The beginning athletes who started trainings with use of burdenings often can't wait to give to muscles the maximum volume. Trying to achieve this objective, they increase number of trainings and their duration. But soon there comes the disappointment as muscles don't grow. What needs to be considered if you set the goal to build the mass of muscles?
It is required to you
- - gym;
- - balanced food.
Instruction
1. Use the principle of building of loading. Muscles get used to the certain loading which doesn't change over time. The stress is necessary for them for growth of muscle fibers. It is possible to reach it, increasing the operating weight of the apparatus and total number of repetitions. The best way of accumulation of muscle bulk – the training with dynamically changing apparatus weight.
2. Carry out for each exercise of 9-12 repetitions in each approach. The smaller quantity will contribute to the development of force, and bigger – to development of power endurance and study of the relief. Choose for yourself the optimum weight with which you won't manage to make more than 12 repetitions. For each main group of muscles do 6-8 approaches. Such technique promotes the maximum growth of muscles.
3. Competently plan the week cycle of occupations. The opinion that growth of muscle bulk is defined by the large number of trainings is disproved by practice of training of athletes long ago. For ensuring growth of muscles it is required to hold 2-3 trainings a week. Between trainings the rest lasting not less than two days follows. At this particular time in the organism actively there are processes leading to growth of muscle fibers.
4. Correctly construct the power supply system. At intensive trainings the considerable amount of energy which should be filled up in time is spent. Growth of muscles requires proteinaceous food and proteins. The optimum quantity of the protein is not less than 2.5 g on kilogram of muscle bulk a day. Try to use more water as it brings all systems of the organism into necessary balance.
5. Find enough time for the dream, rest and relaxation after loading. The most part of the hormones which are responsible for growth of muscles is produced during sleep. At the deep sleep the metabolism also slows down that promotes restoration and growth of muscle bulk. Swimming is considered one of the best ways to liberate muscles and to relax after the power training.