The optimal program for levying muscle mass

Before you start direct training, aimed at increasing muscle mass, you need to be morally tuned. You should be aware that starting "to work on volumes," you agree with changing your lifestyle, eradicating bad habits, restructuring the daily routine of the day, and so on. Naturally, you will have to sacrifice some of your hobbies in favor of the "mass-gathering" period. If you are ready to decide on this step, then half the battle is already done.

System of training

The program for the recruitment of muscle mass should be based on a number of principles that contribute to its rapid and high-quality growth.

• The first principle: the number of training days should not be more than three. Otherwise, the muscles will not have time to recover and grow. In this regard, it is important to determine what day will be pumped by those or other muscle groups.
• The second principle: a small number of exercises in each training day. It is recommended to do exercises for 2 groups of muscles, for example, legs and biceps. And their number per group should not exceed four. Thus, the sum 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 or twelve. This is a very important point, without which there can not be a program for the collection of muscle mass. This number of repetitions allows you to work out the muscles as efficiently as possible, in turn, microtraining them and launching the growth process.
• Fourth: acceptable weights. The program for levying muscle mass is based on working with average weights not exceeding 70-80% of your maximum. It is important to keep with you the desire to work with large scales - this approach will not give any result exactly. Just remember that the main goal is muscle growth, and the results can always be increased.
• Fifth: full rest. In order to achieve the growth of muscle volume, it is necessary to have a full and full rest in the training days. No stress, problems and psychological disorders. All this negatively affects the state of the body and, as a consequence, affects the growth of muscles.

Food

The program for the collection of muscle mass is in close relationship with the process of nutrition. 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 amounts, but with small interruptions, so you will significantly accelerate the collection of muscle mass. The nutrition program should be built on its own weight. For each kilogram, you need to take 1.8-2 grams of protein per day. In this regard, an excellent support is sports nutrition. Proteins and healers will help you gain the right amount of calories. It is also recommended to take amino acids so that the body can restore itself. Do not forget to drink water regularly during the day. The training program for the collection of muscle mass should absorb all of the above points, collect them, like a mosaic, thus building a system by which the growth process will be carried out.