A set of exercises and nutrition recommendations for muscle growth

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Begin­ners in the pow­er fit­ness areas, as a rule, gain mus­cle mass very quick­ly, care­ful­ly observ­ing all the nec­es­sary con­di­tions for this. And those peo­ple who reg­u­lar­ly vis­it the gym and per­form basic exer­cis­es for 2–3 years, hav­ing achieved a cer­tain vol­ume of mus­cles, often face sta­bi­liza­tion of mus­cle growth. Dur­ing this peri­od, the mus­cles stop active­ly devel­op­ing and increas­ing in vol­ume, and in order to over­come this stage, you need to make some changes to the train­ing process and increase the amount of pro­tein in the diet.

An example of a fitness activity to stimulate muscle growth

An example of a fitness activity to stimulate muscle growth

For expe­ri­enced gym goers, to over­come the peri­od of sta­bi­liza­tion in mus­cle devel­op­ment and in order to stim­u­late mus­cle growth, a fit­ness pro­gram that involves train­ing three times a week can be used as a basis. On the first day after a qual­i­ty warm-up, which includes artic­u­lar gym­nas­tics and light car­dio, you need to per­form the fol­low­ing set of exer­cis­es:

    Squats with a barbell (5 sets of 6 reps).
    Flexion of the lower limbs, lying in the simulator (4 sets of 8 times).
    Classic barbell bench press on a horizontal sports bench (3 sets of 10 bench presses each).
    Work with weights on the uneven bars or in the gravitron (3 sets of 10 push-ups).
    Twisting lying on a bench with a negative slope (50 twists in each of 2 approaches).

On the sec­ond train­ing day, to acti­vate the process of mus­cle growth, you should per­form the fol­low­ing strength exer­cis­es:

    Deadlift with a barbell in its classic version or in the version of “sumo” (3 sets of 10 times).
    Bench press in a sitting position (6 reps in each of 5 sets).
    Breeding of the upper limbs with dumbbells in a standing position (4 sets of 8 times).
    Weighted shrugs (4 sets of 8 reps).
    Bending the upper limbs with lifting the bar to work out the biceps of the shoulders (4 sets of 8 times).
    Hyperextension to strengthen the muscles of the back (up to 12 times in each of 4 approaches).
    Bringing the knees to the chest while hanging on the horizontal bar or gravitron (4 sets of 15 repetitions).

The third train­ing day involves the fol­low­ing set of exer­cis­es:

    Squats with a barbell (3 sets of 10 squats).
    Extension of the lower limbs in the simulator (12–15 times in each of 3 approaches).
    Bench press (5 sets of 6 reps).
    Breeding the upper limbs with dumbbells lying on a horizontal bench (4 sets of 8 times).
    Pull-ups with a wide arrangement of brushes on the crossbar (4 sets of 8 reps).
    Classic crunches (2 sets of 50 reps)

Mass Exercise Recommendations

In order for fit­ness class­es con­duct­ed accord­ing to the pro­gram pre­sent­ed above to be as effec­tive as pos­si­ble, it is nec­es­sary to apply the fol­low­ing rec­om­men­da­tions of expe­ri­enced instruc­tors when per­form­ing train­ing move­ments:

    warm-up and warm-up approaches before performing the main physical activity is an obligatory part of fitness, which in no case should be neglected. Not only the efficiency of work depends on the quality of the warm-up, but also the minimization of the risk of injury, after which it is necessary to recover for a long time, skipping workouts or working not at full strength;
    correct working weight. Use the maximum working weight only in basic exercises (squat, bench press and deadlift). In the rest of the training movements, you can take a moderate weight, allowing you to complete the work without technical errors;
    micro-periodization of fitness classes should be followed, alternating light, medium and heavy training. Light workouts include those that use shells with a mass equal to 50–65% of the maximum possible weight, and the elements are performed 10 times. In training of medium intensity, work is carried out for 8 repetitions with shells, the mass of which is 65–80% of the maximum working weight. Heavy high-intensity training involves performing exercises with shells weighing 80–95% of the maximum, and the number of repetitions in the approach does not exceed 6 times;
    including auxiliary training movements in the lesson, you need to choose those that involve muscle groups that are not involved in the base. In addition, the elements of auxiliary training need to be changed periodically in order to be able to work out the muscles of the whole body;
    To stimulate muscle growth, you need to constantly increase the load in fitness classes. This can be done by increasing the working weight or the duration of the load period, as well as by reducing the duration of the breaks between sets.

Diet modification for gaining muscle mass

Diet modification for gaining muscle mass

A bal­anced diet and a well-orga­nized eat­ing reg­i­men play an impor­tant role in the process of build­ing mus­cle mass through intense strength train­ing. It depends on what nutri­ents and in what quan­ti­ty they enter the body with food, whether a per­son will have enough ener­gy to per­form strength exer­cis­es and recov­er after them, and the body will have enough of all the com­po­nents involved in the for­ma­tion of new mus­cle tis­sue cells.

ai generated, man, bicycle
ai generated, man, bicycle
ai generated, man, bicycle
ai generated, man, bicycle
ai generated, man, bicycle

For active mus­cle growth in the diet, you need to make the fol­low­ing changes:

    the number of meals should be increased to 6 times a day, 3 of which will be considered main, and 3 — snacks. The volume of portions of the main meals should be 100–200 g more than snacks. Such a diet allows you to avoid the appearance of an acute feeling of hunger and the accompanying stress;
    the amount of protein in the diet should be at least 2.5 g per kilogram of body weight. The lack of protein obtained from products can be compensated by the use of protein shakes and other sports supplements;
    the diet should contain slow carbohydrates in an amount sufficient to provide the body with energy used to maintain normal life under conditions of intense physical exertion, as well as for subsequent recovery.

By Yraa

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