Many young athletes want to quickly build up a certain amount of muscle mass.Frankly, this is one of the two main goals of class athleticism.The second purpose is to give relief to this weight.Today there are many techniques that describe in detail how to build muscle.
How to build muscle mass, total
For example, it helps to understand one of them.It may seem strange, but people with lower scores have an advantage over everyone else.The thing that will have to engage with their weight, and this weight is acceptable especially to exercise novices.If the exercise will be heavy, the body will automatically enable protection mode and recovery should be faster.To ensure the high intensity training in the study of this method is provided half of the body in one day.Experience shows that such a system brings greater results in terms of a set of mass than training each muscle.
To understand how to build muscle mass according to this method, is to try it in practice.Such a split can be done in just three days in the weekly cycle.On the first day it worked out the upper body, the second day, respectively, the emphasis is on foot, and the third is devoted exclusively to rest and recover.Then everything is repeated.Specifically move to muscle groups, the first day of the deltoids swing or trapeze, then large pectoral muscles, back muscles and arm muscles, biceps and triceps.
The purpose of this training program is to create the effect of a shock to the body and thus force it to include all the provisions for recovery.Now it is necessary to disassemble each exercise in detail to answer the question of how to build muscle.On the first day it is necessary to perform push-ups to warm up the muscles, the duration of each approach not less than 5 seconds.Pushups worth doing from the floor in the two approaches about 6-10 times.Then do the vertical push-ups that are performed while standing on his hands upside down, 3 sets of 6 times.This strengthens the trapezius muscles.After performing push-ups between the supports 3 sets, performing 10-12 repetitions.This allows the maximum work out the chest muscles.At the lowest point it is worth to stay for 2 seconds for each repetition.Once the complex is to do push-ups move to pull on the bar holding a wide grip.It is necessary to touch the crossbar chest, one needs 3 sets, 8-10 reps each.This exercise will help to develop the latissimus dorsi.After this is done tightening rear triceps push-ups, which you need to lean his hands on the bench, the person must look forward, will be behind the bench you have to hand bend at the elbows so far as the shoulder joint, 3 sets of 6-8 repetitions.After finishing these push-ups, you need to go to the bar and catch up reverse grip, 3 hike of 8-10 repetitions.
How to build muscle legs, tell an exercise on the second day.It starts with the running to warm up for 15 minutes, then performed squats with a weight you are comfortable for 6-8 sets of 10-12 times each.Then, finalizing the thigh muscles by bending the knees, lying on his stomach, 3 sets of 8-10 repetitions.Ends the cycle study of the calf muscle, which you need to climb slowly on tiptoe and fall back, and so 3 sets, 10-12 reps at all.
How quickly build muscle
Very often, this question arises.To solve this problem also offers many methods, but do not be so naive, because the muscles do not grow like mushrooms after rain.A set of muscle mass - a systematic process, and that it was implemented according to plan, it is necessary to adhere to the schedule activities, recreation, a specific diet.To speed-dial the volume of muscles need to pay more attention to training large muscles.This means that squats in 4 approach, with 8-10 repetitions in each mode in a prone position in a call 3, 6-8 repetitions on each deadlift up to 4 visits every 8 reps must necessarily fit into the schedule of your classes.This will develop the hip, chest and back muscles.Large muscles grow faster and thereby tighten for such a group of muscles, such as the biceps and triceps hands.
How to increase the volume of muscle mass
To learn how to build muscle, you need to be guided by the following rules: conduct training with the maximum for themselves weight, choose those exercises and supersets, which include the work of large groups of muscles,train with increasing load, switch to a special food that promotes the growth of muscle mass, enough rest to fully recover the amount of time.
