If you ask different trainers about what is included in the list of the five best programs for gaining muscle mass, the opinions will probably differ greatly. What some consider the most effective and reliable, others regard it as a waste of time. To understand which program will be best for a particular person, you need to try several different ones. We must not forget about proper nutrition and drinking regimen. In addition, it is reasonable to include special additives in the diet that increase the effectiveness of measures to increase muscle volume.
general information
According to many, issues related to training programs for gaining lean muscle mass are very relevant for modern athletes, especially those involved in bodybuilding. Equally, this topic is of concern to both novice athletes and experienced athletes. In order for classes designed to increase muscle volume to give good results, it is important to warm up well before training. The warm-up should include activities that warm up all the muscles, which will soon be given a heavy load.
The athlete's task is to warm up qualitatively. It is necessary to warm the joint zones, ligaments. A treadmill is well suited. Experienced craftsmen are advised to run at an average pace. A ten-minute charge of this format already gives a sufficient load so that the body as a whole is ready to continue in a heavier version. The next step is stretching. It is necessary to develop body parts that are most complex for a particular person. For some, these are elbows, shoulders. It is important to knead these areas carefully, without rushing, carefully so as not to damage.
About the warm-up rules
When planning another set of heavy loads, you need to stretch one or two times. It is advisable to resort to light weights - no more than half the main. Warm up gives you the opportunity to feel the upcoming exercise. Warming up before the basic exercises of the program for gaining muscle mass should not take too much time. For intensive studies - a maximum of an hour, but no more. According to experienced trainers, in any lesson the main parameter is not duration at all, but intensity.
The final step should be a hitch. It is designed to stretch and make more flexible muscle tissue, joint zones. It is believed that one of the best options is swimming.
About lesson
In order for the classical training program for gaining muscle mass to give the maximum result, when training, you need to be extremely focused on what is happening. You can not spend resources on outside classes. Recently, telephone communication, games on smartphones during training, and conversations between students are quite common. This greatly distracts and reduces the effectiveness of the program. Even the best exercises give minimal results if a person behaves so irresponsibly. If the main goal is a set of muscle mass, it is necessary to concentrate on it, excluding everything that attention could be sprayed on.
Only one who starts and finishes training with work can succeed, and the whole interval is engaged in it. The last repetition is usually given especially hard, sometimes the last two. By this moment, the muscles are already very sore, but, as the trainers assure, these two repetitions give the greatest result for the entire workout. Thanks to them, muscle mass increases. It is advisable to go to training three times a week. Between classes there should be breaks by day. Typically, the trainer identifies muscle groups and advises on what to focus on during training. One lesson should have as its goal the development of one muscle group.
From the very beginning
The program of rapid muscle mass gain begins with the development of the press, triceps, pectoral muscles. The main idea is to pump muscle tissue of the chest, triceps. The first stage - five approaches for pumping the press. The athlete can choose any exercise that is convenient for him, allowing you to work out the press. All exercises known for the development of muscle tissue in the sternum always involve triceps, so the work is complex. It is best to work out the triceps bench press in a lying position or on a bench at an angle.
Recommended bench press in the supine position on the bench. First, a couple of preliminary practices are done, followed by the four workers. Each should include up to 12 repetitions. This exercise is an excellent opportunity to develop sternum muscles very effectively. At the same time, tissue mass and volume increase.
Another exercise that is always included in muscle mass gain programs for women and men is working with dumbbells. Practice is carried out in a supine position, being on a flat bench horizontally. First you need to do a warm-up approach, followed by four main ones. Each assumes up to 12 repetitions. Exercise allows you to increase the mass of muscle tissue, make them more embossed. An athlete who regularly performs such exercises is likely to be in excellent shape as a true athlete.
Continuing practice
Further, a training program for quick muscle gain involves working on triceps. For this, it is necessary to make a barbell bench in a healing position. The pose is a narrow grip. First you need to do this exercise in a warm-up format. Four main cycles follow. Each includes 12 repetitions. During this exercise, you need to remember that it is aimed at working out the muscle tissue of the chest from the inside, positively affects the condition, shape of the triceps.
Continue the workout by performing a bench press on a bench slightly inclined. It is recommended to do four consecutive series. Each includes up to 12 repetitions. First you need to carefully warm up the joints of the shoulder. This will minimize the risk of injury. Exercise is very effective for the muscle fibers of the sternum from above.
In almost any ready-made program for gaining muscle mass, you can see recommendations for performing push-ups. They continue the training. Do push-ups on the uneven bars. It is recommended to do four consecutive cycles. Each of them includes as many repetitions as a lot of them can withstand the athlete. This training block is aimed at developing both the triceps and the entire shoulder belt.
Subtotal
The exercises described above allow you to develop chest-supporting muscle tissue. The main effect is due to the heavy load. Primary bench press actually activates, provokes growth, and continued training helps to develop muscle shape. If the athlete correctly performed all the described practices, thereby he worked out triceps, stimulated these muscle tissues to grow. Having finished the described program, it is necessary to make a hitch. The best option is swimming for a quarter of an hour.
Work with the back
In an effective training program for gaining muscle mass, there are always blocks aimed at the development of spinal muscle tissue, biceps. According to the results of good sports practices, the muscles will become wider, more powerful, biceps will increase in size. Before you start, you need to warm up, do exercises for the press five times in a row. After that proceed to the main block of classes. The first is pulling up. Optimum position - wide grip. Five consecutive approaches are recommended. In each of them you need to repeat the climb as many times as possible. If pull-ups categorically fail, you need to use a simulator or a block simulator. At the same time, experts believe that pulling up is the best, basic, most effective way that no simulators can compare with.
Continue an effective training program for gaining muscle mass by lifting the barbell. Exercise is performed while standing. Rise - to the biceps muscle. Four consecutive cycles are recommended, each of which includes up to 12 repetitions. First you need to do a warm-up of two approaches. A more effective way to increase biceps has not yet been invented.
Back: continuing development
You can continue the training program for a set of muscle mass deadlift. First you need to do a couple of exercises to warm up, and then proceed to the main unit. Three sequential approaches are recommended. The duration of each is up to 12 repetitions. Traction is considered a basic exercise, very effective for the spinal muscles and the body as a whole. The work process is accompanied by the generation of a large volume of anabolic hormonal substances, under the influence of which muscle growth is activated. In order for the deadlift to be useful, before starting the practice, you need to warm up responsibly. Particular attention is paid to the lumbar region. If this aspect is irresponsible, there is a high probability of injury.
Next, lift the dumbbells. Four seated approaches are recommended. Each cycle includes up to 12 repetitions. Such an exercise helps to create good biceps, sculpted and beautiful. The height increases.
The next step in the training program for gaining muscle mass is alternating dumbbell traction. It is necessary to raise the weight to the level of the waist, while bending over, resting on a bench. First you need to do the exercise once as a warm-up, with a reduced load, then go to the main performance. Four cycles recommended. Each should include up to 12 approaches. Based on the results of regular performance of such an exercise, the spinal muscles will be clearly drawn. Surely it will soon be possible to notice that they have acquired a very beautiful shape.
Back warm-up: total
The listed exercises are a program for gaining muscle mass, aimed at working out the dorsal relief. Deadlifts, pull-ups allow you to start muscle growth. Continuation of the training allows you to work out all the spinal muscles without exception. As a result, growth mechanisms are activated, the volume of muscle tissue becomes larger. The effective exercises described above stimulate the growth of biceps. In order for the training as a whole to be of high quality and useful, it must be finished with a hitch, a stretch. Swimming is good.
Limbs
If you devote one day of training to the back, one to the shoulder girdle, the third should be allocated for the development of limbs. The main emphasis is on squat exercises. To be effective, the athlete holds a barbell on his shoulders. It is necessary to carefully pump the muscles of the legs. It is equally important to work out the shoulders.
The muscle building program continues with an exercise in a sitting position. Athlete lifts dumbbells above head level. Four cycles need to be done. Each includes up to 12 repetitions. First you need to stretch - do the same exercise twice with smaller dumbbells in weight. Before starting classes, it is advisable to properly stretch the joints of the shoulders. It is believed that this is the most vulnerable part of the athlete's body.
The next block of the program for gaining muscle mass involves squats. The bar should be on your shoulders. Pre-do three times warm-up repeat. The next step is four work cycles. Each includes 12 exercises. Squat is considered the most difficult and difficult exercise of all that is practiced by athletes. Some trainers say with confidence that nothing harder simply does not exist. The athlete's task is to concentrate thoroughly in order to fulfill the task with the utmost quality. Before starting work, knees and ankles need to be stretched, special attention should be paid to the lumbar region. All four approaches need to be done in such a way that you spend literally all your strength, give your best. As the coaches assure, at the same time, the person immediately feels the pumping. Some say that even one squat is enough to completely exhaust an athlete.
Barbell lift
Further, the program for gaining muscle mass involves lifting the bar in a sitting position behind the head. Four cycles need to be done. Each includes up to 12 repetitions. First you need to do three as part of the warm-up. It must be remembered that this practice is fraught with the danger of injuring the joints of the shoulder. The barbell is lifted behind the head, concentrating on the task in order to eliminate jerking. It is advisable that the trainer be nearby. If he is not there, you need to ask for help from another athlete so that he puts the bar on the rack when the athlete finishes lifting.
About the results
Exercises aimed at working out the muscle tissue of the limbs are very important. The practices described above allow you to carefully work out the muscles of the legs. This gives rise to tissue growth. No less important is working with the shoulder muscles. For the training to be effective, you need to finish it with a hitch, a stretch. It will not be superfluous to spend a quarter of an hour swimming.
Training Features
Some athletes who want to pursue a career in bodybuilding try to exclude strength training from their daily routine. Others believe that such practices are poorly combined with bodybuilding. In fact, this approach is erroneous. The more weight a person lifts during classes, the more his muscles will be, if the rules, technique, duration of classes and the sequence of loads are followed. The increase in muscle mass obliges you to train according to different programs, alternating the level of load. Strength practices should vary in intensity. The maximum weight for an athlete is the one with which he can work without fear. Positive muscle stress is a basic condition that allows tissues to grow. The best incentive for growth is high-quality stress. At the same time, the volume of each new training should be determined by how successfully the person recovered from the past.