When taking muscle mass, strength training program should be tailored and intensive enough for the body to get the most nutrients and calories provided by food to grow muscles.
. Excess power outlet mass promotes recovery, we must take the opportunity to train harder and / or more often, to accelerate muscle gain.
A bodybuilding program type muscle mass is most often based on a program split routine: a strength training program for the upper body and a program for the low. Each program being used 2 times per week, a total of 4 training workouts per week.
Another solution is squarely divided into 5 sessions, for a weight training session dedicated to virtually every muscle group. Just make tests to find what suits you best (sample weight training program of 5 days).
It is essential to maintain sufficient training for the legs. The legs are very large muscle masses, do not cause sufficient amounts to depriving a large growth potential.
Here below two programs simple and basic fitness, but using all the harder exercises! It is thanks to this simplicity that you can devote yourself fully during each period and thus be sure to work your muscles as hard as possible.
Bodybuilding program muscle mass for the upper body:
- Developed lying on the bar: 3 sets of 10 repetitions
- Dips: 3 * 10 - Rowing bar: 3 * 10
- Neck Draw: 3 * 10
- Developed military at the helm: 3 * 10
- Side Elevations: 3 * 10
- EZ Curl the bar: 3 * 10
- Curl departure hammer grip: 3 * 10
- Triceps bar at the front: 3 * 10 - Triceps extensions to the pulley: 3 * 10
Bodybuilding program muscle mass for the lower body:
- Squat: 1 * 20
- Deadlift: 2 * 10
- Leg extensions: 3 * 12
- Leg curls: 3 * 12
- Abdominal crunches with straight legs: 4 * 20
For your workout making weight is the most effective, you must devote 100%.
This means reducing all other sports, but also reduce the outflow, go to bed early ... to allow the body to recover well, enjoy the ground with the greatest possible efficiency.
Aucun commentaire:
Enregistrer un commentaire