Nutrition and basic exercises for a set of masses

first task of the majority of young people who come to the gym - it is to gain muscle mass.The rate of recruitment of muscle mass is dependent primarily on human genetics, namely the type of physique.What to do basic exercises for a set of masses?These exercises are not so much, but they effectively help to increase your weight.

Home in recruiting the masses, not only do the exercises in the hall, but eat properly and fully relax.Proper nutrition - is the key to rapid recruitment of muscle mass without excess fat.Our stomach has the ability to stretch, so the more and more you eat, the more you can eat the next time.For calorie food you can not follow, as long as the body a day getting 3-4 grams of protein and 6-7 grams of carbohydrates per 1 kg of your body weight.During the period set muscle must eat regularly from 4 to 7 times per day.At first, do not need to force your body, you need to gradually increase the portion and the amount of their consumption.

basic set of exercises for muscle mass is

: deadlift, squat and bench press.Training during the period set mass shall include all of them.

Once you have made the basic set of exercises for mass, and you still have power, you can perform basic core exercises for other muscle.These exercises attributes:

  1. Raising the bar for biceps;
  2. narrow grip bench press for the development of the triceps;
  3. Bench rod because of the head for the development of the delta.

number of sets and reps

In order to determine the operating weight, you first need to know how many repetitions will be required to perform.For a set weight is to perform 3 business approach, and before that you need to perform a warm-up with low weight.The number of repetitions that you do basic exercises for a set of weight should be between 6 and 8. If you selected a weight you can do 10 or more reps, then you need to add a few kilos.Performing exercises for the other muscles listed above, you can do 10 - 12 repetitions.You can make an approach as a constant weight and increase it with each subsequent.

Time for rest between sets should be about 3 minutes, during this period you can not sit in one place, and you need to walk.During the exercise you need to breathe evenly.In an effort to do the output.You can not hold your breath during the approach, in this case, your muscles will be getting enough oxygen, and you will quickly get tired.

At a time when you are performing basic exercises for a set of weight, you have to go to the gym at least 3 times a week.


modern sports nutrition is absolutely safe for health if consumed in the right amounts.It not only does not harm your body, but also to accelerate the set time of muscle mass and operating weight.Using sports supplements your diet, you'll recover faster between workouts.Additionally, you will be able to consume the necessary amount of proteins and other elements that are necessary to sustain the body during exercise.Use all macro- and microelements from the normal food is impossible.

Eating is necessary and a half - two hours before training and half an hour afterwards.Before training is necessary to use slow carbohydrates and proteins, carbohydrates give you energy and proteins necessary "building" material for your muscles.After training, it is desirable to eat fast carbs and proteins.Do not forget about fat, but their number should not exceed 15%.

today is quite wide range of artificial protein, creatine and amino acids, in addition to a set of weight you can purchase a gainer.

eating properly and performing basic exercises for a set of muscle mass, you will be able to type fast enough that you need weight.