Sports and Fitness, Build-up of muscle mass
What influences the increase in muscle mass?
Practically all the training in the gyms is aimed at building a beautiful body. Rarely does anyone go in for just losing weight. And, consequently, the increase in muscle mass is the same question that puts all "pitching" at the forefront. Let's just limit ourselves to the two components that most influence the increase in muscle mass:
- Training;
- food.
Strange as it may seem, the same exercises that you always perform will work to increase muscle mass. The secret lies in the number of approaches and repetitions. In general, there are three types of training:
- Volumetric;
- Volume-power;
- Power.
To increase muscle mass requires extensive training. With such trainings, you need to perform 4 working approaches in each exercise, and in each approach, you need to perform 10 to 12 repetitions. But just keep in mind that the most important thing is to correctly choose the weight of burdens. The shell must have a weight with which you can make the necessary number of repetitions. If you can do more, then you need to increase the weight of the projectile. With such training, the increase in strength will be minimal, and this should not be allowed. Otherwise, at some point, the period of stagnation will begin. In order to simultaneously increase the volume and strength, it is necessary to alternate voluminous trainings with volume-force.
Food has an even greater impact on the increase in muscle mass. But here it is somewhat easier. In order for the muscles to grow as a yeast, you must consume at least 2 grams daily. Protein per kilogram of body weight. Advantage should be given to animal proteins. And now we'll count. If an athlete weighs 80 kg, then he needs a minimum of 160 grams per day. squirrel. The amount of protein in the products can be found by looking at the packaging or in the directory. Of the protein-rich foods, the most acceptable is low-fat cottage cheese. In addition, it is necessary to take a sufficient amount of vitamins and trace elements. Getting them out of food in sufficient quantity is not possible. And then come to the aid of multivitamin preparations. Particularly it should be emphasized that the increase in muscle mass is highly adversely affected by alcohol.
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