Sports and FitnessBuild-up of muscle mass

Weight training program. Build muscle mass: Exercise

What you need to do in order to have a beautiful and embossed body? Of course, the first thing you need to work out a foundation, from which later the figure of your dream will be fashioned. Training the muscles for weight is the basis with which every bodybuilder should begin. There is no point in immediately starting to dry - after all, in order to make the muscles beautiful and embossed, they need to be pumped first.

Weight training program Must be carried out under several conditions. It:

  1. A short schedule of classes.
  2. Compliance with diet.
  3. Enough time for rest.

It is worth remembering that if you intend to engage seriously, non-compliance with even one of these rules can delay you on the way to your goal. Let us consider each of them in detail.

Schedule of lessons

The training program for the mass implies a well-defined schedule of lessons. It should indicate the days of training and rest, as well as the system of exercises for each session. The most popular among bodybuilders enjoys a schedule that includes three workouts a week. This option is ideal for beginners and mid-level athletes. With this method of training, the muscles can fully recover by the next session. Training for weight (3 days) allows you to evenly distribute all the basic (basic) exercises.

For bodybuilders of a higher level, it is possible to use a four- or five-day split. Such frequent training is necessary in order to carefully work out each group of muscles.

Food

In order for muscle training to produce weight, you need to start eating properly. And this is not only the exclusion from the diet of alcohol, fast food and other harmful food. For a bodybuilder, proper nutrition has a slightly different meaning than for an ordinary person.

It is not necessary to talk about what is necessary properly and often - at least 6 times a day. In addition, when typing, it is important to drink plenty of water, especially in training.

Sports nutrition

In the world of bodybuilding, there is a huge amount of various food products and supplements. For more effective mass gain during training, it is best to use the following types:

  • Gainers.
  • Proteins.
  • Amino acids.

Gainers contain large amounts of proteins and carbohydrates, and they are best suited for those who have an ectomorphic body type.

Proteins contain a large number of proteins and relatively few carbohydrates in comparison with the gains. They are ideal for building weight for people of all body types. Both the geyners and proteins are rich in protein and carbohydrates, and also contain very little fat, which allows you to build up a clean muscle mass.

Amino acids are also suitable for people of all types. They accelerate the growth and recovery of muscles after training.

Recreation

The weight training program will not be useful without sufficient time to recover. The same group of muscles should not be trained more than once a week - overtraining will help that lessons will do more harm than good. If symptoms such as loss of appetite, sensation of soreness or weight loss are present, it is necessary to suspend training for a while.

Workout in the hall on weight

Any fitness room provides a huge selection of all kinds of exercise equipment and exercises. But not all of them are equally useful for recruiting mass. Of course, each of them will have a good effect on your body in its own way, but nevertheless it is necessary to give basic attention to basic exercises. Basic weight training includes those exercises that involve several muscle groups at once. These include:

  • Press lying.
  • Deadlift.
  • Prissed with a barbell.

Despite the schedule for which you are engaged, these exercises must necessarily be included in the program.

Bench press

Bench press is the easiest, but at the same time, one of the most effective exercises. It can be performed in two ways - a wide or narrow grip, but in this article only the first option will be parsed.

In the first case, the main load is in the pectoral muscles, and the front deltas and triceps are also involved. The width of the grip is determined individually for each person. You should know that the wider the grip, the less the way of the bar from the top point to the chest, and the more the pectoral muscles are activated. But do not go too far, choose the optimal position from which you can make this exercise the set number of times. Despite all its apparent simplicity, there are several nuances in the implementation.

First, it is the number of approaches and repetitions. To build muscle mass the best option is to conduct 3-4 approaches for 6-8 repetitions. It is important to increase the weight from the approach to the approach. With the correct weight selection, the last repetitions should be performed with a little help from the insurer.

Secondly, when performing a bench press, you can adjust the position of the bench. So, if the legs are above the chest level, the lower fasciculus of the pectoral muscles will be used. If, on the contrary, the chest is above the level of the legs, then the upper beam is activated.

A prerequisite for the bench press is that the bar should touch the chest at its lower point. Only after this, you can begin to squeeze it into its original position. It is also necessary that the buttocks and buttocks are tightly pressed and do not move during the exercise.

Deadlift

No training program for weight can be considered as such without deadlift. This exercise is the most complex of the bodybuilder's arsenal. When it is performed, absolutely all muscle groups are involved, but this only works if the technique is properly observed.

Many beginning athletes do not use this exercise in their studies because they allegedly can injure their back. However, each exercise is to some extent dangerous, and you are more likely to get injured, not doing the deadlift. If you do not chase the maximum weights, follow the technique and use the fixing belt, then the risk of injuring your back is minimized.

Many mistakes are made during this exercise. And they are performed not only by beginners, but also by experienced athletes. For example, it is important to know that the deadlift must be carried out from the lower position. That is, you do not need to put the bar on any racks before the start of the exercise.

The first lift from the floor is important to carry out, using the hips for the push - lifting the bar, using only the back, you can easily get injured.

Another common mistake is that many do not consider it necessary to lower the bar to the floor. Remember - it's just as important as touching the neck of the chest when doing bench press.

Squats

Squatting is the main exercise for pumping the lower body. It allows you to increase the strength indicators and promotes the rapid collection of muscle mass.

The main mistake of all newcomers is that they just crouch down. When doing this exercise, you need to set the buttocks back and slightly to the side of the knees. This reduces the burden on the lumbar region and makes the exercise more efficient and safe. Also it is necessary to use a fixing belt.

Another common mistake, mostly among beginners, is the position of the neck. It is necessary to lay the bar only on the trapezius muscles, otherwise you can easily earn a trauma to the cervical vertebrae.

For different people, the grip is adjusted individually. But preferably keep your hands in a position slightly wider than your shoulders. This can be a problem for high-level bodybuilders with a developed shoulder region or for people with inactive joints.

Exercise to gain weight at home

At home, the process of mass gathering will be much more complicated and time-consuming. Still, it is mostly necessary to practice in the hall, but do not despair, if this is not possible. Despite the fact that the progress from home training will require more time, this is compensated by the fact that you do not need to go anywhere and spend extra money on the gym. But also it will require much more motivation - at home it will be much easier for you to give yourself indulgence. If this is not the case, then below are some exercises for home training.

Homework for mass recruitment differs from classroom activities, but there are some similarities. For example, the bench press can be replaced with conventional push-ups. The vulture in this case will be replaced by your own weight.

Push-ups can be performed in several ways:

  1. Classic push-ups from the floor. They will develop the pectoral muscles and use the triceps slightly.
  2. Push-ups on supports. Hands are put on any racks (for example, stools), legs too should be put on any support. In this exercise, it is important to achieve the maximum amplitude of repetition. It more closely studies the pectoral muscles.
  3. Stand-up push-ups. This exercise is performed while standing on the hands, legs are leaning against the wall. These push-ups work out the muscles of the shoulders.
  4. Push-ups with a narrow stop. The palms should be placed almost touching each other. This exercise works well triceps hands.

You can identify several types of exercises that will help to work the lower body at home:

  1. Squats . Classical squats will help pump up the quadriceps area of the legs, and will also use the biceps and buttocks slightly. While doing sit-ups, it is important to make sure that your knees are looking in the same direction as the socks.
  2. The falls . A great exercise that can be performed in the gym and at home. It can be performed both with the help of dumbbells, and using only your own weight. It works through the entire lower body - from the buttocks to the calves.

If you have a tourniquet at home, then you can further develop the muscles of the hands and back. Normal pull-ups well develop the shoulder region and muscles of the biceps and triceps arm. The wider the grip is, the larger the back muscles and the area of the shoulder blades will be used.

You can perform pull-ups with a back grip, then the main load will get the biceps hands.

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