Exercises for gaining muscle mass and expressive relief

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A well-cho­sen fit­ness train­ing pro­gram is 80% of suc­cess. Just imag­ine that you spend sev­er­al months of hard work on your­self and do not get the desired result. And the like­li­hood of this is very high if you focus on the wrong exer­cis­es. To avoid mis­takes, you need a detailed train­ing plan.

Today, a great vari­ety of var­i­ous train­ings can be eas­i­ly found on the Inter­net. If you have been involved in active sports for some time, then you prob­a­bly know how this or that com­plex of phys­i­cal ele­ments affects the body. But what if you don’t under­stand it? Going through all the options in search of the right one will take too much time and can give not only pos­i­tive, but also neg­a­tive results.

You can ask a train­er for help, or you can study the the­o­ry on your own and apply it in your own prac­tice. No one knows your body bet­ter than you and does not feel its reac­tion dur­ing train­ing.

How to write a fitness program for beginner bodybuilders

How to write a fitness program for beginner bodybuilders

Remem­ber the main com­po­nents that will help you cre­ate an effec­tive fit­ness pro­gram:

    duration;
    frequency;
    order;
    recovery time;
    intensity.

Hav­ing stud­ied the impor­tance of these para­me­ters, you can eas­i­ly devel­op an indi­vid­ual train­ing plan on your own.

Workout duration

The most opti­mal time for class­es is 1 hour. This inter­val is cho­sen by all pro­fes­sion­al body­builders. The fact is that active phys­i­cal activ­i­ty gives impe­tus to the release of the hor­mone testos­terone, which is respon­si­ble for mus­cle growth and the rate of fat burn­ing. After 60 min­utes of train­ing, sub­stances that sup­press it begin to be released. There­fore, fur­ther phys­i­cal activ­i­ty is not only use­less, but also harm­ful, espe­cial­ly if you want to gain mus­cle mass.

If you have giv­en your­self 1 hour a day to exer­cise, do not waste time: let it pass at an extreme­ly intense pace. Hav­ing a pre-planned work­out plan will help you get the most out of your gym ses­sion.

Class frequency

Many do not under­stand why you need a rest between vis­its to the gym. After all, you can train every day and quick­ly build up mass. This mis­con­cep­tion pre­vents many novice ath­letes and body­builders. If you study the phys­i­ol­o­gy of mus­cle tis­sues, you can find that they are restored not in a few hours, but at least in 2–3 days. It is dur­ing this peri­od that all the stretched voids are filled, the mus­cles grow and become denser.

If the tis­sues have not had time to return to nor­mal, and you load them with new exer­cis­es, they sim­ply will not with­stand such train­ing. There­fore, remem­ber: the more intense the train­ing was, the longer the break should be before the next ses­sion. Large and small mus­cles recov­er dif­fer­ent­ly. Keep this in mind when choos­ing exer­cis­es for your com­plex. Large mus­cles take longer to rest than small ones.

It is also nec­es­sary to reduce the fre­quen­cy of train­ing if you are exer­cis­ing for sev­er­al months in a row. Over time, the mus­cles grow and such a mass needs more days to recov­er. In this case, the fit­ness pro­gram should be adjust­ed: instead of 4 times a week, go to the gym 2 or 3 times.

Workout Sequence

There are 2 basic train­ing schemes. You can choose any of them, but if you are new to the sport, we rec­om­mend using the third option.

Scheme:

    The use of elements that involve several muscle groups at once and trains the entire body at the same time. In this case, you should go to the gym no more than 3 times a week. Tissue repair will take longer.
    The use of exercises that train individual muscle groups. The number of workouts should increase to 3–4 per week. But it will also take much less time to recover.
    Combining different exercises — for 2–3 muscle groups. When physical activity affects different parts of the body, you can achieve a quick and noticeable result. Such an approach will significantly increase motivation and give a desire to engage in further.

Mus­cles must be com­bined from one lig­a­ment. They are push­ing and pulling. One day work on one bun­dle, the oth­er day on the sec­ond.

You need to start the pro­gram with large mus­cles, and fin­ish with small ones. This can be explained by the fact that stretch­ing large mus­cles takes place almost the entire work­out, by the end they will already be too tired, and class­es will be giv­en with great dif­fi­cul­ty.

Recovery time after muscle stretch

Recovery time after muscle stretch

Every body heals in its own way. But on aver­age, after inten­sive train­ing for all mus­cle groups, he needs 1.5–2 days. Dis­trib­ute train­ing days so that they do not go one after anoth­er, even if such a sched­ule is more con­ve­nient.

Remem­ber that you need to rest prop­er­ly, so for­get about pas­sive rest. Go out­side and run at an easy pace for 20–30 min­utes or do a set of mus­cle stretch­es — so they will hurt less, and use­ful adap­ta­tion to stress will go faster.

The intensity of physical activity

How do you know which inten­si­ty to choose? Observe how the mus­cles behave after train­ing for the next day. If you expe­ri­ence tan­gi­ble pain, then the load can be left the same as it was. If the pain is weak or absent, you need to increase the num­ber of rep­e­ti­tions or add 1 addi­tion­al set.

It is not rec­om­mend­ed to increase the weight at first. It is bet­ter to engage with a min­i­mum load, so that lat­er there is room to grow. If you imme­di­ate­ly choose the aver­age weight, it will no longer be pos­si­ble to low­er it — oth­er­wise mus­cle degra­da­tion can­not be avoid­ed. Increase the weight only when you have ful­ly mas­tered the tech­nique of each ele­ment.

Basic exercise program

Start com­pil­ing a basic pro­gram with the dis­tri­b­u­tion of days. Let’s say you work out 3 times a week. On the first day, write out a plan for the abs, on the sec­ond day for the back and chest, and the third for the legs.

If you are a begin­ner, choose sim­ple basic, not tar­get exer­cis­es: your mus­cles are not yet ready for these types of loads. They can be start­ed after about six months of train­ing.

The fit­ness pro­gram must include a warm-up com­plex. Do not use car­dio for these pur­pos­es, since dur­ing their imple­men­ta­tion too much ener­gy is con­sumed: you may not have the strength to per­form basic strength exer­cis­es.

Now you know what com­po­nents should be in the pro­gram for begin­ner body­builders: pre­lim­i­nary mus­cle stretch­ing, basic exer­cis­es and a hitch. Fol­low these rules and you will be able to pump up a beau­ti­ful and sculpt­ed body.

By Yraa

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