Expression "to be on weight" means to be at the stage of accumulation of muscle bulk. During this period the bodybuilder in a special way organizes food and trainings. Usually athletes bodybuilders alternate two periods: "on weight" and "on the relief", each of which lasts about several weeks.
Work on weight means high-calorific food, including shock doses of protein. Protein is necessary for the intensive growth of muscle tissue. During this period emphasis is placed on power exercises with burdenings, all groups of muscles are studied that promotes their comprehensive gain. High caloric content of food can promote adjournment of fatty tissue therefore the bodybuilder can look slightly plump. But under the fat layer the strong muscular framework disappears.
Trainings "on weight"
The main principle of trainings on weight – the minimum quantity of repetitions. It is necessary to work with such scales that already on the fifth repetition it was required to make considerable effort. If you can execute ten repetitions, increase weight. Frequency of such trainings shouldn't exceed three times a week to give to muscles the chance to have a rest and be restored. Otherwise the risk increases to overtrain and to throw everything.
Duration of trainings on weight has to be 4-5 weeks. Preference is recommended to be given to the general exercises affecting as the bigger number of muscular groups at the same time is possible. For example, stanovy draft or squats with the post. Exercises on the isolated groups of muscles minimize.
Food "on weight"
High caloric content of the diet is necessary that there was the muscle growth. Trainings very heavy also demand a lot of energy therefore it is necessary to use with food even more. Therefore often the athlete uses 4-5 thousand kilocalories a day. In operating time on weight it is necessary to consume not less than 2 g of protein on body weight kg. The mistake is unlimited eating of proteinaceous food at which the ratio reaches 4-5 g on body weight kg. So you only put kidneys, but muscles won't begin grow quicker. It is necessary to eat enough fats, giving preference to fats of plant origin. Carbohydrates in the diet there have to be not less than 2-3 g on body weight kg therefore it is necessary to lean on porridges and grain. Preference should be given to complex carbohydrates, to refuse sugars and white flour. It is necessary to eat time at 2-3 o'clock, not excepting meal before going to bed. Before and after the training drink protein cocktails. After the work period to weight usually pass to work to the relief during which actively are engaged in cardioexercises and change the principle of power trainings. Increase the number of repetitions, reduce the weight of burdenings. All this leads to active work of the cardiovascular system, excess fat is burned. Food means the special diet with the low-calorie diet, quite often go on the bezuglevodny diet. It promotes decrease in percent to the saved-up fatty tissue and exposure of the developed muscular relief.