subject: Training Program For The Recruitment Of Muscle Mass [print this page] 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.
