The optimal exercise program for gaining muscle mass

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The body of each per­son is indi­vid­ual. What is effec­tive and effi­cient for one ath­lete will be com­plete­ly use­less for anoth­er. To find the best exer­cise pro­gram for gain­ing mus­cle mass, you need to famil­iar­ize your­self with the best of them in order to adapt the basic train­ing for a par­tic­u­lar per­son.

The key to suc­cess­ful train­ing is the selec­tion of weights and exer­cis­es that take into account the indi­vid­ual char­ac­ter­is­tics and lev­el of phys­i­cal fit­ness of the per­former. There are train­ing com­plex­es designed for begin­ner fit­ness enthu­si­asts and for expe­ri­enced body­builders. In addi­tion to phys­i­cal activ­i­ty, do not for­get about a prop­er­ly orga­nized diet, as well as observ­ing the drink­ing reg­i­men.

Fundamentals of fitness for gaining muscle mass

Fundamentals of fitness for gaining muscle mass

An impor­tant point of any fit­ness train­ing for gain­ing lean mus­cle mass is a com­plete, com­pe­tent warm-up. It should qual­i­ta­tive­ly warm up all joint zones and mus­cle groups, which will sub­se­quent­ly be giv­en the main load.

With­out a warm-up block, the ath­lete risks seri­ous injury dur­ing train­ing. So, run­ning at an aver­age pace is a good warm-up work­out with the addi­tion of car­dio.

After warm-up exer­cis­es and a lit­tle car­dio, you need to move on to stretch­ing ele­ments, which will allow you to care­ful­ly work out the most prob­lem­at­ic areas and pre­pare them for work. All move­ments of the stretch­ing block are per­formed slow­ly, smooth­ly, thought­ful­ly.

At the end of the work­out, a hitch is manda­to­ry, which is a set of basic exer­cis­es for relax­ing and restor­ing mus­cle fibers. It pro­motes stretch­ing of tired mus­cles, increas­es their elas­tic­i­ty, and also improves joint mobil­i­ty and strength­ens lig­a­ments. Swim­ming is con­sid­ered a good option.

Dur­ing class­es, you need the utmost con­cen­tra­tion of atten­tion and focus on the ele­ments being per­formed. Elim­i­nate all dis­trac­tions and try to abstract away from every­day tri­fles as much as pos­si­ble.

Fit­ness train­ing for mass gain involves hard work from the begin­ning to the very end of the ses­sion. It is the last rep­e­ti­tions, giv­en through strength and dif­fi­cul­ty, that bring the max­i­mum effect to increase mus­cle vol­ume.

Train­ings should be held 3 times a week with oblig­a­tory days of rest between them. Usu­al­ly the train­ing process is based on a split method, when each ses­sion focus­es on the devel­op­ment of a spe­cif­ic mus­cle group.

For a sta­ble increase in mus­cle mass, it is nec­es­sary to vary the load by mod­i­fy­ing fit­ness ele­ments and train­ing accord­ing to dif­fer­ent pro­grams so that the body does not get used to the same exer­cis­es.

Rules for performing warm-up exercises

The warm-up block should not be too long in time and tir­ing in terms of the degree of load. Its task is to prop­er­ly pre­pare the body for strength train­ing. An effec­tive warm-up should include a small block of car­dio loads.

Before the next intense train­ing set, you can per­form sev­er­al ele­ments from the warm-up block. This helps relieve ten­sion in the mus­cles and will allow you to take a breath.

Approximate scheme for conducting fitness training

Approximate scheme for conducting fitness training

We will begin the train­ing pro­gram with the study of tri­ceps, mus­cle fibers of the press and chest. It should con­tain 5 any exer­cis­es for the press — at the choice of the per­former, and sev­er­al ele­ments for the devel­op­ment of the chest and tri­ceps. Here, the most effec­tive will be push-ups with dif­fer­ent grips, bench press from a hor­i­zon­tal posi­tion or per­formed on an inclined bench, as well as pull-ups on the hor­i­zon­tal bar.

These sports ele­ments com­pre­hen­sive­ly acti­vate the work of the mus­cles of the ster­num and tri­ceps, and will con­tribute to an increase in their vol­ume.

To work out the upper body, exer­cis­es with dumb­bells per­formed from a lying and stand­ing posi­tion will be effec­tive. They will not only strength­en the mus­cles, but also give it relief.

The exer­cise scheme is based on 2 pre­lim­i­nary (warm-up) prac­tices and 4 work­ing approach­es, con­sist­ing of 12 rep­e­ti­tions. Warm-up prac­tices are per­formed with less weight: this allows you to study the exer­cise and prop­er­ly pre­pare for it.

The first work­ing approach­es acti­vate the growth of mus­cle fibers, and the sub­se­quent ones con­tribute to shap­ing and shap­ing the sur­face. Breaks between sets should not exceed 3 min­utes.

The ini­tial block of class­es is aimed at devel­op­ing the upper body: shoul­ders, arms, chest. Fur­ther in the train­ing plan is the devel­op­ment of the back and strength­en­ing of the biceps.

The sequence of exer­cis­es for the devel­op­ment of the mus­cles of the back:

    5 exercises to strengthen the abdominals;
    5 consecutive sets of wide grip pull-ups with the maximum possible number of repetitions: the exercise activates the growth of muscle fibers;
    4 cycles of lifting the bar from a standing position for the muscles of the biceps;
    warm-up block with enhanced study of the lumbar;
    3 sets of deadlift: the implementation of this fitness element is accompanied by the release of a large amount of anabolic hormones into the body, which activate the growth of muscle mass;
    4 cycles of lifting dumbbells from a sitting position: they allow you to increase the height and volume of the biceps, have a beneficial effect on its relief;
    4 sets of alternating dumbbell rows: the weight rises to the level of the belt, at the same time it is necessary to tilt and rest against the bench — the exercise focuses on the muscle fibers of the back, contributing to their delineation and detailed drawing;
    hitch.

This fit­ness train­ing should sig­nif­i­cant­ly strength­en the mus­cle fibers of the back, form their relief, increase the vol­ume of the biceps, visu­al­ly make the back more pow­er­ful and wider.

The next day of class­es should be devot­ed to the devel­op­ment and strength­en­ing of the limbs. The main ele­ment of such train­ing should be var­i­ous vari­a­tions of squats. They must be per­formed with and with­out a bar­bell. It will be nec­es­sary to give your best in a com­plex of 4 sets of 12 rep­e­ti­tions each.

These exer­cis­es allow you to effec­tive­ly work out the legs and gluteal mus­cles. To strength­en the arms and shoul­der gir­dle, 4 cycles of lift­ing dumb­bells above head lev­el are per­formed. And then the simul­ta­ne­ous breed­ing of hands with dumb­bells from a sit­ting posi­tion.

Next on the sched­ule in the train­ing process — lift­ing the bar behind the head from a sit­ting posi­tion. It is per­formed in 4 sets of 10–12 rep­e­ti­tions. This is a rather trau­mat­ic sports ele­ment, so it is impor­tant to take care of the safe­ty net.

The above train­ing allows you to com­pe­tent­ly work out the legs and strength­en the mus­cles of the arms and shoul­der gir­dle. On the day of work­ing out the limbs in the warm-up block, it is impor­tant to pay atten­tion to the shoul­der joints, lum­bar, knees and ankles.

Basic principles of gaining muscle mass

An effec­tive train­ing pro­gram for mus­cle growth should be based on the fol­low­ing prin­ci­ples:

    Individual selection of the optimal weight.
    Perfect technique.
    One approach should contain 10–12 repetitions of the element.
    Working to failure at the limit.
    Lengthen the duration of the negative phase, that is, try to spend less time raising the projectile than lowering it.
    Gradual increase in working weights to ensure strength progress.

Gain­ing mus­cle mass is a long process, accom­pa­nied by gru­el­ing work­outs at the lim­it of strength with max­i­mum impact. For mus­cle growth, the mus­cles need pos­i­tive stress. There­fore, the more weight an ath­lete uses in the train­ing process, the more active­ly his mus­cles grow.

But at the same time, it is imper­a­tive to observe safe­ty pre­cau­tions, the cor­rect sequence of train­ing and com­pe­tent dosage of loads. Strength prac­tices are rec­om­mend­ed to be alter­nat­ed accord­ing to their inten­si­ty and rel­a­tive to the rate of mus­cle growth. Also, when draw­ing up a pro­gram, it is nec­es­sary to take into account the degree of recov­ery of the body after the last train­ing.

By Yraa

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