Workout on the mass, or How to become great

Any athlete, whether he visits the hall for a week or several years, is familiar with the phenomenon of dividing the training cycle into four indicators: training for weight, endurance, strength and relief. It has long been no secret to anyone that this division is relatively arbitrary and is usually used by beginners or snowdrops, since a more experienced athlete perfectly understands that without one there can not be another. You can not pump up big muscles if you are weak; If you are not strong enough, you will not be able to work with maximum efficiency and so on. But then we'll talk only about how to provoke a fast set of mass, especially it will be for beginners bodybuilders.

Rule one: the Golden Three

First of all, you need to remember that it's impossible to gain a large amount of muscle if you are only exercising! Ask for advice from any of the regulars of the hall, and he will tell you that the best workout for mass is: bench press, sit-ups and deadlifts.

Why is that? Everything is very simple. These exercises are the most effective for the reason that by performing them, you involve a very large number of muscles in your body, even those that seemingly do not work. This is the beauty of the training with free weights, or otherwise they are called "base". Try it, and in two or three weeks you will see that training for weight with free weights is much more effective than training on simulators.

The ideal workout for the mass should look something like this:

Plus, before each exercise, you should perform one warm-up approach for 10-12 repetitions with an empty neck.

Rule two: recovery period

Another very common mistake made not only by beginners, but also by more experienced bodybuilders is the failure to observe the periods of muscle recovery. In no event should we forget that after every training session, and especially after such hard training as weight training, your muscles need to rest for at least 24-36 hours, otherwise you risk not only not to achieve new results, but, conversely, simply To burn muscle fibers that did not have time to recover.

There are many ways to accelerate the process of muscle recovery after strength training, for example:

"Day dream." In addition to a full night sleep, which should last at least eight hours, you can give your body another breather for just one hour a day. This will speed up the anabolic and metabolic processes.

- Bath or hot tub. It has long been noted that thermal procedures stimulate muscle recovery and generally have a beneficial effect on the general condition of the body.

- Meditation. A half-hour meditation, that is, a state of maintaining complete relaxation of the body, will also help you increase the speed of muscle recovery.

The use of these three simple techniques reduces the time required for the muscles to relax, approximately twice, but remember that in any case, one muscle group can not be trained more than once every two days.

Rule three: proper nutrition

And one more short addition, which has already become legendary in any room. It is impossible to quickly gain muscle mass, if you eat poorly. The athlete who wants to get the most out of each of his training, should eat at least four to five times a day, and the ratio of proteins, fats and carbohydrates in the first stages of training is completely unimportant.

So, train with free weights every other day, fully rest and eat every free minute - that's all the simple rules of the most effective and powerful workout for a mass, better than that you will not get even the most graduated athlete-pumping!