning of training, perform exercises from 8 to 10 times in three sets, then the load can be increased (up to 10–12 repetitions in 4 sets).
First day. Triceps workout.
- Raising the bar with a wide grip.
While lying on a horizontal surface, grab the barbell with your palms facing forward. Hold the projectile directly above the chest, do not bend your arms. As you inhale, lower the projectile down towards the lower part of the chest. As you exhale, tensing your muscles, lift the barbell. The upward movement should be less in time than the downward movement, approximately 2 times.
- Lifting dumbbells from a lying position on an incline bench.
Place the dumbbells in front of you at chest level, shoulder width apart, palms forward. As you exhale, slowly lower the dumbbells to your sides. On an inhale lift the dumbbells up.
- Lifting and breeding dumbbells in a prone position on a horizontal surface.
- Lifting the bar in a prone position on a horizontal bench.
During this element of fitness, you should feel tension in your chest.
- “French Press”.
Raise the bar while lying on your stomach on an incline.
- Raises the knees on the crossbar.
With your arms wide apart, hang on the horizontal bar. Straighten your legs and lift to a right angle with the body, then slowly lower.
The second day is muscle recovery.
Take this day to rest: visit a massage room, prepare sports nutrition. You can do yoga, light gymnastics, stretching. Do not forget about a full-fledged, at least eight-hour sleep.
Third day. Fitness for the back and biceps.
- Pull-ups on the horizontal bar.
- Lifting the bar in a standing position and in an incline.
- Pull-ups on the crossbar of the horizontal bar with a reverse grip of the hands.
- Raising the bar in a standing position to the level of the hips.
- Lifting the bar with a reverse grip to the shoulders.
- Lifting dumbbells.
In a sitting position, exhale, lift the dumbbells, at the same time turn your hands with your palms facing you. Tighten your biceps, fix the pose for a second. On an inhale, lower the dumbbells down.
Lying on the edge of a horizontal bench, cross your arms over your chest. As you exhale, gently bend your body at the waist, keeping your back straight. As you exhale, take a horizontal position again.
The fourth day is muscle recovery and relaxation.
Fifth day. Fitness for the muscles of the shoulders and legs.
- Running on the simulator for 15 minutes.
- Squats. For optimal loading, do this exercise with a barbell. Keep your back straight.
- Lifting the bar while sitting on a bench.
- Lifting the bar from behind the head. Performed in a squat position.
- Breeding dumbbells to the sides to shoulder height in a standing pose.
The sixth and seventh days are devoted to rest and muscle recovery.