The right mode of exercise and rest to increase muscle mass

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To get a beau­ti­ful, ath­let­ic body, you have to put in a lot of effort. It is not enough just to per­form exer­cis­es for the devel­op­ment of relief. It is nec­es­sary to fol­low spe­cial­ly designed train­ing pro­grams to increase mus­cle vol­ume.

Only mus­cles with a suf­fi­cient­ly large mass can be suc­cess­ful­ly worked out in such a way that the body acquires a notice­able, clear and attrac­tive out­line. All exer­cise pro­grams must be per­formed on a strict sched­ule. The sports reg­i­men should include not only the class­es them­selves, but also rest, with­out which it is impos­si­ble to get a devel­oped body.

Fitness training mode

Fitness training mode

Fit­ness train­ing for weight should be based on a well-devel­oped plan. A begin­ner will not be able to cre­ate a qual­i­ty train­ing pro­gram for him­self, so you should turn to pro­fes­sion­al body­builders or fit­ness instruc­tors for help. The spe­cial­ist will take into account all the wish­es: weight, age, build, lev­el of phys­i­cal fit­ness of the ath­lete, and will also help you choose effec­tive loads and com­pe­tent­ly build an indi­vid­ual sports reg­i­men.

The fit­ness train­ing pro­gram for mass includes both train­ing days and rest days, the num­ber of which depends on the goal and the lev­el of activ­i­ty of the ath­lete.

Begin­ning ath­letes can refer to the basic pro­grams for mass, from which you can choose the most suit­able train­ing reg­i­men:

    basic three-day weight program;
    four-day split;
    five day split.

The lat­est mass gain pro­gram is designed for ath­letes who urgent­ly need to increase mus­cle vol­ume for a com­pe­ti­tion or pub­lic speak­ing. It is not rec­om­mend­ed to engage in such a sched­ule on an ongo­ing basis, since 2 days of rest per week will not be enough for mus­cles to recov­er.

The best choice for an inex­pe­ri­enced ath­lete is the first option — a three-day train­ing week. At this time, you can suc­cess­ful­ly dis­trib­ute the main exer­cis­es to work out all mus­cle groups.

Rest from training

Any strength train­ing designed to gain mass should be done with a qual­i­ty recov­ery reg­i­men in mind. Rest after exer­cise is nec­es­sary not only for mus­cles, but also for ten­dons, lig­a­ments, and joints. For this rea­son, each mus­cle group should not be trained more than 2 times a week, oth­er­wise it will be dif­fi­cult for the body to cope with over­strain.

Symp­toms can be dif­fer­ent: dizzi­ness, severe migraines, the effect of krepatu­ra, invol­un­tary mus­cle con­trac­tion at night, painful cramps, loss of appetite, weak­ness, increased fatigue, insom­nia, rapid weight loss.

If an ath­lete, after a series of fit­ness train­ing for a mass, has sim­i­lar or sim­i­lar symp­toms, it means that the train­ing reg­i­men is either too intense, or sim­ply not suit­able for indi­vid­ual para­me­ters. It is nec­es­sary to revise the pro­gram of strength train­ing for its com­pe­tent adjust­ment.

Weight training in the gym

Weight training in the gym

Gyms pro­vide ath­letes with a huge selec­tion of var­i­ous sim­u­la­tors for gain­ing mus­cle mass. Each of the shells affects dif­fer­ent areas of the body, so before you start exer­cis­ing, you should refer to an indi­vid­ual mass train­ing pro­gram, and not try to mas­ter all the shells in turn.

There are many iso­lat­ed exer­cis­es that allow you to increase the vol­ume of spe­cif­ic mus­cles. How­ev­er, there are basic loads that should be includ­ed in all train­ing com­plex­es: bench press, dead­lift and weight­ed squats.

Bench press

This sports ele­ment is at the same time one of the sim­plest and at the same time effec­tive exer­cis­es for gain­ing mus­cle mass. The bench press can be per­formed both with a wide grip of the neck, and with a nar­row one. In the first vari­ant, the vol­ume of the pec­toral mus­cles and front deltas is increased. With a nar­row grip on the bar, the mass of the mid­dle and rear deltas, as well as tri­ceps, increas­es.

For mus­cle growth, you need to per­form 3–4 sets of 6–8 rep­e­ti­tions. To get a quick effect on each approach, you should grad­u­al­ly increase the weight of the bar. After 3–4 weeks of reg­u­lar train­ing, you can bring phys­i­cal activ­i­ty to 4–5 sets of 8–10 rep­e­ti­tions.

The main con­di­tion for suc­cess­ful fit­ness train­ing is touch­ing the chest bar when low­er­ing. In this case, the ampli­tude of move­ments will be the most com­plete for the qual­i­ta­tive study of all mus­cle bun­dles. Feet dur­ing the move­ment should not be torn off the floor so that the load is even­ly dis­trib­uted pre­cise­ly along the shoul­der gir­dle.

Deadlift

The dead­lift is con­sid­ered one of the main exer­cis­es for gain­ing mass. Despite the sta­t­ic, the load allows you to use the mus­cles of the legs, but­tocks, back, upper shoul­der gir­dle. Begin­ners should start with a min­i­mum weight to avoid pos­si­ble spinal injuries.

When per­form­ing a dead­lift, you need to con­sid­er a num­ber of impor­tant nuances:

    you need to perform the exercise from a low position, without the use of racks and supports;
    on lifting the projectile, you need to help yourself with your hips: then most of the load from the back will shift to the legs;
    the bar at the end of the set should be lowered to the floor;
    between sets, you should not forget about the rest — this will help avoid damage to muscle fibers.

Squats with a barbell on the chest

Weight­ed squats allow you to qual­i­ta­tive­ly increase the mus­cles of the legs, thighs and but­tocks. Also, this load helps to increase endurance and devel­op strength indi­ca­tors.

The cor­rect exer­cise tech­nique for build­ing mus­cle vol­ume involves:

    abduction of the buttocks during squats;
    a slight deflection in the lower back;
    the location of the neck of the bar on the trapezium to avoid injury to the cervical vertebrae;
    wide neck grip.

Bar­bell squats are per­formed in 3–4 sets of 6–8 reps. Dur­ing the move­ments, it is rec­om­mend­ed to use a fix­ing belt, which will allow you to keep your back in the cor­rect posi­tion with­out over­load­ing it.

Home fitness workouts for weight

Train­ing to increase mus­cle vol­ume can be car­ried out not only in the gym, but also at home. This is espe­cial­ly true for peo­ple who do not have the oppor­tu­ni­ty to vis­it the hall with the required fre­quen­cy.

Fit­ness train­ing is allowed to be car­ried out both with equip­ment (bar­bells, weights, dumb­bells, hor­i­zon­tal bars), and with­out it, using only your own weight.

The pro­gram of home strength train­ing for mass includes the fol­low­ing phys­i­cal activ­i­ties, which are high­ly effec­tive when per­formed reg­u­lar­ly:

    pushups;
    push-ups on fists, as well as on supports (from weights, dumbbells, books, chairs);
    push-ups with wide and narrow arms;
    pull-ups on the horizontal bar in the hang;
    pull-ups on the crossbar with raised legs;
    reverse push-ups from the bench;
    dumbbell bench press;
    bodyweight squats or dumbbells.

You can increase mus­cle vol­ume both in the gym and at home. To do this, you need to refer to the stan­dard fit­ness train­ing pro­grams for mass, draw up an indi­vid­ual sports sched­ule and ensure your­self a prop­er rest between class­es.

By Yraa

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