Workout 3 days a week. The three-day split is a classic workout program. The main mistakes of beginners

Consider a gym program designed for those who are going to visit it 3 times a week. The main tasks that it will allow you to achieve are training the main muscle groups and rapid weight gain.

In order to get good results, you need to practice regularly and give all the best in training at full strength.

Classes 3 times a week

The classic training program for non-professional athletes includes 3 groups of exercises divided by day of the week. Training days should alternate with rest days. This is due to the need for time to restore physical and psychological form.

This training program is gym for men, 3 times a week is designed for 1-1.5 months of training with an increase in weights each cycle (once a week), and after the total period has elapsed, correction is necessary by replacing or adding exercises.

There are no training programs that can be used for more than 2 months without changing it.

1 training day: study of the pectoral muscles and triceps

Classic Bench Press: 4 sets, 8-12 reps.
Push-ups on the uneven bars: 4 sets, 8-15 reps.
french press standing dumbbells: 3 sets, 10-15 reps. Technique in .
Flexion and extension of the wrists sitting: 3 sets, 10-15 repetitions. .

Day 2: back, abs, shoulders

Barbell deadlift: 4 sets, 6-10 reps. Carefully look at the variations and technique -.
thrust upper block sitting: 3 sets, 10 to 15 reps.
Pullover with dumbbells in the prone position: 3 sets of 10-15 reps.
Arnold press: 4 sets of 8-12 reps -.
Standing barbell row to the chin: 3 sets of 10-15 reps.
Lateral dumbbell swings: 3 sets of 10-15 reps.
Twisting on incline bench: 3 sets, 10-15 reps.
Lying leg raises: 3 sets, 10-15 reps.

Day 3: legs and biceps

Do not forget that before training, you definitely need to be good in order to prepare the body for work. After you complete all the exercises, do. Usually beginners do not pay attention to this issue - the understanding of how important a good warm-up and cool-down is, comes to them later. But you can get it right from the start by including in your training program these are the most important parts.

Choice of projectile weight

If you are just starting out, or there was a big break, you should not use maximum weights. In this case, there is a high chance of injury.

In addition, if you have been training recently, you first of all need to develop a technique, and with large weights it is very difficult to do this.

First, the muscles must learn the correct pattern of movement and get used to the load. After that, you can build up a lot of weights - after all, in order to make the muscles grow, you still need to work with full dedication, and you can’t do without really big weights.

How to increase the weight in exercises, for example in the bench press, read in.

When you get to this stage, the mass of the projectile in each exercise should be such that for the required number of repetitions you have gained the target muscles to failure. Ideally, at the end of each set, you should feel like you can't do any more reps.

Feelings during the exercise

During the exercise, you need to mentally concentrate on the work of the target muscles.

For example, if you are doing a barbell chest raise, you should focus on the pectoral muscles and feel how they do their job, taking on the lion's share of the load during the lift and slow, controlled lowering of the projectile. This is very important point, which must be kept in mind in order to get a really good result from training.

If you are just starting out and the muscles are doing a completely unusual hard job for them, in the first few weeks they will be quite sore. This is absolutely normal, but over time, the pain will go away.

In order to avoid the appearance of pain or simply reduce it to a minimum, you need to enter into training process as smoothly as possible - you can start with an easy half-hour workout with minimal weights, and then gradually increase the size of the weights.

Load increase

In order to progress quickly, you need to regularly increase the load. You can do this 2-4 weeks after you enter the training process and start exercising with those weights that will be optimal for you at first. Next in 3 day program training in the gym for men, it is necessary to increase the weight at least once every 2 weeks.

If the size of the weights does not increase, the muscles get used to work and over time react to it worse and worse, as a result, their growth slows down. Moving to heavy weights is the main method of increasing the load, which is sure to help you achieve excellent results in building the body of your dreams.

3 day gym workout program for beginners. Find out where to start gaining muscle mass and how to quickly get in shape.

This three-day program Designed to gain muscle mass. Training takes place on a split system (different muscle groups train on different days). It is perfect for beginners.

The duration of the program is 10 weeks, training takes place 3 days a week. Workouts are short, about 30 minutes. The program is suitable for both girls and men. For training, the minimum amount of sports equipment of gyms is sufficient: barbells, dumbbells, block simulators.

Strength training in the gym to gain muscle mass

If you are new to the sport, then this training program is for you. Large muscle groups are worked out using basic exercises once a week. In each workout, we do 3- 5 exercises.

First of all, you should concentrate on the technique of performing exercises, and not on working weight.

Put competent equipment and after 8– 10 weeks go to more .

On Mondays we train pectoral muscles and triceps, on Wednesdays - back and biceps, on Fridays - legs and shoulders. Press and lower part back should be trained after each workout.

Monday: chest and triceps.

Breast
An exercise	Number of approaches	Number of repetitions
Dumbbell bench press		12, 10, 10, 10
Bench press on an incline bench
Triceps
An exercise	Number of approaches	Number of repetitions
Push-ups on the uneven bars		To failure
French bench press

For the incline press, set the bench angle to 30 degrees.
Tilt your body forward to load your lower chest more during push-ups on the uneven bars. If you cannot complete this exercise with own weight, do it in the simulator.
The French press is performed with a light weight, focusing more on muscle contraction.
Check out the article.

Tuesday is rest day.

Wednesday: back and biceps

Back
An exercise	Number of approaches	Number of repetitions
Pull-ups wide grip
thrust horizontal block
Incline dumbbell row
Biceps
An exercise	Number of approaches	Number of repetitions
Lifting the bar for biceps while standing		8 – 10

Do a 10-minute warm-up at the beginning of your workout.
Focus on the technique of the exercise.
If you can't pull up, do a wide grip pulldown.
For variety, use the EZ bar when working on the biceps.
Check out 150 Muscle Gaining Tips for Men and Girls.

Thursday is rest day.

Friday: legs and shoulders.

Legs
An exercise	Number of approaches	Number of repetitions
leg press		12, 10, 10, 10
leg extension
Leg curls
Shoulders
An exercise	Number of approaches	Number of repetitions
Bench press from behind the head		8–10
Mahi dumbbells to the sides

Do a 10-minute warm-up at the beginning of your workout.
When doing the leg press, start with 75% of your maximum weight and increase with each set.
When doing swings to the sides, use light dumbbells, focus on muscle contraction.
Check out the article.

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 thickness muscle fibers and fluid volume 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 long-distance running).

Fast twitch muscle fibers have a high threshold of excitation, as well as a high speed of signaling, and are better suited for fast efforts (so runners on short distances look like athletes compared to stayers). 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 speaking, it 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 number of 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 best. effective remedy increase in muscle mass.

2. Method of dynamic forces

When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation 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 repetition method does not maximum loads, but the need to do exercises before the onset of muscle failure (when it is no longer possible to complete any of the following 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 “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 to 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 main part muscle growth equations, 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 impact 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 simulators

Schoenfeld, a scientist, states 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 you to load individual muscles more.”

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, etc.) 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, deadlifts are best done at the beginning of a 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

You can build muscle and make the body toned and embossed with the help of strength training. They allow you to improve not only the figure, but also general state body, strengthen the ligaments and the skeletal system.

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Weight training is shown not only to men, but also to women. Girls should not be afraid of the growth of huge muscles because of low level testosterone. And get healthy beautiful body and a proportional figure is quite possible. But in order not to get injured and quickly achieve the desired goal, beginners should carefully work out the technique of doing the exercises.

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How to train to gain muscle mass?

To increase strength and gain muscle mass, you need to deal with a fairly large weight at home or in the gym. It is important to follow a few rules:

1. Mainly include in your program basic exercises and some insulators. The former are necessary for the destruction of muscles and their subsequent growth, while the latter are used to finish off the muscle group being worked out.
2. Constantly change the load. Muscles won't grow unless you shock them every workout. To give them an incentive to grow, you should increase the weight of the weight or the number of repetitions.
3. Set aside time for rest. Building muscle mass consists of strength training and full recovery after them. During exercise, muscles do not grow, but are destroyed. Despite the fact that in appearance they can increase in size during the lesson. But this phenomenon is called pumping and is the filling of the muscle being worked out with blood, which will leave 30–40 minutes after the end of the session.
4. Perform exercises 8-10 times in 3-4 approaches. It is this range of repetitions that contributes to maximum destruction and rapid muscle growth.
5. Work out the whole body, but on different training days. That is, you need to engage in a set of muscle mass according to the split system. For example, on Monday, pump legs and shoulders, on Wednesday - back and biceps, and on Friday - chest and triceps.

It is important for beginners to learn correct technique exercises, especially basic ones, during which there is a high risk of injury. For the same reason, beginners should not immediately take large weights. In the first months, it is necessary to strengthen the muscular frame by exercising with your own weight or light weights.

In addition to training, during the period of muscle building, it is imperative to monitor nutrition. Muscle growth is impossible without a calorie surplus. However, it should be understood that this will inevitably lead to a set of not only muscle, but also fat mass. Therefore, it is recommended to observe a surplus only for ectomorphs and mesomorphs, in which fat burning after a set will be quite quick and easy. Fat burning is given to endomorphs with great difficulty, and the muscle relief in this case will simply be invisible to them.

Body Types

Basic set of exercises

There are three main exercises that allow you to increase muscle mass: deadlift, squats and bench press. They are used in both bodybuilding and powerlifting.

They should definitely be included in your training program, as they provide a large testosterone boost. And this hormone is responsible for muscle growth.

How to quickly gain weight for a man - nutrition principles and training program

Deadlift

This is a multi-joint exercise that involves many muscle groups: back, legs, abs, etc.

The technique of its implementation is rather complicated. If you do the traction with a large weight incorrectly, it is easy to get serious injury. You need to perform the exercise as follows:

1. Load the bar and place it on the floor.
2. Come close so that the socks are under the bar, and the shins are practically touching it.
3. Squat down, keeping your back straight, and grab the barbell with a straight grip.
4. As you exhale, straighten up, resting your heels on the floor.
5. The bar should slide over your legs.
6. At the top point, spread your chest and linger for a couple of seconds.
7. Then take the pelvis back and slowly lower the bar, bending the legs at the knees.

Performing deadlift

All movements should be smooth and controlled. Fishing should be avoided.

It is important to keep your back perfectly straight at all times. Rounding your lower back when doing heavy deadlifts will inevitably lead to injury.

Squats

Another effective mass-gaining exercise is squats. In the process of its implementation, the quadriceps, buttocks, as well as the press, calves and biceps of the thigh are involved.

Correct technique:

1. Position the bar so that it lies on the trapezium and rear deltas and not around the neck.
2. Straighten your back, bring your shoulder blades together, chest straighten.
3. While inhaling, lower yourself, pulling your pelvis back and bending your knees.
4. Having reached the parallel with the floor, tighten the buttocks and, while inhaling, rise to the starting position.
5. Without extending the legs to the end at the top point, proceed to the next repetition.

Doing squats

It is important not to overload the joints. To do this, make sure that your knees do not go beyond your socks. The main weight of the body should be on the heels. Rounding the waist is not allowed.

Bench press

Bench presses also stimulate the release of testosterone. This exercise is aimed at developing the muscles of the upper body, in particular the chest and triceps. The work includes the widest, trapezium, deltoid muscles and press.

Technique:

1. Go to the bench with racks and set the barbell at the desired height.
2. Lie down on a bench and take a stable position due to the four points of support - the back of the head, shoulder blades, pelvis and feet.
3. Reduce the shoulder blades, straighten your shoulders. A slight deflection in the lower back is allowed, but the press and buttocks should be tense.
4. Remove the bar from the rack and raise it above the middle of the chest.
5. While inhaling, lower it until it touches the chest, bringing the shoulder blades closer together. The forearms should move parallel to each other, you can not move the bar towards the neck.
6. After lightly touching the chest, exhale and at the same time squeeze the bar up.

Bench press

It is not necessary to fully straighten the elbows at the top, otherwise the load will transfer from the pectoral muscles to the triceps.

If a lot of weight is used, then it is advisable to perform the press with the insurance of a trainer or partner who will help to remove and put the barbell on the rack.

Class frequency

During strength training, muscles are destroyed. In order for them to grow, they must be allowed to fully recover.

Therefore, it is worth exercising no more than 3 times a week. For beginners, dividing the study of all muscle groups by 3 training days will be quite sufficient. Experienced athletes can afford a more detailed separation and frequent workouts (up to 5 times a week). It is impossible to work out the same muscle group two sessions in a row.

For example, leg training is scheduled for Monday and Friday. If after its holding on Monday muscle pain lasts until Thursday, then Friday's class will have to be skipped.

Thus, training for the same muscle group should be carried out no earlier than a day after the pain goes away. This is necessary to achieve supercompensation and muscle growth.

Effective training programs

A training program for gaining muscle mass is usually designed for 3 days and includes a set of three basic exercises discussed above. In each lesson, it is advisable to use one of these exercises, since their implementation requires a lot of strength.

It is more convenient to work out in the gym, as everything is there necessary equipment. But if a power rack is installed in the apartment, there is a barbell and dumbbells, then you can train at home.

For men

The tables show a training program for men aimed at muscle growth. It is designed for going to the gym 3 times a week.

Monday - chest and triceps:

Name of the exercise	Number of approaches	Number of repetitions	Illustration
Bench press	3	8
Breeding dumbbells lying	3	10
Reduction of hands on the pectoral muscles in the simulator	3–4	8-10
French barbell press	3–4	8
Push-ups on the uneven bars with a load	3	10
Twisting on a Roman chair on the press	3–4	20–30
Hanging leg raise	3–4	15–20

Wednesday - legs and shoulders:

Name of the exercise	Number of approaches	Number of repetitions	Illustration
Squats with a barbell on the chest	3	8
leg press	3–4	10
Barbell lunges	3	10
Seated Dumbbell Press (shoulders)	3–4	8
Dumbbell raises to the sides on the middle deltas	4	12
Breeding dumbbells in an incline	4	12

Friday - back and biceps:

Name of the exercise	Number of approaches	Number of repetitions	Illustration
Deadlift with barbell	3	8
Dumbbell pull to the belt	3	10
Traction of the lower block sitting to the stomach	3–4	12
Barbell curl for biceps	3–4	8–10
Hammer Grip Dumbbell Raise	4–5	15
Hyperextension with arched back	3	15–20
Twisting on the press at the lower block	3–4	20

The weight for the exercises should be selected so that the last 2 repetitions in the approach are difficult. This is called muscle failure, due to which the muscles are stimulated to grow.

For women

Not only men, but also women sometimes want to build muscle mass. Girls usually set slightly different goals - to pump up and increase the buttocks, strengthen the legs, get rid of sagging skin, etc.

This must be taken into account when drawing up a training program. It will be different from men's, as the emphasis needs to be on the lower body. The lesson plan for women is presented in the tables.

Monday - hamstrings and buttocks:

Name of the exercise	Number of approaches	Number of repetitions	Illustration
Romanian deadlift	3-4	8-10
Bending the legs in the simulator	4	10
Reverse hyper with a dumbbell	3–4	12
Glute bridge with barbell	4–5	15
Retraction of the leg back at the lower block	3–4	15

Wednesday - back, arms, shoulders:

Name of the exercise	Quantityapproaches	Number of repetitions	Illustration
Bench press	3	10
Barbell pull to the stomach	3-4	10
Top block pull	3	12
Pull-ups in the gravitron	3–4	10
Bicep Curl	3	10
Straightening arms back for triceps	3	12
Shoulder Dumbbell Press	4	12
Lifting dumbbells in front of you	3	15
Twisting on a fitball (in a superset with leg raises in the hang)	3	20
Hanging leg raises with an emphasis on the elbows (in a superset with hanging leg raises)	3	15

Friday - quadriceps and buttocks:

Name of the exercise	Number of approaches	Number of repetitions	Illustration
Squats	3	8
Leg press on the buttocks	3	8
Lunges back	3 for each leg	10
Stepping onto the platform with dumbbells	3	12
Mahi leg to the side with rubber band on the gluteus medius muscles	4	15
Reduction of legs in the simulator	4	12

After the strength section, you can do a cardio workout lasting 20 minutes. At this time, glycogen stores in the body are already depleted. Therefore, fat will immediately begin to be burned. This will strengthen cardiovascular system and gain lean muscle mass.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

> > Mass training program

Mass training program

Muscle building is a laborious and long process that requires not only effective program weight training, but also a complex of actions, from nutrition to sleep. As simple as it may seem, many people actually fail to get results for one of two main reasons - they are either trying to over-complicate the process or they don't really understand the underlying principles of mass gain. It is important not only to know how many sets and repetitions you need to do to gain mass, but how to maximize muscle growth through proper rest and nutrition.

Principles of mass training

How more people trains, the more it becomes adapted to the loads, therefore it is important to choose the right amount of loads, sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since three approaches with moderate weight are suitable for adaptation to the load, more trained athlete must be carried out 4 sets with maximum weight, working until the "failure" of the muscles.

So, the weight of the load should be selected in such a way that it is it is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and work in the minimum rep range will not increase muscle volume - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to set up a proper mass training schedule, as overworking will not lead to growth. Preferably exercising every other day, and leave two full days of rest. Therefore, a suitable mass training system for most athletes is 3 days a week.

Recovery

The increase in muscle volume will inevitably depend on two things.

First, in order to progress, muscles need recovery, including adequate rest and intake of the right nutrients;
and secondly, at some point there will be a "dead point".

The second usually occurs around the 8-week mark, and is associated with the inability to recover in short time and great stress affecting the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load, or relax for a few days. This should give the body a chance to recover, adapt and grow further.

Food

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Protein should come from sources such as meat, eggs, dairy, whey protein, and for those who need additional protein intake and recovery, full-cycle amino acids and ( essential amino acids) needed to build muscle.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps". Sports supplements, such as , can help maintain strength in the gym, so this is a great tool for people looking to maximize their muscle growth.

A significant increase in load volume can also have a big impact on the immune system, so Vitamin C supplementation is important. Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils, and Vitamin D.

An important condition for muscle growth is eating immediately after exercise. Within forty minutes after exercise, the body must replenish energy reserves, proteins and carbohydrates. During this period, all the nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and hence growth. Also it is important to replenish glycogen stores after sleep Since they begin in a hungry body, the timely intake of protein and carbohydrates will stop the breakdown of their own protein.