In order to achieve the desired results in training, you will need to adhere to sleep, nutrition and training. To fulfill these points, you must have excellent self-control.
Of course, any man, first of all, wants to gain more muscle mass. Is not it? A set of muscle mass is bodybuilding, that is, body building. In our article on bodybuilding, you will gain a lot of useful information.
So, the main thing in mass training is muscle mass, not fat. The relief, of course, does not matter either. To get a beautiful and sculpted body in the future, you must first prepare muscle mass! Learn how to do this in our article!
The optimal schedule of training days for the program for muscle mass is 3.
The standard schedule is:
Many add extra cardio on their days off to improve the cardiovascular system. Because when practicing with iron, for example: bodybuilding, powerlifting, weightlifting.
If you want to build up excellent muscle mass, then in training you will have to give all your best, which will require a lot of strength and energy. Muscles should feel a lot of stress and stress.
Each workout has two muscle groups, and rest should be 48-72 hours. (2-3 days). Therefore, the logical breakdown of training by day: Monday - chest biceps; Wednesday - legs, shoulders; Friday - back, triceps.
Each workout should begin with a warm-up and preferably cardio. Cardio - cardiological exercises, i.e. running (simple or on a treadmill), jumping rope, cycling. The lead time is 10 minutes.
Then the main part and a hitch will follow.
As well as the warm-up, the hitch that is performed at the end of the workout is very important. The purpose of the hitch is to disperse the accumulated lactic acid in the muscles and stretch them at the end of the workout. Never neglect her.
You must set all weights yourself, because each person’s abilities are different.
Therefore, select the optimal weight, so that it is not easy and feasible.