Constantly increasing the weight of weights is the best way to increase muscle mass, but eventually, bodybuilders face an additional challenge: to further enhance the effect on muscles of progressive training.
This is because muscles adapt to increasing loads and their growth slows down. The solution for professionals is to reduce rest pauses between sets. If for beginners, the time interval between sets is at least 60 seconds, then for professionals it is reduced to 10-15 seconds.
How many reps per set?
Studies have shown that to increase muscle volume, you need to perform at least 6 and no more than 15 repetitions per set. If you do less than 6 reps, then you develop strength, and if you do more than 15, then you develop muscle endurance. The number of repetitions can be changed, if at first you are not able to do 12 repetitions in 3 approaches with one weight, then in each subsequent approach.
Number of workouts per week
You should train three times a week every other day. One day between classes is enough for the body to rest, and the strength is fully restored. In the future, depending on your success, the number of workouts will depend on your set of exercises. However, don’t rush things. I advise you to choose Monday, Wednesday and Friday for training.
Duration of training
None of the workout programs suggested in this chapter should take you more than 30-45 minutes. If your workout lasts longer, it means that you are not keeping an even pace and, imperceptibly for yourself, lengthen the rest pause between sets. It is better to learn to wrap sprained ankles so you do not face any issues while training. Perhaps the reason is different: you talk too much in the gym. Learn to focus! In the future, you will train for 1.5 hours. On the eve of the competition 2 – 3 hours.
Doing an exercise correctly means not including in the work those muscle groups for which it is not intended. Watch how beginners do the biceps curl. The last repetitions are very difficult for them, and they begin to help themselves with their whole body and legs. This is wrong. Such a weight that even the last repetition can be overcome only by biceps strength. Another criterion for the correctness of the exercise is to do it without jerks and delays.
At first, a novice bodybuilder still does not know how to feel his body and therefore often violates the measure in loads. The consequence of this can be overtrained – a state of muscle exhaustion. It is not easy to cope with this. Even with the use of special medications, it is possible to return to classes not earlier than after one and a half – Two months.
To avoid exhaustion, you should follow these recommendations: 1. Take a hot bath or hot shower from time to time. They increase blood circulation and promote muscle relaxation; 2. Do self-massage more often and, if possible, deep massage of the whole body (at least once a week); 3. After excessive exertion, train with light weight, doing no more than 1-2 approaches in each exercise.
Your achievements will largely depend on how you eat. For some reason, the diet of bodybuilders consists of almost one meat. This is not true. Many celebrities such as Bill Pearl, Roy Halligen and Andreas Kalling don’t eat meat at all, and they replenish the body’s protein needs with milk, beans and nuts. Unless you have a meat-based bias, then beef, poultry and fish should definitely be present in your daily diet.
Muscle growth is impossible without proper rest, and you should pay special attention to sleep. If an athlete does not manage to get enough sleep before training, then he will inevitably face overtraining. At the initial stage, I advise you to forget all the temptations in the evening for several months, give up the TV and go to bed on time. You must figure out how many hours of proper sleep you need. I know bodybuilders who sleep for 10-11 hours.
There are two types of warm-ups practiced in bodybuilding, one before starting the workout: jumping, stretching, jumping squat, etc. The second is carried out just before the exercise and consists of several repetitions with low weight. Warm-up is necessary to warm up the muscles and prepare them for stress. An attempt to do exercises on a “cold” muscle usually ends in injury: a sprain or even a rupture of the ligaments.
Muscle growth rate
A bodybuilder gains about 3-4 kg of muscle mass per year during the first two to three years of training. In the future, no more than 2-3 kg: the rate of muscle growth slows down. Not a few among bodybuilders and those who increase their muscle mass by 1-1.5 kg in year. Probably, some of the readers now have an alarming heart sank: is it about me here? Do not rush to draw pessimistic conclusions. Muscle growth depends on many factors.