Before you begin direct training aimed at increasing muscle mass, you need to be mentally tuned. You should be aware that, starting to "work on volumes", you agree to a change in your lifestyle, the eradication of bad habits, the restructuring of the daily routine, and so on. Naturally, you will have to sacrifice any of your hobbies in favor of the "mass-gathering" period. If you are ready to decide on this step, then half the battle has already been done.
Training system
A program for gaining muscle mass should be based on a number of principles that contribute to its rapid and qualitative growth.
- The first principle: the number of training days should be no more than three. Otherwise, the muscles will not have time to recover and grow. In this regard, it is important to determine on which day these or other muscle groups will be pumped.
- The second principle: a small amount of exercise on each training day. It is recommended to do exercises on 2 muscle groups, for example, legs and biceps. Moreover, their number per group should not exceed four. Thus, the total should be no more than 8 exercises per day for a set of muscle mass. The training program should be clearly balanced in this regard.
- The third principle: the number of repetitions in each approach should not be less than eight and more than ten to twelve. This is a very important point, without which a program for gaining muscle mass cannot exist. This number of repetitions allows you to work out the muscles as efficiently as possible, in turn, microtraumatizing them and starting the growth process.
- Fourth: acceptable weights. The program for gaining muscle mass is based on working with average weights not exceeding 70-80% of your maximum. It is important to keep the desire to work with large weights - with this approach, this will not give exactly any result. Just remember that the main goal is muscle growth, and the results can always be managed to increase.
- Fifth: a good rest. In order to achieve the growth of muscle volumes, it is necessary to have a full and full rest in the inter-workout days. No stress, problems and psychological disorders. All this negatively affects the state of the body and, as a result, affects muscle growth.
Nutrition
The program for gaining muscle mass is closely linked to the nutrition process. It is important to know that to get the desired result you need to eat at least six times a day. Meals should not be oversaturated, it is better to eat in small quantities, but with small interruptions, so you significantly accelerate the set of muscle mass. Nutrition program should be based on its own weight. For every kilogram you need to take 1.8-2 grams of protein per day. In this regard, sports nutrition is a great help. Proteins and gainers will help you gain the right amount of calories. It is also recommended to take amino acids so that the body has time to recover. Do not forget to drink water regularly throughout the day. A training program for gaining muscle mass should absorb all of the above items, collect them like a mosaic, thus building a system by which the growth process will be carried out.