A wave of muscle revolt just swept the world. The health and beauty of your body has become one of the discussed topics, special nutrition has appeared, and the training rooms are overflowing with people. There are many secrets to building muscle.
One of the most common mistakes beginners make when building muscle is using too much weights. A few useful tips - you need to do training only with such a mass that corresponds to the physical fitness of a particular person. You should also not chase large weights at the sight of someone lifting more. Each person is different, and he needs a special selection of exercises and mass for training.
Approaches and weight variety
When starting workouts, you should limit the number of sets. You need to do at least 3-4 sets for each exercise. If someone is a beginner and not sufficiently aware of the correct pumping of muscles, the number of sets should be kept to a minimum (about two in each exercise), and the lifts should also be done more often and more scrupulously. Even one set per exercise will be beneficial. After two to three weeks, you should experiment with the number of sets. For the starting weight, you should choose one that will be much lighter than the intended weight, but at the same time it should strain the muscles. You can never say what weight will be optimal for everyone, so you should spend at least a day to determine the optimum. Over time, the weights become lighter and the exercises become, accordingly, much easier. Therefore, it is recommended to increase the weight in this case.
How often to train
The frequency of pumping individual muscle groups is the same for everyone, regardless of the professionalism of the person. Most importantly, a particular muscle group should be worked out at most once a week. This allows the muscles to rest and grow at the same time. Golden Rule: Muscle doesn't grow during pumping, but grows during rest after exercise.
Complex training of the aggregate of muscles
For improved training, it is recommended to pump two muscle groups in one workout. The key here is to determine which muscle group is spending the most time. So, pumping the shoulder muscles will take you a minimum of effort and time. Therefore, they can be safely combined with another muscle group. Legs are the most time-consuming, so you need to swing them individually. Also, an important recommendation is that you do the exercises - press you need in one workout.
Work cycle
A necessary point when pumping muscles is how long a certain set of exercises is done. This period usually takes 4 to 6 weeks. At the end of each cycle, you need to take a break of 1-3 days. After that, you need to start a new cycle. During a new cycle, you need to change the exercises that were done before for a specific muscle group.
The main recommendation is that you need to use the weight that will make it possible to do the exercise correctly and efficiently. You also need to focus on form. You don't need to try to catch up with everyone in the level of how everyone is pumped up in the gym. Firstly, it will not help, and secondly, the goals will not be achieved. Everything is good in moderation, so you don't need to do all the exercises at once. At first, only the initial exercises can be performed.
