On orientations, power trainings are subdivided into those which are focused on the set of muscle bulk and increase in force and on those which aim at reduction of the fat layer and increase in endurance as qualities. Most of the beginning athletes act by the principle ""the more the better"", thereby overstraining muscles and significantly slowing down process of growth of muscles. It is necessary to follow in accuracy to several basic principles of set of weight to achieve growth of muscles in the fixed period.
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Instruction
1. First of all, pay attention to the number of repetitions, approaches and also weight which you use. Trainings have to be strictly systematized, the absolute maximum of exercises on group of muscles - three exercises, approaches in exercise - six, repetitions in approach - twelve. Your operating weight has to be sixty or seventy percent from maximum.
2. The minimum quantity of exercises on group of muscles - one, the number of approaches - three, the number of repetitions in approach - four. Any deviation from this framework designated in these two steps or will lead to the overtraining, or won't bring any result at all.
3. Strongly eat in the period of set masses. Remember that if you will lack protein, then it will undertake from muscles - instead of increasing the mass of muscles at high loadings, your organism will destroy them.
4. Use sports food on an equal basis with usual. Sports food represents the concentrate of the substances necessary for the set of weight, but healthy food is necessary for normal metabolism. At the same time, ordinary food doesn't contain so high concentration of proteins and carbohydrates without fat impurity.
5. Get enough sleep and have a rest between trainings at least one day. Your daily dream shouldn't make less than eight hours. In case you observe these recommendations, your muscles will have enough time for restoration, otherwise you won't achieve rapid growth of muscles.