Bodybuilding is primarily perceived as reducing the level of fat tissue and building muscle mass. Exercises aimed at increasing mass are quite different from strength training. It is very important to correctly plan the training scheme: the number of workouts, the set of exercises, the number of approaches and sets. It is difficult to achieve the desired effect if a program has not been developed. An excellent scheme that fully copes with the tasks described above is a three-day weight split. Let's look at what it is, what exercises are included in the program and how to do it to ensure muscle tissue growth.
Afterword
Well, another note has come to an end. Today we dealt with “meat-gassing” exercises that are designed to increase your muscle size. As promised, after reading you should at least slightly increase in size. Come on, check it out!
To radically improve your mass-muscular performance, work only with these basic exercises, and the result will come, just give it time.
That's all, I was glad to see and hear everyone, see you again!
PS. As always, don't forget about comments. We write down questions, useful thoughts, wishes and additions, let’s start!
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points to your karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Food for thought
What about the schedule?
Before we move on to studying standard split-system training schemes (and there are many of them), I recommend deciding how many times a week and on what days you will visit the gym. This will be the deciding factor when choosing a program, especially if, like me, you work 12 hours a day, have a lot of obligations and a tiny window of free time.
Agree, in such a situation it is difficult to train more than two or three times a week. However, if you are young and have a lot of free time and a small cart, train at least every day. That is why I recommend choosing a split system, first of all, based on your life circumstances.
Is there time left for recovery?
Don't forget about rest and recovery, be sure to include these points in your training program. Remember, we grow not during training, but in the pauses between them, so never neglect the recovery period or shorten its duration.
Read the previous paragraph 5 times. You can even read it 10 times, it won’t hurt. I've been in bodybuilding for 25 years, and I constantly meet people who have never realized the importance of the recovery phase.
Are you sure you have recovered?
The schedule of training sessions depends on how the body’s internal resources are replenished, because different muscle groups recover in different ways. By visiting the gym two or three days in a row, you may be giving certain muscle groups a well-deserved rest, however, the body is still subject to an unbearable tax, which makes a huge hole in the budget for recovery processes.
How do you know if you have fully recovered from your previous workout? I offer two options:
- If the muscles still hurt, and it’s time to load this target group again, it means you haven’t had time to recover.
- If in the morning of the training day you feel overwhelmed and tired, and the day before you did not make any fundamental changes to the training process, it means that the stage of overtraining has arrived, and your body chronically does not have enough time to rest.
What factors influence recovery processes?
Recovery is a complex process that depends on the individual characteristics of the body and other factors, namely:
- Age
- Heredity
- Use of sports pharmacology
- Features of the diet
- Professional activity
- Training intensity
- Total number of approaches
Each of these factors affects the rate of recovery, so you should learn to adjust the training program to your rhythm of life and the characteristics of your body.
Frankly, if weightlifters paid more attention to these simple things, namely training until they worked up a sweat, but with a reasonable number of sets, and were more careful about their nutrition, their level of progress would skyrocket!
Important tips for beginner athletes
You already know the basics of men's strength training to gain muscle mass. Now it is worth highlighting several important recommendations regarding exercise and a healthy lifestyle. Using these rules for quickly gaining muscle mass for men in practice, you can not only achieve the desired results in bodybuilding, but also avoid many troubles.
Always pay attention to your technique. This applies to both basic and isolating exercises. Improper execution of certain power movements, firstly, will significantly slow down the growth of muscle mass, and secondly, can cause a serious injury, the treatment of which will take years. That is why it is very important to perform the “basic” with an assistant, who, if something happens, will be able to insure you. In addition, if possible, ask a coach or a more experienced athlete to check your technique for performing multi-joint or isolated exercises. Be sure to breathe correctly. Many beginners do not pay attention to such an important aspect as breathing. If you breathe incorrectly while performing strength exercises, your blood pressure will increase sharply, which, in turn, will lead to a deterioration in efficiency. Remember: in the positive phase you need to exhale, in the negative phase you need to inhale. Rest. Most beginner athletes mistakenly believe that the more often they train, the faster their muscles will grow. Day after day, they perform various types of strength training, without allowing their muscles to recover properly. Often such an intense system leads to rapid overtraining and a complete lack of any positive results. The fact is that your muscles do not grow during the training session, but after it, when you rest. That’s why it’s extremely important to get a good night’s sleep and take a day to recover after each hard workout. Monitor your health. As mentioned earlier, the most traumatic exercises are the basic ones, namely the bench press, deadlift and squats with a barbell.
Therefore, they should be done with extreme caution. If you begin to experience pain or discomfort while performing an exercise, it is quite possible that you should give it up
In such a situation, it is better to replace it with a less effective but safer one. Never forget that sport should be aimed at improving a person’s physical condition, and not to harm him. Be sure to warm up. Another critical mistake many new athletes make is not warming up before a training session. They justify this decision by the fact that warming up can take away a lot of energy from them, which could be spent on the workout itself. In fact, such an error in judgment can greatly harm the athlete in the future. Warm-up is necessary for absolutely every athlete, regardless of his training experience. It prepares muscles and joints for subsequent loads, which, in turn, significantly reduces the likelihood of serious injury.
An example of a comprehensive warm-up before a training session can be seen in the video below.
This article is devoted to the basic rules of strength training for gaining muscle mass for men. It will be useful for beginners who want to gain muscle mass. You will be able to apply the acquired knowledge in practice and avoid mistakes and injuries.
Sample bodybuilder menu for every day
The following diet is approximate and is suitable for all bodybuilders and other athletes who need increased consumption of protein and carbohydrate foods (powerlifting, arm wrestling, biathlon and other strength sports).
Proper nutrition for a bodybuilder
- First: a bowl of oatmeal with egg white and pieces of fruit or yogurt
- Second: protein shake
- Third: chicken breast, vegetables and jacket potatoes
- Fourth: protein shake
- Fifth: fruit salad
- Sixth: grilled steak, potatoes and sweet dessert
- Seventh: protein shake
- Eighth: boiled eggs
- Ninth: protein shake
To our great joy, strength training in our time is available to every person, do it regularly and persistently, believe in your strength. You don't have to take steroids and strive for muscles like Ronnie Coleman or other monster bodybuilders.
You can progress quite successfully in the gym and in natural bodybuilding, that is, without the use of hormonal drugs, but with the use of competent training and sports nutrition.
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Advantages of the basic program for mass
First, following a core exercise program creates an athletic posture. Secondly, testosterone increases. Thirdly, muscle growth processes are launched
It is important to bring the body to the limit of physical capabilities so that it wants to expand this limit - the last repetition of the exercise should be given with great difficulty, leaving no strength. In hypertrophy, this technique is called “training to failure.”
In addition, performing multi-joint compound exercises with heavy weights and low repetitions recruits fast-twitch muscle fibers. Such training activates the functioning of the nervous system and increases the production of hormones (primarily testosterone and growth hormone), which are important for the rapid pumping of muscles. Read more in the material “What makes muscles grow?”
Gaining weight during training
For most beginners (especially ectomorphs who are prone to thinness), muscle energy depots are very limited, and after washing out glycogen reserves with excessive training, there is literally no energy left in the body for the synthesis of new muscle tissue. The basic program does not require large energy depots, it requires full dedication in a short and high-intensity workout.
Split “agonists/antagonists”
In one workout, you work muscle groups that perform opposing movements, such as dumbbell bench press and dumbbell chest row.
Pros: These supersets lead to balanced development of strength in presses and rows. Alternating approaches for agonists and antagonists helps to increase working weights; increased blood flow to working parts of the body causes additional hypertrophy. The workouts are shorter and can be done more often – up to 6 times a week.
Cons: Not suitable for athletes who need to concentrate on specific movements. For beginners and older people, such loads are too great and require more recovery time.
Split example
Monday: Chest/Back Tuesday: Legs/Shoulders Wednesday: Rest Thursday: Chest/Back Friday: Biceps/Triceps Saturday and Sunday: Active recovery or complete rest
Features of the training program for ectomorphs
Bodybuilding for ectomorphs is based on the following basic principles:
- you need to exercise in the gym for at least 40 minutes, but no more than an hour;
- training no more than three times a week;
- the intensity of the exercises is not the limit of what is possible;
- a large working weight is used;
- basic exercises are used;
- long rest between exercises;
- high-calorie food.
This training for ectomorphs for mass is designed for 2-2.5 months. And in addition to muscle mass, it adds strength. This allows you to prepare the ectomorph’s body for the next mass-gaining training cycle, in which training is supplemented with isolating exercises.
As was said, the entire program mainly consists of basic exercises, since only they can provide the ectomorph with the necessary degree of muscle stress during training. This will allow you to gain muscle mass in the shortest possible period of time (which will be noticeable
