How to train?
First of all, it is important to remember that the main rule of training for muscle growth is not the choice of the exercise program, but the regularity of these exercises and the full feeling of involving the muscles in the work. It is impossible to gain muscle mass, follow the schedule "1 training per week".
In fact, for muscle growth, only three things are needed - regular strength training with increasing load, sufficient nutrition and optimal conditions for recovery. At the same time, the contribution of the exercises themselves to the final result is no more than 30-40%, whereas food yields 60-70%.
Exercises for Muscle Growth
With proper exercise of strength exercises, the muscles are stressed and adapted to it by the growth achieved by increasing the nutrient fluid( sarcoplasm) surrounding the muscle fibers. The very same number of muscle fibers remains virtually unchanged.
In simple terms, the muscles are like a sponge - shrinking when doing exercises, they are first "squeezed out", then "filled".The pace of the exercise, the number of approaches and the working weight affect the number of fibers involved, but the amplitude and correct technique are much more important.
How many exercise approaches do?
The logic of the recommendation "5-7 repetitions of exercise - on force", "8-9 repetitions - on mass", "10-15 repetitions - on relief" is based on involving one of two types of muscle fibers. However, this is more relevant in professional bodybuilding, but not in amateur fitness.
It is important for a beginner to remember that his main task should be exactly the feeling of involving the muscles in the work, and not just unconscious weight lifting( even large) a given number of times. More about this FitSeven told in the material on how to learn to pull yourself.
Muscle training program
Multi-joint basic exercises with a barbell( bench press bar, standing bar press, squats with rod, belt pull, deadlift) are most effective for muscle growth. However, it is important to remember that the risk of injury during these exercises is higher than in training on simulators.
To observe the right technique and maximize muscle growth, it is necessary to clearly understand and feel which muscle you are training in a particular exercise. If at squats you have a pain in the lower back and knees, you can definitely say that you are doing this exercise incorrectly.
Choosing the Right Exercises
Working out the muscles for a complex program for a gym that involves all the major muscle groups( hands, back, chest and legs) in one workout is the best way to understand how key muscle groups work and what exercises are needed foreach of them.
Another secret of training for beginners is the alternation of exercises with a barbell with similar exercises performed on the simulators. Try to figure out yourself which simulator is needed for each exercise, feel the muscles involved, then increase the weight.
Nutrition for muscle growth
Muscle mass grows only when the total caloric intake exceeds the norm by 15-20%, and the diet contains enough proteins, fats and carbohydrates. Carbohydrates are the most important, since they are necessary for glycogen synthesis, on which the muscles work.
Manufacturers of sports nutrition recommended enhanced protein nutrition( up to 3-5 grams of protein per kg of body weight), but scientific research refutes this claim. For a set of muscle mass, an athlete weighing 75 kg is enough 2300 kilocalories and 80-100 grams of protein per day.
The importance of reconstructing
You need to learn how to listen to the sensations in the body after training. If on 2-3 days after doing strength exercises you begin to feel the characteristic drawing pain in the muscles, this is a direct indication that you have trained correctly and the muscle mass is increasing.
However, if the next day you have a pain in your back, knees or neck - then you have violated the technique of one of the exercises, overloading the spine where you should not overload. It is important to find a problem in technology and eliminate it as early as possible so that this problem does not become a habit.
The choice of exercises for training muscles begins with learning what muscle groups exist in the body and how to feel the work of each of them. In addition, it is necessary to understand the mechanism of growth and nutrition of muscles - without this knowledge it is simply impossible to train properly.