What is the result of effective training?
- 50% - food and sleep
- 30% - full feedback on training
- 15% - optimum training frequency
- 5% - training program.
Nutrition and sleep - 50%
Without energy, you can not exercise, and without proteins, muscles will not have the material for growth. It is important to monitor daily intake of calories - if you eat more, you will gain fat, if you eat less - you will not be able to exercise.
Protein cocktails will be useful for those who find it difficult to get a daily protein intake with food. And the so-called night protein( casein) will deactivate the processes of muscle destruction during sleep - because at night the body no longer has to take energy from.
Total return on training - 30%
For strength training in muscle tissue, microdamages occur, healing them, the body makes the muscle more to prepare for the next load and avoid this damage. In other words, muscle growth without loads is impossible.
If you come into the hall and spend hours working with a small weight, and the next morning do not feel pleasant muscle pain - you did not exercise well. In training, you must really get tired and put on 120%.
Optimal training frequency - 15%
Training once a week, you will not achieve much - roughly speaking, the body "forgets" that the muscles have received microstress, and simply does not include growth processes. The reverse situation - too frequent training exhausts the body, and reduces immunity.
Again, here come to the aid of sports supplements - thanks to a sufficient intake of proteins, BCAA( amino acids with branched chains) and vitamins, the body is more quickly restored, and you can exercise more often.
Training program - 5%
You ask why the training program is the last in importance. In fact, just because it's not so important what exactly you do in training is more important that you give it all up.
Even the most effective program can be blocked by low loads and poor performance techniques, whereas with the right technique and heavy loads, almost any training results in compliance with the rules specified above.
But what about genetics?
The individual features are important, but everything can be changed. Yes, someone's body is recovering faster, and this person can train more often - but you can take BCAA and also recover faster, and train more.
Yes, someone's body better absorbs nutrients, and you have a fast metabolism, and every kilogram is given with difficulty - but you can increase the intake of proteins, vitamins and other substances that enhance the assimilation of food.
The program and the choice of exercises are the last in the list of things that are important for those who want to gain muscle. Proper nutrition, recovery( and supplements that help in this), as well as the impact on training - that's the basis of the basics.