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
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
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;
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.
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.