We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.

We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.

How muscles grow

By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.

The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.

"Slow" and "fast" muscle fibers

To develop an exercise program for maximum muscle growth, you need to understand the physiology.

There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.

"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as jogging). long distances).

Fast twitch muscle fibers have a high threshold of excitation, as well as a high speed of signaling, and are better suited for fast effort (which is why sprinters look like athletes compared to distance runners). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.

Repetition method. If you want to grow, do sets to failure

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.

Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small amount repetitions in the approach).

The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the most effective means of increasing muscle mass.

2. Method of dynamic forces

Dynamic effort training does not use maximum weight, but the emphasis is on moving the weight as fast as possible to stimulate the motor units.

This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Method of repeated efforts

The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).

The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.

The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.

Sleep and recovery are just as important as exercise and nutrition.

Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.

Exercise and food are an important part of the muscle growth equation, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.

“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.

The amount of rest between sets

Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of sets in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.

Travel speed

Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or machines

Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows more stress on individual muscles.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue for the stress of high volume training.

Order of exercises

It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlift it is better to do at the beginning of the workout), and during the lesson, gradually move on to simulators that affect individual muscles.

Extreme exercise

The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

The exercise program below is based on the latest scientific research related to muscle mass gain.

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

Almost the entire Internet is full of super-effective secret techniques that will help build muscle in an incredibly short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that beautiful muscles can be pumped up at home. A person who has firmly decided to change his body, reading all this, involuntarily falls into error.

Home workouts

The main reason for exercising at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home workouts, he goes to a sports store and starts buying sports equipment that costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription to good hall. Now think about what you can achieve with a pair of dumbbells at home and a fully equipped gym that has a real sports atmosphere. Remember that no home workout compares to a workout at the gym! If you get into a good, friendly hall, then you are guaranteed a good mood, a sports competitive atmosphere, and even, maybe, the help of experienced athletes. First initial stage I advise you to go to the powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, take a leisurely walk around the hall and greet everyone who is standing and doing nothing in a friendly way. Do not stretch your hand to the one who performs the exercise! Just pass by. Look around, and if you can find a squat rack, horizontal bench press, and deadlift platform, your first trip to the gym is almost a success.

At the initial stage, focus on basic exercises that provide a foundation from which you will build. At correct technique and a stable mode of training, you will quickly gain strength. No trainers and isolated exercises! The golden three is squats, bench press, deadlift. You need to perform them in the same order as it is written, conducting training sessions three times a week. Do not forget to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It's best to have an experienced lifter teach you the technique for all three of these major lifts, it saves time and ensures you don't get hurt.

Basic lessons

In the first approach, warm up properly, 15 - 20 times only with the neck, without pancakes. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be given with difficulty). The number of warm-up sets and the difference in the added weights, of course, depend on the experience of the athlete. Approaches for warming up are not included in the bill, only workers need to be counted. Working approaches - 5, and in each approach 8-12 repetitions. The principle of training in the remaining two exercises is the same. The number of working sets and repetitions will change over time. Our musculature consists of several types of muscle fibers, and their training is slightly different. The development of all types of fibers and gives maximum strength and muscle growth.

Training cycles

Cycles are the transitions of the training mode from one type of muscle fiber to another. You have been training, for example, for one and a half to two months in the 8-12 rep mode and you feel that you are starting to slow down in increasing your strength indicators. This is the end of the cycle, you need to move on to another. After the 8-12 regimen, move on to 4-8 reps. In this mode, it is desirable to have a partner who can insure you.

After going through all this, you will gain a little experience, and the technique of performing the exercises will reach a higher level. One fine day, preferably on a weekend, being in a great mood, arrange yourself a workout for maximum weights in each of the three basic exercises, the number of repetitions is 1-2. That is, your and your partner's task is to find out what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that the muscles do not cool down between sets, warm up properly. Between sets, you will rest an average of 5 minutes. Usually RM is determined after each cycle, then a rest from the gym for one week begins, try to relax the body these days, go to the sauna, visit a massage parlor. And after such a rest, when you come to the gym, you will feel a noticeable increase in strength, then start working again for 8-12 times.

Number of repetitions

Over time, you will begin to feel and understand how many sets and repetitions you need for constant progress. Usually for a person prone to thinness, a regimen of 8-12 repetitions is enough. Chunky and prone to fullness, modes in the region of 5-8 repetitions are suitable. But do not take this as a rule, each person is individual and everyone's body is different. It happens that at certain stages of development, the body will need a slightly different amount of repetitions and approaches. Your main task is to determine the strategy using your own experience of trial and error. This is how you can determine with absolute certainty what suits your body best. But the main thing is the constant progress of increasing the working weights in the exercises. This does not mean that you need to try to hang more on the bar, it will only lower the rep range. If you work in the mode of 8-12 reps in all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to complete not 8, but 9 repetitions. Further with the same weight for 10, 11 and 12 repetitions. And when you do everything with the same weight for 12 repetitions in each working approach, you can already add 5 kilograms to the working weight. And you will perform again for 8 repetitions already with the greatest weight. This is the increase in working weights without “knocking out” the rep range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You may not even “jump” for a long time to another cycle.

Gradual transition to detailed development of muscles

All that is written above can be called powerlifting. After a while, start expanding your exercise range. Throw in a few more basic exercises like lunges, weighted dips, and pull-ups. For example, the routine can be composed as follows: squats, lunges with a barbell on the shoulders, bench press, push-ups on the uneven bars with weight, deadlift, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, move on to a split training program in which each muscle group trains once a week.

Body-building

There are muscle groups that are somehow interconnected - these are antagonist muscles that cause movement in two opposite directions. Antagonist-based training routines are the most commonly used: chest-back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When exercising shoulder girdle triceps also work. Legs are trained on a separate day. For example, a training cycle can be structured like this:

Antagonists

• Monday: chest, back;
• Wednesday: thighs, muscles rear surface thighs, calves;
• Friday: shoulders, biceps, triceps;

Synergists.

• Monday: chest, triceps;
• Wednesday: back, biceps;
• Friday: legs, shoulders.

Try both options and choose what suits you best. Each muscle group has 4 exercises and 4 sets in each of these exercises. As a result, only one muscle group has 16 approaches. I do not write about the technique of doing exercises, because there is an abundance of this information on the Internet. It is enough to enter, for example, “exercises for the back muscles” in any search engine, and you will be presented with the necessary material. You will need to know as many exercises for certain muscles as possible. Constantly gain experience in exercise technique. The purpose of this article is to learn to understand what the essence of bodybuilding is and how important constant progress is, and not marking time in one place.

Remember that the working weights in the exercises should always increase! No way without it! There will come a time when you will do 10 reps of the bench press with 80 kg, then 10 reps with 100 kg, 10 reps with 120 kg. By doing strength training with basic exercises, you will become stronger and stronger. Thus, having increased your strength, you are already moving on to high-volume training, in which each muscle group will have an average of four exercises and each of them will have 4-5 working sets. Recoil occurs when your working weights increase without going out of the rep range. For example, you once squatted with a weight of 80 kg for 10 repetitions to failure, when the last 1-2 repetitions were difficult. Having passed a certain stage, you have become stronger and already squat with a weight of 120 kg also for 10 repetitions. While exercising in high-volume mode, monitor your body visually, monitor the state of subcutaneous fat, increase in volume and roundness of muscles. As soon as you feel stuck, switch to strength mode, using only squats, bench press, deadlifts and auxiliary exercises like pull-ups and dips in training.

Rest between sets

As you have already noticed, bodybuilding can be done in different ways. For some, lighter weights and more repetitions are suitable, and for others, vice versa. But remember about the basic rules is always worth it! If you are engaged in strength, then the break between sets ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between sets is reduced to 1.2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with abundant blood flow, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, of course, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above, not a single coach or instructor will be able to determine by eye what is more effective for you. The professionalism of bodybuilding lies in the independent understanding of the aspects that force the muscles to grow, this is a singles sport! Here, the utmost concentration and a clear feeling of the load on the muscles during the exercise are important. No need to do everything mindlessly! Learn to catch tension in every movement, subconsciously always strain your muscles during movements.

Limit loads

After mastering a lot of exercises, I advise you to try to train each muscle group twice a week, this is already daily workouts (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins anew. Many athletes will say that this is wrong, they say, you can overtrain the muscles, and the process of muscle development will stop and you may even lose muscle mass. Of course, this is a very big stress - to train every day. But I'll tell you one thing: by working each muscle group twice a week, while eating the right way, and recovering properly, you will immediately notice the results! After all, you can reduce the load at any time.

Do you feel discomfort and dissatisfaction with your body? There is an excellent way out - a special a training program that allows you to tighten and pump up the body in just one month!

The program is based on a four-day plan that allows you to effectively work out and pump up muscles. After 30 days, the press will be formed with beautiful cubes, subject to the strict implementation of all the exercises below and with regular exercises.

In fact, fast muscle building does not require too much effort, the achievement of the result can be accelerated using the training program proposed in this material.

No matter where to train at home or at the gym with the aim of pump up the body in a month, this process will in one way or another be accompanied by a number of difficulties and even failures. To achieve this result, as a rule, calories are cut excessively, and cardio workouts are added by the ton. As a result, a person loses patience due to a feeling of exhaustion and everything has to start over.

To avoid such mistakes, you need to adhere to a specific plan and recommendations listed below:

• The lesson plan should be planned and should begin with the implementation of a set of exercises of the program - 4 workouts per week.
• The diet should be designed so that the daily calorie intake does not exceed two thousand. At the same time, the share of fat per day should be no more than 20%, the rest should be equally distributed between proteins and carbohydrates.
• Progress monitoring: take photos and weigh yourself.

It should be noted that planning is an important component on which the effectiveness of classes largely depends. No one should encroach on the time allotted for training, so it is better to discuss this with others in advance, focusing their attention on the fact that this is a matter of principle. Do not interrupt the exercise! The result directly depends on discipline, diligence and patience.

So, in order to achieve your goal for the month, you need to use the plan described below. The program is divided into 4 sessions aimed at working out three main muscle areas: upper and,. Each workout is done once a week, which means a total of four different workouts per week. Thanks to this training plan, in a month the body will become beautiful, embossed and toned, like a bodybuilder.

Workout Program: 30 Days Workout Plan

It should immediately be clarified that we are talking about intensive training. Only hard work will ensure the achievement of an amazing effect within four weeks. Beginners can increase the rest time, and also do not perform supersets.

Remember nutrition plays important role in the lessons. Use will speed up the process of relief formation. Abdominal muscles can be increased by including whey protein in the diet, which is rich in minerals, vitamins, and protein.

First day

Raises the hips to the maximum height

When doing this exercise, make sure you lift your hips as high as you can. Performed: two approaches with repetitions of 15 times.

"Scissors"

It is performed as much as the first exercise with a 30-second rest.

"Wipers" using a bar

Take a prone position, and while holding the barbell, raise your legs to the right relative to the projectile, then to the left. The number of sets and repetition is the same as in the first two paragraphs, but with a minute's rest.

Flat Bench Press

Starting position: in the prone position, raise the projectile and hold it in this position. Inhale, slowly return to the starting position. When moving the bar, you need to focus on the muscles of the chest. Performed: two sets of repetitions of 10 times with a minute break.

Bench press (narrow grip)

Elbows should be kept close to the body. The number of sets and repetitions, as in paragraph number 4, a minute rest.

Arm extension

Triceps exercise using a rope. Starting position: take the ends of the rope, holding the body stationary, lower your hands, then smoothly return to the original position. Performed: two approaches with repetitions of 10 times.

push up

Made with cotton. Three sets of 12 reps with a 30-second rest break.

To prevent the result from decreasing, it is recommended to strictly follow the plan and perform the exercises correctly, including the number of sets and repetitions. The speed of this training depends on how quickly fat is burned and relief is formed.

Second day

plank

Be sure to perform within the specified time: two sets of 1.5 minutes with a minute break between sets.

Cyclic twist

The exercise is performed as follows: the right leg rises to the chest area, while the position of the left leg should be parallel to the floor. Then the body turns to the right, after a short pause, return to its original position. Performed: two sets of 20 times with a minute rest break.

squat

The exercise is performed in three sets of 10 times with a minute break.

Deadlift

When performing, the head must be kept in a position with a slight slope back. Not looking at the ceiling, but the direction of the chest forward. Performed: three sets of 10 times.

Calf press

This exercise is especially suitable for beginners who do not have any physical training. The number of sets and approaches, as in exercise number 5 with a break of one minute.

The third day

Knee lift

It is performed on a machine equipped with thrust elements for the back and elbows. It is important that during the exercise the back is near the machine, and the position of the elbows on the stops is under the shoulders. Slowly lift your knees up, then slowly return to the starting position. In this case, in the process of execution, the position of the knees should be parallel to the floor. The exercise is repeated 15 times, two sets.

Knee tuck

By doing this exercise it is important to follow the breath, not to hold it when the body is held in tension. Performed: two approaches with repetitions of 20 times.

360˚ leg rotation lying down

In the prone position, make rotational movements of the legs, which are held together. Performed: two sets of 15 times with a rest for a minute.

pull up

To complicate the exercise, it is necessary to keep the body as even as possible, only the arms should move. Performed: three sets of 10 times with a break in a minute.

Incline dumbbell row

When performing, you need to try to keep your head straight. Repetitions and approaches, as in the previous exercise.

21’

It is important that the arms do not go above 90 degrees (in the first 2 options). Three sets of one time with a break of one minute.

Fourth day

ball throw

used medicine ball. Starting position: feet shoulder-width apart, the ball is raised above the head. Make the strongest possible throw so that the ball touches the floor. Two sets of 15 throws.

Side throw ball

Starting position: the medicine ball is held with straight arms in front of the thoracic region. Turn your body towards the wall and throw the ball with maximum effort. Catch the ball and quickly repeat the throw. The number of approaches and sets is similar to the previous exercise.

Rotation of the body with the ball

In a standing position, take a medicine ball with both hands. Then turn the torso to the right side to the limit, while looking at the ball. Then turn your body to the left. Performed: two sets of 15 times with a minute of rest.

Army press

Before performing the exercise, you need to make sure that the position of the hands is correct - a little ahead of the projectile. Take the barbell and lift it to the thoracic region, then over your head and smoothly return to the starting position without jerking. Performed: three sets of 10 times with a break in a minute.

Boom lift

In a standing position, hold the projectile parallel to the hips. In this case, the hands should be turned down. Raise the bar in front of you and hold for a second, then slowly return to the starting position. The number of repetitions and sets, as in the previous exercise.

Dumbbell raises (lateral)

Any man who wants to be respected in society, not only for his mind, often thinks about his physical data. However, it is one thing to think about it, and another thing to start.

This article will tell you in the most direct way how exactly you need to act so that your progress in fitness will amaze those around you.

Where to practice - at home or in the gym?

Often people who are far from sports have a question: where is it better to train, in the gym or at home? The answer depends on your goals. If the task is to acquire voluminous harmonious muscles, then there is only one way - a fitness center or a gym.

And if you just want to change your physique a little, then home workouts will do, but without additional weight, progress will quickly stop, and buying dumbbells and barbells at home will cost hardly less than a subscription to the gym.

Therefore, after exercising at home, in order to continue to grow and develop, in any case, you need to go to a sports club. Is there any point in wasting time at home, when it will be possible to study in a specially equipped center with much more comfort and progress?

How to start exercising?

To start training, you should definitely set yourself a goal, because the right motivation is already half the victory.

Most readers do not need additional motivation, because the main motivation is the reflection in the mirror. And if someone tells you that he would not like to gain a few kilograms of high-quality muscle mass, then, believe me, he is at least disingenuous.

Classes should begin with an examination by a doctor, if you have not done this before. After all, perhaps some exercises should be excluded from training program(more on the program below).

This sometimes happens, for example, with back or neck injuries, but even if you have such problems, then do not be discouraged, there are now a huge number of exercises and there are different ways to work on certain muscles that can be used even with injuries.

When the first stage is completed, it's time to move on to buying a subscription. There will not be perfect advice here, but it is still better to visit a gym that is located near your home, work or study, because rest is very important after a workout.

At the moment, there is such an abundance of fitness centers that any reader will find a gym to their liking. The only one practical advice to give: do not skimp on your health. After all, with rare exceptions, the price is directly proportional to the quality of the services provided.

Agree, swimming in a warm pool and visiting after a workout is not only very pleasant, but also useful.

Warm up

Whatever sport you do, you should remember one very important thing, without which training will not only not bring results, but can also harm your health. It's about the workout.

After all, heavy weights, without which training for gaining muscle mass is unthinkable, will have a destructive effect on unheated muscles and joints.

Agree, it would be a shame to get seriously injured because you wanted to save 5-10 minutes on simple warm-up exercises.

How exactly to warm up is still known from school physical education lessons: simple movements starting from the upper body.

Also, before each exercise, you should do several approaches with small weights, gradually increasing the weight to the working one. This will perfectly warm up the muscles and joints and protect against injury.

Training program how to pump muscles correctly

So you bought a subscription, started training. The main mistake of beginners at this point is a completely ill-conceived training program. At the moment, there are many programs on how to properly pump the muscles of the body, and each of them has its own advantages.

At the initial stage, the following scheme is most suitable: 1st workout: legs, shoulders, 2nd: chest, tricps, 3rd back, biceps.

10.07.2015 76003

How to pump up muscles

How to increase muscle mass or simply build muscle? This question worries both beginners and experienced bodybuilders. Actually, this is the main task of bodybuilding - to build muscle in a short time and harmoniously model your own body. Consider the main points in building muscle mass and their practical application. Valuable information will help set the main priorities, and knowledge will be an excellent basis for subsequent workouts in the gym.

Workouts are a great way to build muscle

According to the basic laws of nature, the human body strives for peace and balance. In scientific terms - to the state of homeostasis. This allows you to save energy as much as possible, which is the basis of all life. A healthy body means harmony between internal processes and external environmental influences.

What happens if this balance is disturbed? When the external environment influences the body, the latter receives great physical stress and tries to adapt to it in order to maintain that same harmony. And this is true for any organs and internal processes, including muscle tissue. Such an adaptation is the adaptation of the organism to the created external conditions.

Our site contains many training programs compiled by professionals. Filter system, ratings, as well as the ability to edit "for yourself"! Go to the training section and choose a training program!

During regular training, the peace of the internal environment is disturbed, and muscle fibers begin to break down. To withstand this regular destruction, the muscles have to adapt. That is, in response to external stimuli, they begin to grow actively, thus restoring harmony. Theoretically, if a person easily lifts a weight of 50 kg, and after active training just as easily takes a weight of 100 kg, then we can say that the muscles have become stronger, and their volume has approximately doubled. However, this statement should not be taken literally, because in reality there are big discrepancies with the theory. If you want to build muscle quickly, then consistent adaptation to stress is necessary. A person in any sport can achieve high results very quickly if he gets used to the increasing demands as quickly as possible. So what is the right way to build muscle? It is necessary to practice such physical training, which will contribute to the best adaptation of the muscles in a short time.

The basic principles of training aimed at muscle growth

As already mentioned, muscle tissue cells begin to break down during training. And during the recovery period, the physical endurance of the body falls somewhat. Therefore, while you are resting and eating after a workout, he is actively working, healing damaged cells and trying to restore balance. This process usually takes about a few days. Then the muscles and forces return to their usual state. This is where the most unusual begins. To withstand such loads in the future, the body restores muscle tissue, but does so with some reserve. This process is commonly called, and its duration can approximately extend to several weeks. It is quite difficult to say more precisely about the timing of its onset and completion, each organism has its own framework. If the load turned out to be one-time, then for some time the muscles restore their original state. In fact, the body tries to expend energy only in exceptional cases. In general, there are two fundamental principles in bodybuilding:

• progressive loads.

Supercompensation is, of course, a good phenomenon, but it cannot last forever. And if the body does not regularly experience stress, then the body will regain its balance and calm down on this. Muscles, even having received some reserve, will one day return to their natural volume. To prevent this from happening, it is necessary to constantly increase the load during the period of supercompensation, not later and not earlier. Super compensation will help you feel more powerful and give you the confidence that you can take on even more. However, it is important to understand two rules:

1. You should go to training at the moment when you feel a surge of strength.
2. During training, you need to slightly increase the lifted weight and load.

All further training should fall on the period of supercompensation. Then progress in the growth of muscle tissue will be clearly noticeable.

Perfect time to workout

Ideally, the next workout should start at the very peak of strength. However, in reality, it is quite difficult to determine the moment of the onset of supercompensation, therefore, one has to focus solely on personal feelings. Be sure to have a good rest before training so that there is a strong desire and strength to sip iron.

We have already talked in detail about what time of the day it is better to train in this article. Read on and you'll find out when it's best to lift weights and when to run.

In order to build muscle, it is necessary to add pancakes weighing 2.5-5 kg ​​to the bar in each workout, increase the number of basic physical exercises and always try to complete all the approaches that have been planned. Approximately 2-3 weeks are given for adaptation. The next burden can be added only after a new weight with a certain number of repetitions will be given to you easily and naturally. If training according to the proposed scheme will bring success, then you have found your ideal regimen.

What is the difference between trainings that will take place later or earlier than the moment of supercompensation. There is only one answer - no changes for the better will simply happen. If the body is not at its peak of strength, you will not be able to put the principle of progression to good use. Without feeling the strength in yourself, you will train in the same mode with the usual weight. And since the body has already adapted to the conditions, it will not receive stress aimed at muscle growth.

Particular attention should be paid to the training regime OK. Too frequent training will clearly deprive you of strength, as the body will not have time to recover. At this pace, you can only achieve a negative result and the growth of muscle mass will stop. In a sports environment, this phenomenon is simply called - overtraining.

At the same time, very rare workouts (no more than once every 2-3 weeks) will also not give the desired result. It's no surprise that you'll be stuck in one place, because the time of training falls on the decline of supercompensation. That is, the body receives another load at the moment when it has already returned to its original state. This means that the implementation of the principle of progression is out of the question.

Such a detailed description will help to understand the very essence of the ongoing processes, and therefore reveal the main secret of muscle tissue growth. Each subsequent workout should take place with a slight increase in load so that the muscles receive a little more stress. This approach will allow you to get a visible result quite quickly.

It is noticed that the muscles of beginners at any strength program grow stronger and faster. For them, any load is new. The already described process of adaptation takes place, which is characterized by the growth of muscle tissue. However, time passes and the body adapts to the next load. So for experienced athletes with a large mass, such a noticeable progress is no longer observed. What to do in this case? For further muscle building, you should constantly increase the load by all available means. This is achieved through various tricks and methods. It can be drop sets, supersets, more sets, increasing the total weight while reducing the number of repetitions, reducing the rest time between sets, and so on.

However, there is a way that even in such cases works perfectly. And it's called load cycling. This principle has serious physical and scientific confirmation. It consists in alternating increase and decrease in loads. That is, at some point it is necessary to remove or reduce a certain type of load. Lacking stress, the muscles begin to return to their original state, and therefore quite adequately respond to its increase. This is perceived by the body as a new stress, which means that the muscles begin to grow. If the athlete cannot increase physical activity for any reason, it is necessary to weaken the muscles in a forced mode. That is, this training scheme implies a cyclical decrease and increase in loads. Simply put, you take a step back to then take two forward.

How is maximum adaptation achieved?

You have probably already learned that the main priority of the training process is the constant adaptation of the body to new stresses. It's time to learn about the main points that will help you reach its maximum level.

Maximum adaptation can only be achieved by working in a certain direction. That is, it is impossible to effectively pump muscles and at the same time run long distances. Of course, it will be possible to build muscle mass, but this will not be the size that you could achieve by concentrating solely on bodybuilding. And you will be able to overcome the longest marathon, but you will definitely be the last of its participants. From this we can conclude: the body is able to achieve maximum adaptation only if certain requirements are met. If you add one more, two or more to it, then the adaptation will be evenly distributed between them. What does it look like in practice? Do not do several different exercises for the same muscle group. They won't grow any faster than that.

However, most people visiting GYM's, do just that, and as a result do not move in their development. And all because the muscles are surprised, receiving various loads, which ultimately leads to a very unexpected result. After all, it is very difficult for the body to simultaneously adapt to various stresses, and as a result, muscles, even if they grow, are very, very insignificant.

The only thing that is required for muscle growth is the concentration on a certain strength work. In this case, it is necessary to increase the load in a specific exercise, which is aimed at the simultaneous action of a large number of muscles. The body will respond to this one exercise much more readily than several. It is necessary to discard all unnecessary and concentrate on the basic exercise, which involves a certain muscle group, and reach the peak of strength in it, repeating at least 5-10 times. This approach will help build muscle effectively and as quickly as possible.

To activate the process of muscle tissue growth, you must adhere to certain rules:

1. It is desirable to train in the evenings - it is during this period that the ideal ratio of testosterone and cortisol is observed.
2. Be sure to warm up before your workout. Just 10 minutes will prepare the body and muscles for further stress.
3. Spend more time basic exercises in which the maximum number of muscles is involved. This helps speed up metabolic processes and stimulates growth. Basic exercises include, for example, regular squats. You just need to do them right. good effect have push-ups, for a thorough study of the upper body, it is worth using dumbbells.
4. Pay attention to food. You will have to give up fatty foods, but proteins and carbohydrates are welcome. You will have to eat often, but in small portions. It is possible to use nutritional supplements that promote muscle growth.
5. You need to train regularly, this will lead to regular stress, and hence muscle growth. But at long breaks you can forget about the expected effect.
6. You definitely need to rest. Muscles need time to recover. That is, it is recommended to pump a certain muscle group no earlier than after 2-3 days.
7. Slightly increase the weight of the shells each workout. However, you should not rush, too heavy weight will not allow you to carry out the required number of approaches.
8. It is advisable to keep a diary that will help you apply the principle of load progress, and, consequently, build muscle quickly.

In conclusion, I would like to say that bodybuilding literally means building a body, which by its nature is a very malleable and plastic tool. You just need to follow the basic rules and principles, and very soon your own body will become perfect.

Liked? - Tell your friends!