How to build muscle mass? This question bothers many athletes.

Many beginning athletes want to quickly build up a certain amount of muscle mass. Quite frankly, this is one of the two main goals of athleticism. The second goal is to give a relief to this mass. To date, there are many techniques that describe in detail how to build muscle mass.

How to build muscle mass, total

For example, it is necessary to disassemble one of them. It may seem strange, but people with lower rates have a certain advantage over all the others. The thing is that you have to deal with your weight, and this weight is acceptable especially for the beginners' exercises. If the exercises prove to be heavy, then the body will automatically turn on the protection mode and the recovery should occur faster. To ensure an increased intensity of training in this technique, half the body is worked out in one day. As practice shows, such a system brings more significant results in terms of mass gain, rather than training each individual muscle.

To understand how to build muscle mass according to this technique, it is worth trying it in practice. This split can be done in just three days in a weekly cycle. On the first day, the upper part of the body is worked out, the second day, accordingly, the emphasis is on the legs, the third is devoted solely to rest and recovery. Then everything repeats itself. If you specifically go to muscle groups, then on the first day we swing deltoid muscles, or trapezium, then large pectoral muscles, dorsal 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 force it to include all reserves for recovery. Now it is worthwhile to disassemble each exercise in order to answer in detail the question of how to build muscle mass. On the first day you need to perform push-ups to warm up the muscles, the duration of each approach is not less than 5 seconds. Push-ups should be done from the floor in 2 approaches about 6-10 times. Then do vertical push-ups, which are performed, standing on the hands upside down, 3 sets of 6 times. This strengthens the trapezius muscles. After the push-up is performed between the supports, 3 approaches, performing 10-12 repetitions. This allows you to maximize the muscles of the chest. At the lowest point, it is worthwhile to stay for 2 seconds with each repetition. After a set of push-ups, it's worth making the transition to pull-ups on the crossbar, taking a wide grip. It is necessary to touch the crossbar with the chest, here you need 3 approaches, for every 8-10 repetitions. This exercise will develop the latissimus muscles of the back. After such pulling, the back pull-up on the triceps is done, for which you need to lean your hands on the bench, the face should look forward, the shop will be behind you, the arms should bend 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 bar and pull back with a back grip, 3 campaigns for 8-10 repetitions.

How to build muscle mass of legs, will prompt a set of exercises on the second day. It begins with a run for warming up for 15 minutes, then squats are done with a comfortable weight for you in 6-8 sets of 10-12 times each. Then we modify the femoral muscles by bending the legs in the knees, lying on the stomach, 3 sets of 8-10 repetitions. This cycle ends with the elaboration of gastrocnemius muscles, for which you need to smoothly climb to the toes and go back, and so 3 approaches, in all 10-12 repetitions.

How to quickly build muscle mass

Very often there is a similar question. To solve this problem, many methods are also suggested, but one should not be so naive, because muscles do not grow like mushrooms after rain. A set of muscle mass is a planned process, and that it is implemented according to plan, you need to adhere to the schedule of classes, rest, a certain diet. To accelerate the volume of musculature, you need to pay more attention to training large muscles. This means that squats in 4 sets, with 8-10 repetitions in each, a bench press in 3 sets, up to 6-8 repetitions for each, deadlift up to 4 calls, every 8 repetitions, must necessarily fit into the schedule of your studies . This will develop the hips, chest and back muscles. Big muscles grow faster and thus pull up for themselves such groups of muscles, as, for example, biceps and triceps hands.

How to properly build up the volume of muscle mass

To learn how to properly build muscle mass, you need to be guided by the following rules: to conduct training with maximum weight for yourself, to choose those exercises and supersets that involve working in a large group of muscles, exercise with increased load, switch to special foods that promote muscle growth Mass, rest sufficient for a full recovery of the amount of time.