Any business must start, first of all, with planning. Strength training to increase muscle mass including. Prepare for the fact that you will have to set aside a lot of time for classes (a couple of hours three to four days a week). But if you follow the instructions, you can quickly achieve the desired result.
Instructions
Step 1
So if you want to train to increase mass, focus on maximum strength efforts. However, increase the load gradually, and select the weights in such a way that you can perform no more than 12 repetitions of one exercise and no less than eight. Each lesson at the initial stage should contain 2-3 exercises (in each, do 4 or 5 approaches). By the way, the first of the approaches must necessarily be warm-up and easy. In general, the warm-up should take 15 minutes. Otherwise, you risk damaging your knee joints, which are very difficult to repair.
Step 2
All strength exercises are divided into two types: isolated and basic. The former will help burn fat, increase stamina and define bumpiness. But the latter contribute to building strong and massive muscles. Just the same you will need them. The basic ones include squats with a barbell on the chest, on one leg, with a barbell behind the head, as well as a press on the simulator.
Step 3
Squats with a barbell behind the head should begin with the correct fixation of the bar: the shoulder blades should be brought together, the back should be straightened, and the bar should be placed on the slightly tense trapezius muscles (approximately at shoulder level). In order to reduce the possible load on the knees, slightly spread the socks outward, with your heels, stand on some slight elevation of 1, 5-2, 5 cm. Start squatting smoothly, do not bend your back forward, but rise with an exhalation.
Step 4
Not everyone can do squats on one leg. To do this exercise, stand with one foot on a raised platform (a step, for example) and hold onto something with your hand. To enhance the effect, squats can be performed with a dumbbell in your free hand.
Step 5
Proper nutrition will be equally important when increasing muscle mass. The point is that muscles will need a source to grow. Therefore, the diet should consist not only of carbohydrates, but also necessarily of proteins. In addition, meals should be frequent, that is, in addition to the usual breakfast, lunch and dinner, there will be numerous snacks in the schedule.
