Many novice athletes want to quickly build up a certain amount of muscle mass. Frankly, this is one of the two main goals of athleticism. The second goal is to give relief to this mass. To date, there are many methods that describe in detail how to build muscle.
How to build muscle, total
For example, it is worth disassembling one of them. It may seem strange, but people with lower scores have a definite advantage over everyone else. The thing is that you will have to deal with your weight, and this weight is acceptable especially for beginners. If the exercises turn out to be difficult, the body will automatically turn on the protection mode and recovery should be faster. To ensure increased intensity of training, this technique provides for the study of half the body in one day. As practice shows, such a system brings more significant results in terms of mass gain than training for each individual muscle.
To understand how to build muscle according to this technique, it is worth trying it in practice. Such a split can be done in just three days in a weekly cycle. On the first day, the upper body is worked out, the second day, respectively, the emphasis is on the legs, the third is devoted exclusively to rest and recovery. Then everything repeats. If you specifically switch to muscle groups, then on the first day we swing the deltoid muscles, or trapezius, then the pectoralis major muscles, spinal muscles and arm muscles, biceps and triceps.
The purpose of such a training program is to create a shock effect for the body and thereby make it include all reserves for recovery. Now it’s worth analyzing each exercise in order to answer in detail the question of how to build muscle. On the first day, you need to perform push-ups to warm up the muscles, the duration of each approach is at least 5 seconds. Push-ups should be done from the floor in 2 sets of about 6-10 times. Then we do vertical push-ups, which are performed while standing on the hands upside down, 3 sets of 6 times. This strengthens the trapezius muscles. After doing push-ups between supports, 3 sets, performing 10-12 repetitions. This allows you to maximize your chest muscles. At the lower point, it is worth lingering for 2 seconds with each repetition. After a set of push-ups, it is worth making the transition to pull-ups on the crossbar, taking a wide grip. It is necessary to touch the crossbar with the breast, here you need 3 approaches, for each 8-10 repetitions. This exercise will develop the broadest muscles of the back. After this pull-up, the back push-up is done on the triceps, for which you need to lean your hands on the bench, the face should look forward, the bench will be behind you, the hands should be bent at the elbows as far as the shoulder joint allows, 3 sets of 6-8 repetitions. Having finished such push-ups, you need to go to the horizontal bar and catch up with a reverse grip, 3 trips of 8-10 repetitions.
How to build muscle mass of the legs, prompt a set of exercises on the second day. It starts with a run to warm up for 15 minutes, then squats are performed with a weight that is comfortable for you in 6-8 sets of 10-12 times each. Then we refine the femoral muscles by bending the legs in the knees, lying on the stomach, 3 sets of 8-10 repetitions. This cycle ends with a study of the calf muscles, for which you need to smoothly climb toes and lower back, and so 3 approaches, in all 10-12 repetitions.
How to quickly build muscle
Very often a similar question arises. To solve this problem, many methods are also proposed, but do not be so naive, because the muscles do not grow like mushrooms after rain. A set of muscle mass is a planned process, and in order for it to be realized according to plan, you need to adhere to the schedule of classes, rest, a certain diet. To accelerate the set of muscle volume, more attention should be paid to training large muscles. This means that squats in 4 sets, with 8-10 repetitions each, bench press in 3 sets, up to 6-8 repetitions each, deadlift up to 4 sets, each 8 repetitions, must necessarily fit into the schedule of your classes . This will allow the development of the hips, chest and back muscles. Large muscles grow faster and thereby tighten muscle groups, such as biceps and triceps of the arms.
How to increase muscle mass
In order to learn how to build muscle properly, you need to be guided by the following rules: conduct workouts with the maximum weight for yourself, choose those exercises and supersets that include extensive muscle groups, train with increased load, switch to special foods that promote muscle growth mass, rest enough for a full amount of time.