The training program for the recruitment of muscle mass
What is the specificity of this training complex? Features in muscle mass training program this complex are several. Here are the main ones:
- Stretching of the muscular membrane.
- Increasing load.
- Basic basic exercises.
- The final repetition is carried out to failure.
- The period of the training complex lasts for two weeks.
Exercises in bodybuilding in which the load is directed to a certain number of joints is called basic. In the period of mass recruitment, it is used as the most natural load for the bones and muscles of our body. Also the advantage of these exercises is the use of several muscles, in contrast to exercises aimed at a certain type of muscle. Accordingly, in such exercises you will experience more stress and become stronger.
It can be concluded that when more muscle is included in the work, this has an excellent effect on the development and growth of muscle tissue. There is also a link between contractions of muscle tissue and the amount of exercise that you can eventually raise. This in turn directly affects the central nervous system and the relationship between the brain and muscles. The degree of load on the muscles when performing basic exercises is very high, this leads to an increase in muscle tissue.
In this training complex there is such a muscle mass training program thing as failure. When the athlete is unable to perform the final repetition while maintaining the correct execution. When the energy is exhausted, a failure occurs when the athlete no longer has the strength to perform the exercise. Direct execution of exercises to failure leads to the resolution of muscle fibers, which will subsequently increase. After the beginning of the next approach in 10-25 seconds, a failure should occur.
Progression in loads is the fundamental rule of any sport in which muscles are used. Only progression is capable of loading muscles causing their progress to increase in size and strength. If the load does not increase, then your muscles also do not need to be enlarged.
For the best performance of the load, we advise you to keep records, a kind of diary. In which making notes with each subsequent workout, increase the load.
Microperiodization is a change of heavy (for muscle hypertrophy) exercises and lungs (with the possibility of taking breaks).
The athlete’s muscles need about 7-10 days for reconstruction after trauma or serious training complexes. Then another week is needed for supercompensation. However, for small muscle fibers this effect will not be manifested because of their high recovery rate.
Directly microperiodization is perfectly realized when alternating a week of heavy, and then light training. This will help fill your muscles and maintain the maximum level of energy.
Stretching of the muscle: bodybuilding
The main purpose of stretching the muscle shells is to increase them. Muscle shells prevent the increase of muscle tissue. The less dense the shell, the simpler the process of muscle growth. If your muscular system is systematically subjected to stretching, it retains a new appearance for a muscle mass training program longer period of time.
Stretching of the muscle shell can be done in two ways:
- Pumping at the finish of the workout to stretch the shell with the help of blood pouring muscle.
- Mechanical stretching of muscle fibers.
Both methods will be used in the training complex offered by us.
The microcycle of the training complex consists in changing heavy and easy trainings once a week. It looks like this: one week you are training with the use of a heavy workout, after seven days a change is made for easy training and so on.
The composition of heavy training:
- Exercises for small groups of muscles 2? 3 with 4 working approaches.
- Exercises for large muscle groups 3-4 with 4-5 working approaches.
The load gradually develops with the performance of each individual exercise. Also, with this type of training, there is a failure on the 2? 3 approach. Stretching of the muscle fibers on the 1? 2 approach when performing a certain type of exercise on a small or large group of muscles.
The plan of heavy training on the days of the week:
- Tuesday is the chest;
- Wednesday is a break;
- Thursday – feet;
- Friday – shoulders;
- Saturday is hands;
- Sunday is a break.
Remarks:
- For the optimal progression, the first 2-3 exercises are the main ones. Careful to do the French press.
- To maximize the pumping and increase the benefits of interruptions replace each other exercises for triceps and biceps. Begin training with the exercises for the biceps.
- At the end of working approaches, stretching muscle mass training program is performed.
- The super-approach, aimed at stretching the muscle shell for both the triceps and the biceps, completes the training.
Using the super-approach increases the blood pumping, which in turn provides greater stretching of the muscle fibers.
The week of hard training is over. This week, you are quite injured and caused the destruction of muscle tissue, which then subsequently recovered with an increase in volume. Do not forget to keep a workout diary in which you display a gradual increase in load. The whole point of this week is to raise the working weight to the highest possible level.
In the case of doing exercises properly, your muscle fibers will be damaged and healing of these damages will last about a week.
The next week will be aimed at increasing the growth of your muscles. The whole point of conducting light training next week is to provide conditions for the growth and repair of damaged muscle fibers, as well as training for other necessary functions of muscle tissue. In fact, this is muscle mass training program achieved by reducing the load of a heavy workout exactly twice.
Light weight training in bodybuilding
Composition of lightweight training:
- Exercises for small groups of muscles 1? 2 with 4-6 working approaches.
- Exercises for large muscle groups 2 with 4-8 working approaches.
The load is completely absent, since we use only half of our working weight during training. Execution of each set ends much earlier than the time of failure. Stretching of the muscular membranes is present when one or two approaches are performed individually in groups of muscles, and tension is also added in intervals.
Plan of lightweight training on the days of the week:
- Monday – back, shoulders;
- Tuesday – hands, chest;
- Wednesday is a break;
- Thursday – feet;
- Friday – shoulders, back;
- Saturday – hands, breasts;
- Sunday is a break.
Remarks:
- Stretching is performed during a break between sets in a lightened form.
- The main task is to work perfectly on the preparation and reduction of muscle tissue for this purpose an increased number of sets is performed with a decrease in the number and time of breaks. Your breathing with all this must be free to exert the necessary willpower rather than physical strength.
- The main change in muscle pumping with the help of blood is a reduction in the time between sets to avoid the movement of blood into the muscle tissue.
Conclusion
Remember that there are no good or evil schemes. Everything matters at a certain point in time and the appropriate place. However, there are programs that do not really meet the requirements of many because of high demands for muscle mass training program recovery capabilities and there are complexes that will suit a lot of people. This program, described above is one such. With the use of micro-loads on a bicycle, which are well suited even for a person with low recovery capabilities like most.
Each training program has its own weak and strong sides. This program also has them. For example, this set of exercises does not involve the training of slowly contracting muscle fibers. And this does not provide the maximum increase in muscle strength. Such training is considered in other training complexes of the above-mentioned book.
This training program has enough strengths. Due to the alternation of loads (the change of heavy complexes by the lungs), you allow your body to grow without forcing it to overwork. It is also worth noting that your musculature increases not only because of muscle tissue, but also due to the development of systems of cellular energy and transport. This always gives a better result. In addition, we apply the principle of stretching the muscle shells.
Conclusion: this training program is not entirely suitable for beginners. The most suitable it will be for athletes who have spent a year or two in the gym and stopped in the results. The most suitable is such training in the off-season. During the “light week” you will be visited by a rush of energy. After training, you will have more energy muscle mass training program and you will feel brisk and fresh, without the feeling of exhaustion. After all, it is so important for every person as well as in the gym, everyone has a personal life.
