Basic training of muscle mass. Exercises and training program for a set of muscle mass

For a set of muscle mass, you need to "do the base". Under this implies complex exercises, including the muscles of the practically entire body. They provoke an emission of anabolic hormones responsible for the growth of muscle mass. Therefore, even if only the muscles of the body niza are directly involved in the move (for example, in squats), the top also gets an incentive to grow. As a result, workouts pass much more efficiently.

IT'S IMPORTANT TO KNOW! Gadalka Baba Nina: "Money will always be in excess, if you put under the pillow ..." Read more \u003e\u003e

What is the "base"?

All exercises in bodybuilding can be divided into basic and isolated. The first is necessary for building muscle mass, and the second - for targeted elaboration and grinding specific muscles.

To be called the exercise basic, it is necessary to comply with several basic conditions:

a few muscle groups and joints should be included in the work (for example, squats assume pelvis leads back and flexing legs in the knees);
during execution, the body must feel a serious load;
the exercise should cause the emission of growth hormones (first of all testosterone).

Since the movement is performed at the expense of several muscle groups, you can take much greater weight than in isolated exercises. It should be such that it happens to make 6-8 repetitions in the approach and achieve muscle failure.

This leads to the emergence of numerous muscle micro-facility. If you give them enough time to rest, the body will restore the gaps of muscle fibers over the previous level. This mechanism is laid by nature and is necessary for adaptation to subsequent loads.

Usually, men are diligently engaged in force training. Women avoid "iron" and especially the performance of basic exercises for a set of muscular mass, afraid to pump. But exercises with burdens, with the right approach, help girls make shapes more feminine and attractive, and the body is elastic. After all, the muscle corset of any person is beautiful with proper development.

It is especially recommended to make the base to ectomorphs. People with such type of physique are thin and hardly gain muscle mass. Therefore, they need to include in their program workouts as much basic exercises with a sufficiently large weight. The ratio of the base and insulation should be approximately 70% against 30%. That is, if the work plan includes six exercises, four of them must be basic, and two are isolated. Then the muscles are increased in size, and a small percentage of fat will demonstrate their relief.

Ektomorph before and after strength training

Basic exercises are needed and beginners. Usually people who only come to the gym begin to engage in simple and understandable simulators. But such a strategy is not correct. First you need to learn and work out the technique of performing the main basic exercises. It is recommended to do it with a coach or carefully watch your movements in the mirror.

Power training is preferably in the gym, and not at home. After all, there are all the necessary equipment: rod, dumbbells, etc. In addition, the house most often is not possible to establish safety frames and racks, without which the basic exercises with a lot of weight are dangerous.

Best basic exercises on all muscle groups

The best basic exercises are considered to be squats, raznaya traction and the bench rods lying. This is a gold trio for a set of muscle mass. They must be included in their training complex if the goal is to increase muscle in volume.

In addition, there are many other basic exercises, to a greater degree of such or other muscular group.

It is worth remembering that the execution of the base takes a lot of strength, energy and injures muscle fibers. Therefore, each group of muscles should download once a week or two, if it is small.

Squats

One of the most effective basic exercises - squats with a barbell. It will mostly use the leg muscles (quadriceps, biceps of hips, leading) and buttocks. In addition, muscle-stabilizers and press participate in the work.

In order not to get an injury, squeezing with a heavy barbell, you need to adhere to this technique of execution:

1. In the original position, the back should be straight, the blades are reduced, and the chest is painted. The bar must be put on the trapezoid, and not on the neck. The width of the grip is selected individually.
2. In the breath should be puzzled back and, bent the legs in the knees, slowly sit down to parallels with the floor. The back should remain perfectly straight with natural deflection in the lower back. From the socks you need to hold an imaginary line perpendicular to the floor. For her should not get knees.
3. In exhalation, it is necessary to rise in the effort of the buttocks. To do this, be restarted with heels and not tolerate the weight of the socks. Movement up should be rapid and powerful. But at the top point, it is impossible to completely blend the knees, as it removes the load from the target muscles and can lead to injury.

Foot setting may be different. Girls usually want to pump up the buttocks. In this case, the feet should be placed wide and deploy socks outward. Men to increase in the volume of quadriceps can be crocked with a narrow leg formation.

Folds for buttocks - execution technique, various exercise options

Deadlift

No less effective exercise for building muscles - a lad bellarge. In the process of its execution, about 75% of all muscles in the human body are operating. First of all, these muscles of the back (trapezoids, extensors, rhombid), legs (quadriceps, biceps of the thigh) and buttocks.

Ranged traction is a complex and traumatic exercise. Therefore, it's not worth a hurry to increase weight on the rod.

Proper execution technique:

1. Go up to the loaded rod so that the socks are under a vulture. Get on her, crossed and keeping the back straight.
2. Having made a powerful exhalation, straighten up, gone heels to the floor and straining the press. The vulture should go close to the legs so that the load is distributed correctly.
3. At the top you need to straighten the chest and compress the buttocks as much as possible.
4. After that, it is necessary to lower the barbell on the floor, pulling the pelvis back and squeeze with a straight back.

Land at the bottom point is not worth it. As soon as the rod touches the floor, it is necessary to proceed to the next repetition.

If you don't want to not hit your back, performing the craving, you need to constantly monitor that the loin is not rounded. This is the most dangerous and common mistake in newbies.

Rods Lyzhima

For the development of the upper body of the body, the best base exercise is the bench rods lying. The greatest load is getting chest muscles and triceps. Also in operation turns on the front delta (shoulders), press and trapezium.

Property technique:

1. Put the vulture on the rack so that it is easy to remove and keep it on the elongated hands. Lie on the bench under the bar.
2. The feet firmly rest in the floor. Fold lower back to formed the so-called bridge. The pelvis should not be broken away from the bench. Press and buttocks must be statically tense.
3. Having made the starting position, you need to remove the bar from the rack so that it is above the middle of the chest.
4. Then it is necessary to lower the projectile, bring the elbows. You cannot withdraw them forward or backward, they must go perpendicular to the floor.
5. The vulture must slightly touch the middle of the chest. After that, you need to exhale and squeeze the rod up, straining the thoracic muscles. It is not necessary to fully straighten your hands, because in this case triceps will receive all the load.

When performing an exercise with a lot of weight to muscular failure, it is necessary to ask for a partner or trainer about insurance.

Tightening

In addition to the three exercises listed, there are other basic exercises. One of them is tightening. It involves the back muscles, hands (biceps and triceps) and shoulders.

Depending on the grip, the studied areas will be changed. Tightening with direct widespread grip are aimed at the development of the widest muscles of the back.

Tightening a straight widespread

In order to increase the biceps stronger, you should tighten with a narrow reverse grip. In this case, the amplitude of the movement will be larger, but the back will almost not get a load.

Tightening narrow inverse grogging

If tightening with your own weight easily, you can fix on the belt pancake from the bar.

Push ups on the bars

For the development of triceps, such a basic exercise is applied as push-ups on the bars. In addition to three-headed muscles, breast and deltoid are actively working.

Elbows when performing this exercise should go parallel to each other. It is necessary to descend until the moment they can be bowed at 90 degrees.

As a burden you can also use a disc from the rod fixed on the belt.

Listed exercises must be regularly included in their training program. If you perform them with the right technique and constantly increase weight, the increase in muscle mass will be rapid and tangible.

And a little about secrets ...

The story of one of our readers of Irina Volodyina:

Especially depressed me, surrounded by large wrinkles plus dark circles and swelling. How to remove wrinkles and bags under the eyes completely? How to cope with edema and redness? But nothing is so old or mans a man like his eyes.

But how to rejuvenate them? Plastic surgery? Learn - no less than 5 thousand dollars. Hardware procedures - Photorevorate, gas-liquid pilling, radiolifting, laser facelifting? A little more accessible - the course costs 1.5-2 thousand dollars. And when to find all this time? Yes, and still expensive. Especially now. Therefore, for myself I chose another way ...

The article selected the most effective exercises for a set of muscle mass, focused on all muscle groups of the body.

To make a list in which the best exercises for building muscle, we used electromyography (EMG) - the diagnostic method to estimate the bioelectric activity of the muscles. In addition, we studied the latest research in this area, analyzed the basic exercises in the complex with other movements that allow the maximum objective muscular groups as much as possible, and also took into account the view of leading experts.

In the aggregate, we have collected together the experience of amateur athletes and professionals in a few decades and picked up basic exercises for a mass set, which really help to increase volumes.

Any training program that does not include basic exercises, such as a rane thrust or squatting, will be mildly, incomplete. After all, they give a signal to the body about the production of hormones, causing the growth of muscle tissue, the strengthening of muscle fibers, and hence the forces.

In other words, if your goal is to grow muscles, then you must necessarily include basic movements into your training program. As soon as you master the technique, perform complex multi-suraling exercises at the very beginning of the workout, when the energy level is the highest. Work with very heavy scales in the rocking chair to maximize the growth of force, which ultimately helps you accelerate the growth of muscles.

Shoulders

Aramaic press includes middle and front delta, trapezoids, triceps, front gear.

Rods with breast standing

Army bench on the head requires good stabilization at the top of the back, rear delta, as well as stresses in the muscles of the bark and legs. EMG data show that compared with the press of dumbbells sitting, the center of the rod standing is much more active than the average and front delta and is therefore more efficient for the growth of muscle fibers. It is extremely important because the data two muscle beam will create wide and massive shoulders.

Army press should stand at the beginning of a workout shoulders. If you become a lot later, you will be too tired to work with the intensity in which Delta needs. Change the repetition range from 3 (for strength to increase) to 8-12 (to achieve hypertrophy).

Quadricepsy

Frontal squats are perfectly working on quadriceps, large butorous, rear thigh surface.

Frontal squats with rod

Despite the location of the grid in the front of the body, the greatest effort should come from about the middle part of the foot. The rod must be held on the front delta, and the torso should be slightly tilted forward, which allows you to actively use quadriceps than in other types of squats. When squats with a barbell on the shoulders, you assigned hips back, carrying more load on the buttocks.

Frontal squats also have less pressure on the knee joint, compared to other quadriceps exercises.

Perform weight exercises at the beginning of a quadriceps-oriented leg training. This exercise also develops the muscles of the top of the back and the bark. If you lack flexibility, then cross your hands above the neck or use the brush straps to hold the rod in the right position.

Breast muscles

Rods lying down with proper technique will help pump large and small breasts, front delta, triceps, front gear

Rods, lying on a horizontal bench

The bar allows you to make maximum effort, which means and raise greater weight, because it is easier to balance than dumbbells. According to EMG, the beams on the horizontal bench actively involves breast muscles and triceps, than bench press on the inclined bench, as well as mixing hands with dumbbells.

Make it at the beginning of a hard weight training in a small number of repetitions. Do not forget that the width of the grip affects the amplitude of movements. In the lower phase, the exercise of the forearm must be at an angle of 90 degrees to the floor (i.e. perpendicular to it).

Biceps

Flexing hands with dumbbells is best suited for training biceps, shoulder muscles, shoulder, swords, round proners.

Simultaneous hand bending with dumbbells standing

Although the rod allows lifting heavier weight, it can also lead to muscle and power imbalance in the development of hands. The use of dumbbells will prevent such consequences, and at the same time will give enough incentive to grow muscle. Hand bending with dumbbells will provide more natural movements in a wider range, and will also provide the ability to change grip from neutral ("hammers") to a suspenn, which affects the activation of different biceps heads.

Perform after multi-sowed traction exercises on the spin if you train these muscular groups in one day. If you have a day dedicated to your hand in your split, then lift the dumbbells on the biceps with a lot of weight in the approaches of 8 repetitions.

Back

The rod rod in the slope is the best movement to pump up the widest, trapezoids, rear delta, rhombid, large round, lower back, biceps.

Rod rod in the tilt to the belt

According to EMG, this exercise causes a significant activation of the back muscles equally from the lower back to the top of the broadest, which make it very effective to increase muscle mass. When working with very heavy weights, do not round the lower back, as it will increase the pressure on intervertebral discs. The most effective exercises are always complex in the technique of execution, but in the end give the greatest return.

Performing a traction rod in the slope, you can use grip both from above and below. For example, the first grip reduces the activation of biceps. It is possible to have a torso at an angle of 45 degrees to the floor, as did the famous Bodybowder Ronnie Culmen. Moderate use of inertia movements is also permissible, especially when performing negative repetitions.

Perform in heavy approaches from 6-8 or 8-10 repetitions. A good alternative will serve as a thrust at Smith simulator. It makes it easier to maintain an oblique position, but the body should be properly located in relation to the vulture. You can also try the reverse grip, which will make a greater emphasis on the lower part of the widest muscles and biceps.

Berium

Warheading back in the simulator works in large and medium beetor, rear surface of the hip.

Leg opening back in a block simulator

Warheading in the simulator something like walking, so you can perform it in sprint mode (you can also do it on all fours). The main thing is to strongly strain the muscles of the buttocks, and not just try to repeat as quickly as possible.

This insulating exercise on the jagged muscles needs to be performed after severe squats, traction and / or gakk-squats. This will make a truly to work out the buttocks. Repeat must be in the range required to achieve hypertrophy (8-12) and it is desirable to be performed in a slow and controlled pace.

Tricepsy

Pressing on bars with burdulum includes triceps, front delta, top of the chest.

Push-ups on the bars on the triceps

According to EMG data, push-ups on the bars actively involve triceps if the body is in a vertical position, and the elbows are not divorced to the sides. Although there are more efficient exercises on this muscular group, push-ups on the bars make it possible to perfectly control the speed of repetitions, resistance and angle of inclination of the body, which is undoubtedly their dignity. Alternatively, inverse pushups from the bench can also be performed, they also stimulate the growth of the muscles of the trial muscles of the shoulder.

To build muscle mass, you need to attach burden to the waist. Endless light repetitions only with their own weight will not allow achieving such an effect. As in the case of other multi-suraling exercises for triceps, make pushups on the bars at the beginning of the workout using the weight with which you can perform from 8 to 10 repetitions.

Muscles of the back surface of the thigh

Romanian steel traction workers the back surface of the hip, large butorous, lower back.

Romanian launcher

The results of EMG demonstrate the superiority of the Romanian traction in the activation of the muscles of the back of the thigh over the bending of the legs, hyperextenosis and tonging with a barbell ("Good morning").

Romanian Roman traction will use the back surface muscles mainly due to movement in the hip joint, so that it should be developed, turn into your training program also to flexing the legs.

Exercise at the beginning of a workout, working with a heavy weight in 8-12 repetitions. If you have never been done before the Romanian becoming craving, look in the mirror to control the technique. The main thing is to keep the minimum bending in the knees and take the hips back. How far? As long as the muscles of the back surface of the hip are not started. This can be called "Golden Rule".

Ikra

Lifting on the socks in the slope with burdens on the back load the calbal, chibaloids.

Rises on socks in the slope

EMG data show that if you perform this exercise with forward socks, you can achieve the maximum voltage of the medial and lateral heads of the oscracule muscles.

If there is no appropriate simulator in your gym, then ask someone to sit on your back (as Arnold did) to provide a sufficient load on target muscles.

Do an exercise after completing work on the quadriceps and the rear surface of the hip. As the calf muscles indirectly participate in many exercises for the legs, you should not be too tired before lifting socks. Perform a large number of repetitions with a slowdown in the eccentric phase.

Legs

Squats with a barbell use quadriceps, rear surface of the hip, buttocks, caviar.

Squats with a barbell on the shoulders

Squats involve a huge amount of muscle from ICR, quadriceps, biceps of the thigh and buttocks to the muscle, straightening the spine, the top of the back and biceps. Some do not include basic exercises for a set of muscle mass in their program, because they fear injuries or too lazy. And in vain. Studies show the ability of squats (especially in the range of 6-10 repetitions) to significantly increase testosterone production. There are several ways to diversify this exercise. You can add on the chain to the chain, nail with a chair or change the position of the feet to make the focus on various muscular groups of the lower body.

Regardless of which program you use - whether it is a split "top / bottom" or a 4-5-day split - with squats, an excellent result is provided to you. The main thing, perform them in an intensive manner.

Current studies show that the execution of squats at the beginning of the training increases the production of testosterone throughout its length. This allows you to improve the response of small muscle groups to the load in subsequent working approaches. Work with moderate weight (70-80% of 1PM or with a weight with which you can do about 8-10 repetitions) in a large volume (saving a high repetition range). Limit rest periods to 1.5-2 minutes.

These are the best movement for maximum progress in training in the growth of muscle fibers, but remember, the correct selection of exercises is not the most important aspects for muscle growth. Much more important to follow the mode and choose the right nutritional scheme.

Studying information on bodybuilding, it is not difficult to make sure that the main topic for athletes (advanced and beginners) is a set of muscle mass. People are looking for a way to build muscle in the shortest possible time. And this, by the way, is not surprising. If there are big muscles, earn money, make a relief - the case of technology.

There are not many useful information on the mass of mass in the virtual space. Most articles describe truths that are so famous to the majority.

In this article we will tell about how to do it right, we will give a detailed training program that allows us to succeed in the shortest possible time.

Workout

Before main training aimed at a set of mass, including basic, heavy exercises, you need a good warm-up, warming bundles and joints. It is best to use a treadmill for this purpose. A ten-minute work on the track in an uncommon pace is quite capable of preparing the body to the power training. The next stage of the warm-up - stretching. Before performing this exercise, determine your problem areas: shoulders, elbows, and so on. It is for them to make an emphasis.

Before performing the working set, it is necessary to carry out one or two warm-up approaches using light weight. How to determine your light weight? Very simple: it is approximately forty-fifty percent of the weight of the worker. The warm-up sets give the body of confidence, allow him to better feel the exercise.

How much time to spend time?

Too long classes in the gym are undesirable. For a good workout, aimed at the growth of muscle mass, just one hour. The most important rule that each athlete must remember: "Training intensity is more important than its duration."

After the end of the workout, it is necessary to take a little break, replete joints and muscles. It is best to swim a little in the pool.

You can't be distracted from training for foreign things. Unfortunately, in the gym, you can often see such a picture - someone without stopping talks on the phone, the other plays an electronic game. Selects units - hence the lack of progress in the muscular mass set.

Need to remember - the training exists in order to engage. If you intend to score muscle mass - exercise, without allowing yourself to distract from the main goal.

Work before refusal

The key to success is a strict job to the last repetimate. The most efficient is the latest repetitions that we do, overcoming the resistance of the body, severe muscular pain. It is these repetitions that make the muscles grow.

How many times a week to come to the gym?

After all, what is the process of muscle growth itself? The athlete consciously injures muscle tissue (it should not be frightened - these injuries are absolutely safe). Muscles occur in the muscles, which the body seeks to heal. The muscles heal becomes more in the amount. In order to heal the microes, the body needs several days, so daily workouts are categorically contraindicated.

In this regard, the training program for a set of muscle mass must be broken, suppose for three days a week. Possible selection of two options:

Monday Wednesday Friday.
Tuesday Thursday Saturday.

Rest between training should be at least one day. In the medium of bodybuilders, it is customary to divide all muscles into groups: biceps, back, chest, legs, shoulders, triceps. Each training session needs to pump certain muscle groups.

Effective training program

Monday: chest, press, triceps

It is from the press and you need to start. We make five approaches by applying absolutely any exercise aimed at pumping abdominal muscles. It can be twisting, leg climbs on the crossbar or others. The number of repetitions depends on the complexity of the selected exercise, but the muscles of the abdomen must burn in the fulfillment of the last movements.
Going to a horizontal bench, we begin the bench rods lying. You must perform four approaches of eight or twelve repetitions. Exercise pumps the breast muscles, giving them a massiveness.
Source position - lying on a horizontal bench. We begin to breed dumbbells to the sides. We perform four approaches to twelve repetitions. Exercise increases muscles in size, as well as gives them a relief form.
Next exercise: bench lying on an inclined bench head up. You need four approaches to twelve repetitions. Before this exercise, you need to warm up the muscles of the shoulder joint to minimize the risk of leverage injury. Exercise perfectly affects the upper chest area.
The codes of the rod lying a narrow grip - aimed at pumping triceps. We make four approaches to twelve repetitions
The last stage is four approaches with the maximum possible number of pushups on the bars. This exercise is extremely efficient for a set of muscle mass, superbly trains triceps, involves a shoulder belt.

So, training on Monday made it possible to pump the breast muscles, how to work on their form. Complete triceps. Training heavy, after her you need rest. The optimal option is to swim a little in the pool.

Wednesday: Biceps, Back

You need to make five approaches to the press of your favorite exercise, then warm up the body to the warm-up.
Classic exercise is the famous Ranal Tract (if you have problems with your back, replace hyperextenzium). We first make two warm-up approaches, then three approaches twelve times. Before performing, you need to stretch your back, especially the lumbar department. Range traction is extremely effective not only for the back, but also for the muscles of the whole body. When this exercise is performed, the athlete organism produces an incredible amount of testosterone necessary for muscle growth. It requires the maximum voltage of strength and complete dedication.
Tightening with a wide grip: We make five approaches with the maximum possible number of repetitions. If you fail to pull up, you can use the so-called pull-up simulator or apply a block simulator for breast thrust. By yourself pull-ups - a magnificent basic exercise for the back, it is more effective than any simulator.
Dumbbell thrust to the belt with a slope and focusing on the bench is performed four approaches to twelve repetitions. Exercise is extremely efficient for the back, literally draws every muscle.
The rod rise is directed to the biceps pumping. We perform four approaches for twelve raises. Without a doubt, this is the most effective exercise for biceps.
An alternate lifting of dumbbells perform sitting. Directed the lifting of dumbbells, of course, for pumping biceps, giving it a form and height. It is necessary to make 3-4 approaches 10-12 times each hand.

As a result, on Wednesday we managed to launch the mechanism of muscle growth, to work back muscles, activate their growth. In addition, we most effectively pump biceps. You can relax, after completing the boot and stretch.

Friday: Legs and shoulders

We start with lifting dumbbells above your head. The exercise is performed in the sitting position, making four approaches to twelve repetitions. Before starting to train the shoulder belt, you need to cross the shoulder joints.
Perform a lifting of dumbbells in front of yourself on the front bugs of the delton. It is necessary to make 3-4 approaches 10-15 times.
Dumbbells in the slope will help visually increase your shoulders. Weight take a little to not injure the shoulder joints. Two or three approaches 12-15 times will be enough.
Then the most difficult thing is to pump legs, squats with a barbell on the shoulders. Standard number of approaches and repetitions - 4 / 10-12. This is an extremely heavy exercise requiring an athlete of perfect technology and complete concentration. Before performing, it is necessary to carefully smash the knee joints, the lower back, ankle.
The latter perform raising on socks sitting. Exercise easy, you can do it before squats. 3-4 approx of 12-15 repetitions.

Outcome of Friday Training: Great Work on Muscles Legs and Shoulders. We carry out the harness, stretching and rest.

On Friday, we complete workouts designed for a set of muscle mass, until Monday. The three-day program must be followed by two or three months, then it must be changed fundamentally. This is done so that the body does not get used to the load.

Without which there will be no success?

When building muscle tissue, multiple and abundant nutrition is needed 5-6 times a day. So you do not load the body, and the components regularly in equal amounts fall into the blood. Thanks to this, the muscles always come. If the diet is to take a classic method (breakfast, lunch, dinner), then excess nutrient compounds will not go to increase muscle tissue, but on the formation of fat savings. In the future, adhering to a high-calorie diet, it is impossible to remove these unwanted deposits.

The daily diet during the calorie diet should consist of 70% of products with high calorie content and by 30% from low-calorie. The ratio helps better absorb useful connections and avoid the overload of the digestive system. The plant fiber contained in low-calorie vegetables and fruits increases the intestinal peristalsis and makes it difficult to absorb calorie products. However, it is impossible to completely refuse vegetables and fruits, simply their total volume in the diet should be less than 30%.

The daily amount of products consumed is needed in equal parts to distribute for each meal. Until 16:00 it is necessary to assimilate approximately 70% of the provisted number of food. In the evenings, it is impossible to use fatty and sweet. In the evening, food should be easily digested and turn on a lot of protein. The optimal set for dinner is salads, eggs, fish, vegetables (including legumes) and fermented milk products.

Adhering to a high-calorie diet, reduce food consumption containing a large amount of fats (fat, oily meat, butter and margarine, sausages, and so on). If an appropriate amount of carbohydrates is present in the body to grow muscle tissue, the excess mass of fats is also accumulated in adipocytes, fat cells.

It is also recommended to limit fast carbohydrates (pastry and bakery products, sweet fruits). They rapidly increase the content of blood sucrose, and the body is forced to translate glucose into fat to reduce the level of sugar. This reduces the efficiency of the diet.

However, such products are allowed to consume, but only immediately after training. At this time, glucose deficiency arises in the muscles and organs and they can safely assimilate it in large quantities due to the increased secretion (selection) of insulin.

Nutrient ratio: Carbohydrates - 50-60%, proteins - 30-35%, fats - 10-20%. In the process of absorbing the mass, it is necessary to consume as much slow carbohydrates as possible, in parallel reducing the use of fast carbohydrates. Also should not be reduced by the volume of fats below 10%. It will provoke unwanted changes in metabolism. The consumption of exclusively vegetable fats is optimal. Fat fish can be used without restrictions.

It is impossible to build these interest data into the absolute. Each person is individual. Therefore, it is necessary to choose such a percentage distribution of nutrients, which is ideal for solving the tasks.

Do not forget about the use of fluid. Any processes in the body require consumption of a certain amount of water. High calorie diet and muscle growth accelerate metabolism in systems and tissues. It inevitably leads to a sharp increase in water consumption. In such conditions, it is necessary to increase the total daily water consumption of up to 3 liters to avoid dehydration.

Caloric diet can be combined with sports nutrition. Supplements allow far accelerating muscle development and replenish the reserves of the most important trace elements required against the background of increasing loads.

Protein cocktails are used in the intervals between meals, immediately before bedtime, immediately after sleep and upon completion of the workout. If the heiner is used instead of pure protein, then it is taken exclusively after training.

In mandatory bodybilders, a special vitamin and mineral complex is needed, replacing a shortage of fruits and greenery in their diet. Creatine is used only after training. It is better absorbed by muscle tissue in a mixture with a heiner, sweet juices or protein cocktail.

Accelerate the process

We bring to your attention a memo that will help properly take sports nutrition during the mass recruitment period:

The first results - when to wait?

The growth of muscles occurs at that time when the amount of total energy for the implementation of all the processes of life exceeds the energy obtained with the power. However, given the natural locality of the human body to homeostasis (the ability to self-regulation under the influence of external factors), it is necessary to increase the caloric content of nutrition by 50 and even 100%. Experience shows that an increase in calorie content by 10 or 30% in most cases does not lead to the desired results.

It is necessary to gradually increase the caloric content of daily nutrition until the weekly set of body weight stabilizes within 700 g. The maximum mass that can be increasing in the month of intensive workouts, fluctuates in the range of 4-5 kg.

Conclusion

It should be noted that every year the mass increase will become more complicated. If you are at the very beginning of this path and really want to achieve results, observe all the above principles: balanced nutrition, optimal workout plan, strictly executing the mode. Only so you can buy a beautiful figure and hold the result for a long time.

What needs to be done in order to have a beautiful and of course, the first thing you need to develop a foundation, from which it will later and will be molded the figure of your dream. For the mass - the basis with which each bodybuilder should start. There is no point to immediately begin to dry - after all, in order to make the muscles with beautiful and relief, they must be met for a start.

must be carried out in compliance with several conditions. It:

Clear schedule.
Compliance
Sufficient time to relax.

It is worth remembering that if you intend to deal seriously, non-compliance with even one of these rules can delay you on the way to your goal. Consider each other.

Schedule

The training program for mass implies a clearly established schedule of classes. It should contain days of training and recreation, as well as the exercise system for each classes. Bodybuilders are most popular with a schedule, which includes three workouts per week. This option is ideal for newcomers and mid-level athletes. With such a method of training, the muscles have time to fully recover to the next lesson. Training on the mass (3 days) allows you to evenly distribute all the main

For bodybuilders, a higher level is possible to use four or five-day split. Such frequent workouts are necessary in order to carefully work out each group of muscles.

Food

In order for the muscle training for the mass brings the fruit, you need to start correctly eat. And this is not only excluding alcohol, fast food and other harmful food. For bodybuilder, the right nutrition has a slightly different value than for an ordinary person.

Do not talk about what is needed correctly and often - at least 6 times a day. In addition, with a set of mass, it is important to drink a large amount of water, especially in training.

Sports nutrition

In the world of bodybuilding there is a huge number of all kinds of food and additives. For a more efficient set of mass during training, the following types are best used:

Heiners.
Proteins.
Amino acids.

Amino acids are also suitable for people of all types. They accelerate the growth and restoration of the muscles after workout.

Relaxation

The training program for the mass will not bring a sense without sufficient time to restore. The same muscle group should not train more often once a week - overtraining will contribute to the fact that classes will bring more harm than good. If there are symptoms such as loss of appetite, sensation of pain or weight loss, you need to suspend training for a while.

Any fitness room provides a huge selection of all sorts of simulators and exercises. But for a set of mass, not all of them are equally useful. Of course, each of them will play well on your body in its own way, but still it is worth paying the focus of basic exercises. Basic mass training includes those exercises that use several muscle groups at once. These include:

Lyzh's bench.
Deadlift.
Cap with a barbell.

Despite the schedule for which you do, these exercises must necessarily be included in the program.

Rush Lözia

It is the easiest, but at the same time one of the most effective exercises. It can be performed in two ways - a wide or narrow grip, but only the first option will be disassembled in this article.

In the first case, the main load falls on the breast muscles, the front delta and triceps are also involved. The width of the grip is determined individually for each person. It should be known that the wider grip, the smaller the path of the rod from the top point to the chest, and the stronger the breast muscles are involved. But it is not necessary to take too wide, select the optimal position from which you can do this exercise the set number of times. Despite all the seeming simplicity, there are several nuances in performance.

First, this is the number of approaches and repetitions. For muscle buildup, the optimal option is to hold 3-4 approaches of 6-8 repetitions. It is important to increase the weight from the approach to approach. With the right selection of weight, the latest repetitions must be performed with a small help of those who are sick.

Secondly, when performing a leather press, you can adjust the position of the bench. So, if the legs are above the chest level, the lower beam of the chest muscles will be activated. If, on the contrary, the chest will be above the level of the legs, then the upper beam is activated.

With a prerequisite for the performance of Lözia, the bar is that the rod should touch the chest at its lower point. Only after that you can start squeezing it into its original position. It is also necessary that the feet and buttocks are tightly pressed and did not move during the exercise.

Deadlift

No training program for the mass can be considered so without becoming a traction. This exercise is the most complex of the Arsenal Bodybuilder. When it is fulfilled, absolutely all muscle groups are involved, but it works only if the technique is properly observed.

Many start-up athletes do not use this exercise in their classes due to the fact that allegedly can be injured. However, every exercise to some extent is dangerous, and you have more chances to get injured without becoming becoming. If you do not chase over maximal weights, comply with the technique and use the fixing belt, the risk to damage the back is minimized.

When performing this exercise, many errors are often performed. And they make not only newcomers, but also experienced athletes. For example, it is important to know that the milling traction must be executed from the lower position. That is, you do not need to put a bar for any rack before starting the exercise.

The first rise from the floor is important to conduct, cycling the hodges for a push - raising the bar, using just back, you can easily get injured.

Another common mistake is that many do not consider it necessary to lower the barrel to the floor. Remember - it is also important how to touch the breasts when performing the leather bench.

Squats

It is the main exercise for pumping the bottom of the body. It allows you to increase the strengths and promotes the rapid set of muscle mass.

The main mistake of all newcomers is that they just squat down. When performing this exercise, it is necessary to allocate the area of \u200b\u200bthe buttocks back and breed a little toward the knees. This reduces the load on the lumbar department and makes the exercise more efficient and safe. It is also worth using a fixing belt.

Another common mistake, mainly among beginners, is the position of the grid. It is necessary to put a barbell only on otherwise you can easily earn an injury of cervical vertebrae.

For different people, grip is configured individually. But mainly keeping hands needed in position a little wider shoulders. This may be a problem for high-level bodybuilders with a developed shoulder area or for people with sedentary joints.

At home, the process of setting the mass will be much more complicated and long. Nevertheless, it is mostly necessary to do in the hall, but do not despair, if it is impossible. Despite the fact that the progress from domestic training will require more time, it is compensated by the fact that you do not need to go anywhere and spend extra money at the gym. But it will also require much more motivation - at home you will be much easier to give yourself an overlook. If there are no problems with this, then some exercises for home training will be listed below.

Home training for a mass set is different from classes in the hall, but still you can notice some similarity. For example, the bench press can be replaced by conventional pushups. The vulture in this case will be replaced with your own weight.

Pressing can be performed in several ways:

Classic floor pushups. They will develop breast muscles and slightly use triceps.
Push-ups on supports. Hands are put on some racks (for example, stools), legs should also be supplied to some support. In this exercise it is important to achieve maximum amplitude of repetitions. It works in more detail in the chest muscles.
Handing standing. This exercise is performed standing on the hands, the legs are clouded onto the wall. These pushups work shoulder muscles.
Push ups in a narrow stop. Palms should be put, almost touching each other. This exercise works well for the triceps.

Several types of exercises can be distinguished, which will help to work out the lower part of the body at home:

Squats. Classic squats will help to pump up the quadriceps of the legs, and will also use biceps and buttocks slightly. Performing squats, it is important to watch the knees look at the same side as socks.
Fallen. Excellent exercise that can be performed in the gym, and at home. It can be performed both using dumbbells and using only its own weight. It works out the entire bottom of the body - ranging from the buttocks, ending with the eggs.

If you have a horizontal bar at home, then you can additionally develop the muscles of the hands and backs. Conventional pull-ups are well developed by the shoulder area and muscles of the biceps and triceps of the hand. The wider grip when performing, the more the widest muscles of the back and the blades region will be involved.

You can then perform the main load will receive biceps of hands.

After placing a set of muscle mass, it is necessary to clearly understand what efforts to be applied for this. We are talking about the complete restructuring of the usual rhythm of life, about some dedication and aims. It is important to pay a countdown in all the actions performed and confidently move towards the goal.

If the athlete has already established the right diet, was able to build sleep mode and learned to fight stress, and the mass either does not grow altogether, or it grows too slowly, then he should carefully approach the choice of training program and choose the exercises that will be included in the work of large groups Muscles at the same time.

The most effective exercises are basic.

Main exercises for a set of muscle mass

The basic exercises include those that use several muscles each time. Many believe that only the "Golden Troika" exercises are considered basic, that is, squatting with a barbell, bench and. This is an erroneous opinion.

Yes, first of all it is necessary to include these exercises in its program. They involve several major muscle groups and create a real "stress" for the body, which, with proper nutrition and mode, will undoubtedly stimulate growth. But there are also some other exercises that have high efficiency.

It is necessary to understand the exercise mechanism to determine how many muscles are included in the work in certain movements. For example, tightening with a wide grip. Simple and affordable exercise, but many neglect them, considering it not enough effective. But when performing pull-ups are used by the widest muscles, flexors and extensors of the forearm, deltid muscles, a trapezium, as well as biceps. It turns out, most of the major muscle groups are involved.

Tightening a wide grove

A similar picture can be described about the bench rods because of the head. The work turns on the shoulder belt, completely, plus.

Such exercises that are multi-strokes require large energy costs. It is also worth paying attention to safety techniques, before performing it is necessary to make a warm-up and increase the working weight gradually.

When working "For Mass", it is necessary to properly draw up a training program. It is recommended to contact a specialist who will make the program on the basis of the personal features of the athlete, its capabilities, goals and level of preparation. If such a consultation is impossible, it is recommended to adhere to some moments.

It is recommended to form your training program so that it is 3 times a week. This approach will balance the training days and rest days so that the muscles have time to recover after work.

Training program (three-day split for a set of mass)

Most experienced athletes recommend non-cellionals to engage in three times a week. Even for more experienced fans of iron, it makes no sense more often. The body simply will not have time to recover, therefore the risk increases the overtraining syndrome.

Taking the exercise of the Golden Troika as the basis, you can distribute them into three training days, adding other basic exercises to them. For example, an athlete trains three days that we denote BUT, IN and FROM. In a day BUT Athlete trains breast muscles, day IN - Legs, day FROM - back.

So, in this case, it is recommended to perform per day BUT Rush Legeka, in IN - squats with a barbell, and in FROM - Beach pull. In addition, the athlete adds other exercises to these muscle group data, and also trains a day BUT - triceps, day IN - biceps, and in FROM - Shoulders. This is only a general description. In general, the set of exercises for a set of muscle mass may look like this:

Day A.

1. Workout.
2. Lyzh's press on a horizontal bench.
3. The press of dumbbells on an inclined bench.
4. Wiring dumbbells.
5. Push up on the bars.
6. French bench.

Handicate of dumbbells on an inclined bench

Day V.

1. Workout.
2. Squats with a barbell.
3. Held legs.
4. Biceps with a barbell standing.
5. Press.

Squatting with a bar

Day S.

1. Workout.
2. Ranged traction.
3. Tightening with a wide grip.
4. Link of the bottom block.
5. Hoom standing.
6. Rush because of the head.

Deadlift

It is important that between the day with and the day and there was a period of 2 days, so that the muscles of the back manage to at least partially recover. For example, if the day C is Saturday, then day A should be Tuesday.

This is not the only version of the training program for a set of muscle mass. We give an example.

Not necessarily to do exercises from the "Golden Troika". The following option is also possible (program of exercises for a set of muscular mass No. 2):

Day A. Shoulders and triceps.

1. Rods with a narrow grip.
2. French bench.
3. Hoom standing due to head.
4. Handicate of dumbbell sitting.

Day V. Feet and back.

1. Squakes with a barbell.
2. Hooms.
3. Ranged traction.
4. Tightening with a wide grip.

Day S. Breast muscles and biceps.

1. POWER RETAGE LOGY.
2. Rods bench at the inclined bench.
3. Wiring dumbbells.
4. Raising the rod on the biceps standing.

First of all, it is focused on multi-suraling exercises. The rest is auxiliary movements.

Multiculating exercises will work out to work out large muscle groups, performing fewer exercises. They are ideal for people seeking to gain muscle mass, especially the process of growth in connection with the characteristics of the body and metabolism occurs slowly. But it is worth carefully treating such exercises and in no case to neglect the workout and technique of performing exercises, then the search for sports will bring the desired result and pleasure athlete.