Almost all workouts in the gyms are aimed at building a beautiful body. Rarely does anyone go in to simply lose weight. And so, and an increase in muscle mass - this is the very issue that all the pitching is at the forefront. Let's immediately limit ourselves to two components that most affect muscle gain:
Training can be built on completely different principles. So, you can work to increase strength, and you can perform exercises to gain muscle mass. Inexperience, beginner athletes take an increase in strength and increase in
muscle mass for two sides of the same coin, but this is not so. Strength is virtually independent of muscle size. As an example, remember
Alexander Zass. If you compare it with modern athletes, then he had practically no muscles, but the strength was incredible. And this begs the question: what exercises affect muscle growth?
Oddly enough, the same exercises that you always perform will work to increase muscle mass. The secret lies in the number of approaches and repetitions. In general, there are three types of training:
- voluminous;
- volumetric power;
- power.
Volumetric workouts are needed to increase muscle mass . With such trainings, 4 working approaches should be performed in each exercise, and from 10 to 12 repetitions should be performed in each approach. But just keep in mind that the most important thing is to choose the right weight for weights. The projectile should have such a weight with which you can do the right number of repetitions. If you can do more, increase the weight of the projectile. With such training, the increase in strength will be minimal, and this should not be allowed. Otherwise, at a certain point, a period of stagnation will begin. In order to simultaneously increase the volume and strength, it is necessary to alternate volume training with volume-strength.
Separately, it should be recalled that the number of exercises that are performed for each muscle group also affects the rapid
set of muscle mass . Accept as an axiom that less than two exercises for any muscle group should not be performed. Otherwise, training will not bring the desired effect.
Nutrition has an even greater effect on increasing muscle mass. But here is a little easier. In order for the muscles to grow like yeast, you need to eat at least 2 grams daily. protein per kilogram of body weight. The advantage should be given to animal proteins. Now let's count. If an athlete weighs 80 kg, then he needs to use a minimum of 160 grams per day. squirrel. The amount of protein in the products can be found by looking at the packaging or in the reference book. Of the protein-rich foods, the most acceptable is low-fat cottage cheese. In addition, it is necessary to take a sufficient amount of vitamins and minerals. To get them from food in sufficient quantities is not possible. And here multivitamin preparations come to the rescue. It should be emphasized that alcohol has an extremely negative effect on the increase in muscle mass.
Additionally, it must be said about the rate of increase in muscle mass. Big muscles can be built up in a week, but such a volume will last a week. If a large muscle volume is not supported by proper strength indicators, then it will depend on any minor factors. For example, if you skip a meal or drink a bottle of beer, then the muscle volume will decrease by 3-4%. So follow the right rule: consistency and constancy. Constant training and a consistent increase in loads will achieve the desired result.