Training Program For The Recruitment Of Muscle Mass

First, some personal advice on training

First, some personal advice on training

Chest

At the beginning of the training I usually do bench press on a flat bench (5 sets). I always help my partner for training, unnecessarily repeat the past are complicated. Rod can be replaced by dumbbells, if in the hall there are the right weight. After I do the wiring (5 sets). If you perform everything correctly and in good faith, then the next day I feel a terrible pain all over his chest.

Spin

Arriving at the training I am well warmed up. Spin - a muscle that requires heavy weights. For a start I do deadlift. This is a fairly difficult exercise, and it requires precise technique. The first approach is Warm (15 repetitions). Then I gradually increase the load until we reach the 2.3 iteration of approach. Then I was doing pull rod in the slope (5 sets). If this exercise does not work, I do pull the dumbbell in the slope.

Biceps

I love to rock this group of muscles. In the beginning I was doing upgrades on the standing barbell curls (EZ-bar). Two warm-up approach, and then goes to Hell work. I ask his partner that he has helped me on the last repetition. I am enough of these two approaches. Then I take the dumbbells sit on an inclined bench and biceps were finished. At first, I lift weights at the same time, and then by turns.

Triceps

Triceps I do French bench press (4-5 approaches) with the help of a partner. Then do traction due to a head with a dumbbell.

This program is very effective for a set of mass

Training program designed for the ordinary amateur.

If you implement it correctly, then the result will not wait long.

Under this program, training needs to be addressed through the day, but if the muscles still hurt and you are not emotionally ready for training, then we have to rest longer.

The first training day

Bench conventional grip

Bench sitting

Lifting the biceps

Bench Press narrow grip

The second training day

deadlift with straight legs

Pull down on the block

The third (optional) training day

Bench conventional grip with a small load

Bench sitting

Lifting the biceps

Bench Press narrow grip

The fourth training day

Squats

Caviar

In this training day, you can add More work on the forearm.

Go in and a set of muscle mass will be for you neizbezhenostyu.

And do not forget that 80% of success in bodybuilding - a correct and adequate food.

by: Samson144

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