Novice athletes who are starting weight training are often impatient to maximize muscle volume. In an effort to achieve this goal, they increase the number of workouts and their duration. But disappointment soon sets in as the muscles don't grow. What needs to be considered if you have set yourself a goal to build muscle mass?
Necessary
- - gym;
- - balanced diet.
Instructions
Step 1
Use the principle of increasing the load. Muscles get used to a certain load that does not change over time. Muscle fibers require stress to grow. This can be achieved by increasing the working weight of the apparatus and the total number of repetitions. The best way to build muscle mass is to train with a dynamically changing projectile weight.
Step 2
Do 9-12 repetitions for each exercise for each set. A smaller amount will contribute to the development of strength, and a larger amount will contribute to the development of strength endurance and the study of relief. Choose the optimal weight for yourself at which you will not be able to do more than 12 repetitions. For each major muscle group, do 6-8 sets. This technique promotes maximum muscle growth.
Step 3
Plan your weekly session wisely. The opinion that the growth of muscle mass is determined by a large amount of training has long been refuted by the practice of training athletes. To ensure muscle growth, 2-3 workouts per week are required. Rest of at least two days should be followed between workouts. It is at this time that processes in the body are actively going on, leading to the growth of muscle fibers.
Step 4
Build the power system correctly. With intense training, a considerable amount of energy is expended, which must be replenished in time. Protein foods and proteins are required for muscle growth. The optimal amount of protein is at least 2.5 g per kilogram of muscle mass per day. Try to consume more water, as it brings all systems of the body into the necessary balance.
Step 5
Get enough sleep, rest, and relaxation after exertion. Most of the hormones responsible for muscle growth are produced during sleep. Deep sleep also slows down metabolism, which promotes muscle recovery and growth. Swimming is one of the best ways to loosen up your muscles and relax after strength training.
