Those athletes who are just getting started with athletic gymnastics often believe that to quickly and efficiently build muscle, they should do it often and in large quantities. But some time passes, and the growth of muscle mass is not observed. To ensure muscle growth, it is necessary to take into account the peculiarities of physiology and use the recommendations of experienced bodybuilders.
Necessary
- - dumbbells;
- - barbell;
- - power trainers;
- - gymnastic bars;
- - horizontal bar.
Instructions
Step 1
Make the right training program. You should not include in one lesson exercises to work out all muscles without exception. A competent approach involves working on one or two muscle groups in one training day. For example, in the first lesson, exercise your back and chest, in the second, your shoulders and arms, and on the third day, devote to working on developing the muscles of the legs. Include a little exercise on the press in each lesson.
Step 2
Introduce exercises with all sorts of weights into the program: a barbell, dumbbells, and also use strength machines. For a high-quality study of individual beams of a particular muscle group, use a bench with a changing angle of inclination. Many strength exercises can be done on parallel bars and a gymnastic bar.
Step 3
Choose the right number of repetitions and sets for the apparatus. In this case, proceed from the goals that you pursue in the course of a particular workout. To increase strength, you will need to do the exercise 3-5 times in each set. 7-12 repetitions will contribute to intense muscle building. More repetitions form muscle definition and develop strength endurance.
Step 4
Set the optimal workout regimen and duration for yourself. You should not engage in weights for several hours, bringing yourself to exhaustion. You will get the best results if you devote 30-40 minutes a day to strength training. This will allow you to avoid overtraining and load the muscles enough while maintaining the motivation to exercise. Rest between approaches to the apparatus should not exceed two to three minutes.
Step 5
Pay special attention to recovery after exercise. The optimal weekly cycle is three workouts with one to two days of recovery breaks. Remember that muscles do not grow so much during exercise as in the first days after exercise. If you do not follow the rest regimen, the results will inevitably fall, muscle growth will stop and, accordingly, the motivation for further exercises will decrease.
