In terms of focus, strength training is divided into those that are focused on gaining muscle mass and increasing strength and those that are aimed at reducing body fat and increasing endurance as a quality. Most novice athletes act on the principle of "the more the better", thereby overworking the muscles and significantly slowing down the process of muscle growth. There are a few basic principles of mass gain that need to be followed closely to achieve muscle growth in a fixed amount of time.
Necessary
gym membership
Instructions
Step 1
First of all, pay attention to the number of repetitions, sets, as well as the weights that you use. Workouts should be strictly systematized, the absolute maximum exercise for a muscle group is three exercises, approaches in an exercise - six, repetitions in an approach - twelve. Your working weight should be sixty or seventy percent of the maximum.
Step 2
The minimum number of exercises per muscle group is one, the number of approaches is three, the number of repetitions in the approach is four. Any deviation from these limits outlined in these two steps will either lead to overtraining or not bring any results at all.
Step 3
Eat vigorously during the period of weight gain. Remember that if you lack protein, it will come from the muscles - instead of increasing muscle mass during high loads, your body will destroy them.
Step 4
Use sports nutrition as well as normal. Sports nutrition is a concentrate of substances necessary for gaining mass, but healthy food is needed for normal metabolism. At the same time, ordinary food does not contain such a high concentration of proteins and carbohydrates without admixture of fat.
Step 5
Get enough sleep and rest between workouts for at least one day. Your daily sleep should not be less than eight hours. If you follow these guidelines, your muscles will have enough time to recover, otherwise you will not achieve rapid muscle growth.
