many body builders and bodybuilders ask a question of a set of weight. Especially sharply this question concerns beginners as they often do not know what to begin with. Actually there is nothing particularly complex in a set of weight if to conform to ten simple rules.
- Eat more meat. The more the squirrel acquires your organism, the more actively there will be a set of weight, meat, especially red meat – the best form of protein for weight. It is that from where you receive nutrients for creation of muscles, your stocks of force and necessary fats for the joint protection.
- From time to time test the strength, carrying out several repetitions with an extreme weight. However be careful with use of big scales at a press on a horizontal bench. When you want to check your maximum weight, do not pass to it with one breakthrough. Increase weight gradually better to give the chance to an organism to get used to the changing loadings. It is worth remembering that without gradual increase the loadings of growth of weight simply will not be.
- Carry out the optimum number of repetitions. For certain you like to train and use a large number of repetitions intensively. For a fast set of weight try to do the simultaneous number of repetitions with such weight which will demand from you additional efforts. Also from time to time carry out approaches by extreme weight, and the problem with weight to be solved by itself.
- Choose optimum quantity of sets. Use about seventeen – twenty sets on separate group of muscles. Certainly, physiological features and level of training at everyone different, therefore optimum quantity of sets - strictly individual indicator which also in many respects depends on the chosen weight.
- You do not pursue quantity. You should not consider the number of exercises as there is no optimum number of exercises simply. Most of body builders advises four sets in each of four or five various exercises, but for some groups of muscles, there are only one or two exercises which really influence them. In this case, you have to do seventeen – twenty sets in one exercise or eight – ten sets in each of two exercises.
- Avoid injuries. Be careful when performing dangerous exercises. Squats and presses on a bench, for example, have the highest potential of a trauma so carry out them with extreme care and under supervision of the workmate or trainer. Many perspective athletes finished pits with the torn sinews displaced by vertebral disks or stretched by muscles. With appropriate knowledge and the equipment, you can carry out other exercises which load muscles without dangerous impact on sinews and ligaments. How it to treat a set of weight? Very simply: if you suffer a serious injury, then the question of a set of weight will disappear by itself.
- Study all hidden opportunities of the body and choose the most effective for you exercise. Sooner or later there will come the moment when even with increase in repetitions or loadings the exercise does not provide growth of muscles. It is a signal that it is necessary to pick up other exercise on this group of muscles.
- Use free scales in all heavy sets. Some exercise machines seem effective because of considerable loading, but they do not involve so many auxiliary muscles how many can pump over free weight and besides, exercise machines will not give you big weight.
- Find the weak points. Estimate your constitution to define what groups of muscles have to be increased in a size, then go to the hall and focus on work with these muscles. Begin warm-up with a bar, and then with dumbbells. If you warm up, using exercise machines, transfer sets on exercise machines to the end of warm-up.
- Use basic movements. Technology of performance of exercises - it is possible the most important part in trainings. If you want to achieve good muscles, do not concentrate on the isolated exercises. You have to involve all muscles in work.
Do not forget about these councils and you will get good weight.
Read also about negative repetitions