Many beginning athletes want to quickly build upa certain amount of muscle mass. Quite frankly, this is one of the two main goals of athleticism. The second goal is to give a relief to this mass. To date, there are many techniques that describe in detail how to build muscle mass.
How to build muscle mass, total
For example, it is necessary to disassemble one of them.It may seem strange, but people with lower rates have a certain advantage over all the others. The thing is that you have to deal with your weight, and this weight is acceptable especially for the beginners' exercises. If the exercises turn out to be hard, then the body will automatically turn on the protection mode and the recovery should occur faster. To ensure an increased intensity of training in this technique, half the body is worked out in one day. As practice shows, such a system brings more significant results in terms of mass gain, rather than training each individual muscle.
To understand how to build muscle massaccording to this technique, it is worth trying it in practice. This split can be done in just three days in a weekly cycle. On the first day, the upper part of the body is worked out, the second day, accordingly, the emphasis is on the legs, the third is devoted solely to rest and recovery. Then everything repeats itself. If we go specifically to muscle groups, then on the first day we swing deltoid muscles, or trapezium, then large pectoral muscles, dorsal muscles and arm muscles, biceps and triceps.
Цель такой тренировочной программы состоит в том, to create a shock effect for the body and thereby force him to include all the reserves for recovery. Now it is worthwhile to disassemble each exercise in order to answer in detail the question of how to build muscle mass. On the first day you need to do push-ups to warm up the muscles, the duration of each approach is not less than 5 seconds. Push-ups should be done from the floor in 2 approaches about 6-10 times. Then do vertical push-ups, which are performed, standing on the hands upside down, 3 sets of 6 times. This strengthens the trapezius muscles. After doing push-ups between the supports, the 3 approaches, performing 10-12 repetitions. This allows you to maximize the muscles of the chest. At the lowest point, it is worthwhile to stay for 2 seconds with each repetition. After a set of push-ups, it's worth making the transition to pull-ups on the crossbar, taking a wide grip. It is necessary to touch the crossbar with the chest, here you need 3 approaches, for every 8-10 repetitions. This exercise will allow to develop the widest muscles of the back. After such a pull-up, the rearpush-up on the triceps, for which you need to lean your hands on the bench, the face must look forward, the shop will be behind you, the arms should bend at the elbows as far as the shoulder joint allows, 3 sets of 6-8 repetitions. Having finished such push-ups, you need to go to the bar and tighten your back grip, 3 campaigns for 8-10 repetitions.
How to build muscle mass of legs, tellcomplex exercises on the second day. It starts with a run for warming up for 15 minutes, then squats are done with a comfortable weight for you in 6-8 sets of 10-12 times each. Then we modify the femoral muscles by bending the legs in the knees, lying on the stomach, 3 sets of 8-10 repetitions. This cycle ends with the elaboration of gastrocnemius muscles, for which you need to smoothly climb to the toes and go back, and so 3 approaches, in all 10-12 repetitions.
How quickly build muscle mass
Very often there is a similar question.To solve this problem, many methods are also proposed, but one should not be so naive, because the muscles do not grow like mushrooms after the rain. The set of muscle mass is a planned process, and that it is realized according to plan, it is necessary to adhere to the schedule of studies, rest, a certain diet. To speed up the muscular volume, you need to pay more attention to the training of large muscles. This means that squats in 4 sets, with 8-10 repetitions in each, a press in a lying position in 3 sets, up to 6-8 repetitions for each, deadlift up to 4 calls, every 8 repetitions, must necessarily fit into the schedule of your studies . This will develop the hips, chest and back muscles. Big muscles grow faster and thus pull up for themselves such groups of muscles, as, for example, biceps and triceps hands.
How to increase the volume of muscle mass
To learn how to properly build muscleweight, you need to be guided by the following rules: to conduct training with maximum weight for yourself, to choose those exercises and supersets that involve extensive muscle groups, exercise with increased load, switch to special foods that promote muscle growth, rest sufficient for complete recovery amount of time.
