Training program for mass

Training programs who pursue an intensive recruitment of muscle mass, called the training ground. As a rule, programs of this type are not limited to training one type of muscle. It is also worth noting that the transition to this program after completion of course for beginners.

Every departure need to understand what to perform each exercise, every program in any sport, you need at the time. The first step of Your career was the restoration and strengthening of muscles. At this stage laid the Foundation for highly effective subsequent training. Now is the time to use all recovered and accumulated resources. And, of course, the question arises where to start?

In the first approximation the human body is cost-effective and balanced system. The profitability of the human body is that without the need the body will not waste energy in vain, and it will maximally save. In this regard, the training should always be present increase of loads. Balance refers to how impossible the development of muscles one group without the other, therefore training should be varied exercise.

Our unique body has such a quality as hypertrophy. It is this innate property allows us to adapt to an increasing load in training. Therefore, the load on the training needs continue to grow. Only in this case You will progress together with the load. But here comes into operation the second essential quality of body balance. So, to achieve the different muscle groups pretty hard. Thus, it appears that the groups of small muscles is very hard to develop without their big opponents. It is also worth noting that the progress in load occurs, usually, when performing basic exercises.

Thus, it appears that the development of all muscle groups it is advisable to perform basic exercises. In order not to invent anything new, the programs on weight just include performing basic exercises. It should be noted that the technique applies to all stages of training, but the exercise intervention depends on the type of training program. So, exercise programs, experienced athletes will be in addition to these exercises contain many more subtleties, such as microperimetry, macropolitical and others.

It is understood that at the beginning of the mass, to apply the above tricks does not make sense, because, first, at the initial stage of performing, You will significantly reduce the rate of development and growth of muscle tissue, and secondly by applying earlytime the effectiveness of them will be miserable. The effectiveness of additional subtleties in strength is reduced due to the fact that the load from the basic exercises will significantly decrease or completely the opposite, You will drive the body in perekreditovanija condition, and he will not have time to recover in the allotted time period. It is also necessary to remember about hypertrophy, i.e. in the future, these exercises will be completely new, and the efficiency in the subsequent stages of training may fall.

For a set of muscle mass You will need to meet one more time. Earlier in the article already mentioned about muscle recovery. So, the body just needs to recover between workouts. Thus, it is necessary to forget about alcohol, a very good night's sleep and use bodybuilding diet. The basic principle of the diet is that the final output of calories must be positive, i.e. it is necessary to eat more than you spend.

Just for muscle recovery different groups used split. It includes training certain groups of muscles, and by the time the second group of muscles. Thus, the second training session the first group is resting, allowing her to more fully recover. When using split certain muscle reaches its maximum after a time. At this time it is best to train. The best option is the split for three days.

Training program to increase muscle mass

The first day (Monday). Training biceps and chest

• Bench direct bench — 4x8;
• Bench press on incline bench – 3x12;
• Lifting barbells for biceps – 4x10;
• Hammer – 3x12.

The second day (Wednesday). Workout legs and shoulders

• Squat with barbell – 4x10;
• The leg press – 3х15;
• Romanian deadlifts(deadlift on straight legs) – 4х12;
• Jim army type – 3x12.

The third day (Friday). Training back and triceps

• Deadlifts – 4х12;
• Pullups on the bar wide grip – 4 x max.
• Thrust in the slope – 3x10;
• Bench press narrow grip – 4х12.

Workout for muscle gain