Krympress reports:
A set of muscle mass is not just lifting weights to exhaustion. This is a whole science where not only weights, but also technology, nutrition, restoration and even psychology are important. Many newcomers mistakenly believe that the more they will burn or squat, the faster they will turn into a mountain of muscles. But in reality everything is more complicated.
If you want to gain mass, and not just get tired in the hall, you need to understand the key principles of the training process. Professional weightlifters, for which competitions with which they take a bet The best bookmakers in the worldthey know very well that when working for a lot, there are no trifles.
Basic exercises — the basis of the mass
Thousands of athletes have proved: without basic exercises, they cannot be built for serious muscle mass. This does not mean that isolated movements are useless, but it is multi -sustainable exercises that trigger the maximum growth of muscles.
Why does the base work?
- It involves more muscle fibers — when you make a bench press, not only breast, but also triceps, front deltas, even a press work.
- Stimulates the production of growth hormones — heavy squats and deadlift provoke a powerful emission of testosterone and somatotropin.
- It allows you to progress in Libra — without an increase in working loads, the muscles will not grow.
TOP-5 exercises for mass
- Squats with a bar
- Stannaya traction
- The bench press is lying
- Pull -ups with burden
- Army bench press
If your program does not include at least three of them, it is worth reconsider the approach.
The optimal range of repetitions
How many times do you need to raise the bar so that the muscles grow? Disputes about this do not subside for decades. Some say that only 6-8 repetitions give mass, others insist on 10-12.
Truth is somewhere in the middle.
- Low repetitions (4-6) with a large weight-increase the strength and density of muscles.
- Average repetitions (8-12) with moderate weight are ideal for hypertrophy (volume growth).
- High repetitions (15+) with low weight — work more for endurance and relief.
Conclusion: for a mass gain, it is best to alternate periods of work in different ranges. For example, 4-6 weeks to train in the 6-8 repetition mode, then switch to 10-12.
Load progression — without it, growth will stop
The muscles adapt to the loads. If the month after a month is to raise the same weight, progress will stall.
How to progress?
- Increase weights-even 1-2 kg per week.
- Add repetitions-if you cannot add weight, make 1-2 more repetition.
- Changing the pace of execution — a slowdown in the negative phase (weight lowering) enhances the load.
- Use advanced techniques-drop-shoes, super sites, forced repetitions.
Important: progression should be smooth. A sharp increase in weight can lead to injury.
Restoration — when muscles grow
Many people think that muscles are growing in the hall. In fact, they grow during rest.
Why is recovery so important?
- Microstrels in the muscles heal 48-72 hours-if you download one group every day, it will not have time to recover.
- The lack of sleep reduces the level of testosterone — and this is the main anabolic hormone.
- The overtraining leads to stagnation — instead of growth, you will receive fatigue and lack of progress.
How to recover correctly?
- Sleep at least 7-8 hours a day.
- Do unloading weeks once every 2-3 months (reduce weights or volume of training).
- Use massage, stretching, sauna to improve blood circulation.
Power — fuel for growth
You can perfectly train, but without proper nutrition, the mass will not appear.
Basic rules:
- Calorie surplus — you need to consume more than you spend.
- A sufficient amount of protein is 1.6-2.2 g per 1 kg of weight.
- Carbohydrates are the main source of energy — without them, training will be lethargic.
- Fat-for the hormonal background-omega-3 are especially important.
An example of a mass diet (for a man 80 kg)
- Breakfast: oatmeal + eggs + nuts.
- Snack: cottage cheese + banana.
- Lunch: buckwheat + chicken breast + vegetables.
- After training: protein + rice + fish.
- Dinner: beef + potatoes + avocado.
- Before going to bed: Casein or cottage cheese.
Frequent errors in training for mass
Even experienced athletes sometimes make mistakes. Here are the most common:
- Too many isolated exercises — Biceps loves lifts, but without pull -ups and rods, growth will be slow.
- Neglecting legs — if you do not squat, the top of the body will also grow worse.
- Lack of warm -up — injuries kill progress.
- Constant work to failure — this exhausts the central nervous system.
- Lack of water — dehydration reduces strength and endurance.
How to make training as effective as possible?
A set of mass is a system. You can’t just go to the hall and wait for the result. Need to:
- Make a base.
- Progress in Libra.
- Follow food.
- Give a rest to the muscles.
- Avoid overtraining.
If you adhere to these principles, growth will not be long in coming. The main thing is not to rush and wait for instant results. The mass loves discipline and patience.
Crimea news | Krympress: Latest news and main events
Comments are closed.