Before direct training aimed at increasing muscle mass, you need to mentally tune.Should be aware that, since "work volumes", you agree with the change of their way of life, eradicate bad habits, daily rearrangement of the daily routine and so on.Naturally, you have to sacrifice any own interests in using "massonabornogo" period.If you are ready to decide on this step, then half the battle is already done.
system
training program for the recruitment of muscle mass should be based on a number of principles to facilitate rapid and quality of its growth.
- first principle: the number of training days should be no more than three.Otherwise, the muscles will not have time to recover and grow.In this regard, it is important to determine which day will be pumped certain muscle groups.
- second principle: small amount of exercise in each training day.It is recommended to do the exercises 2 muscle groups such as legs and biceps.Their number per group should not exceed four.Thus, the sum should have no more than 8 per day for exercise set muscle.The training program should be well balanced in this respect.
- third principle: the number of repetitions in each set should not be less than eight or more than ten or twelve.This is a very important point, without which there can not be a program for the recruitment of muscle mass.This allows the number of repetitions to work as efficiently as muscle, in turn, mikrotravmiruya them and start the process of growth.
- Fourth acceptable weight.The program set for muscle mass based on the average with weights of not more than 70-80% of your maximum.It is important to keep with you the desire to work with large weights - this approach is not exactly give any result.Just remember that the main goal - the growth of muscles and the results you can always manage to increase.
- Fifth complete rest.In order to achieve the growth of muscle size, you need rich and fully relax in mezhtrenirovochnye days.No stress, problems and psychological disorders.All this adversely affects the condition of the body and, consequently, affects the muscle growth.
Power
program for the recruitment of muscle mass is closely connected with the process of food.It is important to know that for the desired result must be fed at least six times per day.Meals should not be oversaturated, better to eat in small quantities, but with a few interruptions, since you greatly speed up muscle gain.Nutrition program should be built on the basis of its own weight.Per kilogram should be taken 1.8-2 grams of protein per day.In this regard, a great help is sports nutrition.Protein and Creatine can help you gain the right amount of calories.It is also recommended to make amino acids, so the body has time to recover.Remember to drink water throughout the day.The training program for the recruitment of muscle mass is to absorb all of the above items, collect them, like a mosaic, thus building a system, with which will be a process of growth.
