The training program for a set of muscle mass.

The most important thing in bodybuilding is muscle mass. Yes, yes, muscle  mass, rather than relief. The relief-this is a minor point in giving the body a  beautiful form. Initially it should be a good weight to it was a relief.

The training program for a set of muscle mass is very simple and does not  require a high fitness sport man. One need only general fitness. Bodybuilding as  psychology-in its essence is very simple, though it did not immediately  noticeable, but if you deal with all its subtleties, everything becomes  transparent enough. Of course, all these subtleties in this article we will not  discuss, but how to gain muscle mass and what training program for this use,  consider the following.

The theory of muscle recruitment

So, as mentioned in previous articles on similar topics, in order to gain  weight, to be used mostly basic exercises. They are excellent for this purpose.  However, the mindless execution of these exercises, you are unlikely to lead to  a large amount of muscle. As noted by Joe Weider-renowned trainer and founder of  the International Federation of Bodybuilding, muscles react to stress in  different ways, depending on the weight of the weights and the number of reps.  Thus, if your goal is to gain muscle mass, it is necessary to proceed primarily  from these rules.

The training program for a set of muscle mass involves exercises with  weights that you can lift 6-9 times. This approach to training will lead to an  increase in muscle strength and make the maximum emphasis on the growth of the  mass they are even.

Although also a good option for a set of masses will perform 8-12 reps, but  it is for someone like, so we must try and repeat 6-9 and 8-12 to determine what  your muscles respond better.

If you perform fewer repetitions, the focus will be, to a greater extent,  an increase in power rates, rather than the volume of muscles, if the number of  repetitions will be more than 12, the focus will move with muscle growth on the  development of muscle endurance. Therefore, during the training on the weight,  it is important to be in the range of 6-9 times (8-12), no more and no  less.

Exercises should be performed to failure, that is, if you, for example,  perform a 9th repetition of any exercise, and 10th already can not perform, then  it will be the phenomenon of refusal. If the muscles to failure not to bring,  the mass recruitment process will be much less effective, and, for some, are not  genetically adapted to the sport of people, and not to be.

Number of approaches in this training program will vary depending on the  readiness of the athlete. If you are a beginner and your "experience" of regular  exercise not more than 2 months, it should be carried out not more than 1-2  approaches on separate muscle groups. If you are no longer a novice, the optimal  number of approaches will be 2-4.

I would also like to note that you have to work mainly in the "negative"  phase, that is to spend time dropping a projectile larger than its rise. For  example, if you do lifting barbell biceps, then the motion of the projectile up  should take no more than 1 second, and his descent should last for at least 3  seconds. This is due to the fact that the muscle in the "negative" phase, and in  other words lowering phase gets greater number of microcracks that affect its  growth.

Proceed to practice

So now let's go directly to the program itself workouts. But first, a brief  digression. If you do not want your muscles are miserable, you do not need to  feel sorry for himself in training! Forget the easy fitness training program for  a set of muscle mass requires a maximum effort and energy. To muscles grow, they  need to give a serious occasion, a good push, the maximum stress!

Exercises will assemble as follows: two muscle groups each workout. Rest  between workouts should be 48-72 hours, depending on the rate of muscle  recovery, someone this process is faster, and someone slower. Food - mostly  protein, preferably half an hour before training and within half an hour after  the drink a protein shake.

In this example, we will start our training from Monday. At the beginning  of each training session the first ten minutes of aerobic workout to allot, to  warm up our body. At the end of training as do 10-minute workout.