Any competent strength training is designed to achieve the main goal - to increase the strength and mass of an athlete. Although not all of them are taking the right approach. How should you train to build mass and strength?
Necessary
- - Gym;
- - barbells;
- - racks;
- - cargo;
- - organic products;
- - sports nutrition.
Instructions
Step 1
Consult your doctor. In general, to effectively and quickly increase muscle mass and strength, you need to train with iron in the gym. Ask your doctor if you can use your back and legs at all. The training program will largely depend on this. If you do not have any contraindications, then you will be ready for hard training.
Step 2
Make a training program. For strength and mass, you need a very simple and effective system. It should consist of basic heavy barbell exercises for the back, legs and torso. The number of workouts should not be more than 2-3 per week. This is necessary for the full recovery of the body, which needs sufficient rest. At the same time, only pump one muscle group per week.
Step 3
Increase the weight on the apparatus every week. The key to gaining mass and developing strength lies precisely in lifting the maximum weights in training. Many athletes do not progress because they do not seek to increase the load. This does not lead to muscle hypertrophy, and as a result, no growth is observed. Do not make these mistakes, but add a few pounds per week to your working weight.
Step 4
Eat on a new schedule. The usual 3 meals a day will not be enough for you. Eat at least 5 times. At the same time, increase the amount of protein to 5 g per 1 kg of personal weight. In addition to protein, eat enough carbohydrates and fats. Eat them throughout the day and before heading to the gym. Protein - after training and at night.
Step 5
Add protein and creatine to your diet. Since natural foods are deficient in nutrients, drink protein and creatine shakes as well. Together, they will give a tremendous effect: protein will increase body weight, and creatine will help increase the strength return from exercise with iron. Stir 2-3 tablespoons of powder with 500 g of milk and drink 1 serving each and creatine before and after training. Consume protein throughout the day.
Step 6
Rest after exertion. It is impossible to gain neither strength nor mass without resting after a hard training. Muscles need at least 2-3 days for normal recovery. Consider this main point and do not rush to play football after training.
