Workout to gain muscle mass

Training to gain weight is quite simple and does not require high physical fitness. For more effective results, it is recommended to focus on basic exercises. The workout involves using a weight that can be lifted 6-9 times. This type of physical activity will increase muscle strength and mass, as well as, of course, their volume. However, each new bodybuilder requires a strictly individual approach. Some people may choose to do 8-12 reps per set for mass.

You can find out in more detail what exactly a training program for gaining muscle mass should be and see an example of a set of exercises for building mass on the website about bodybuilding and bodybuilding

The peculiarity of mass training is to perform the exercises to failure, that is, if you no longer have the strength to repeat the 9th time for the tenth time, then this will be considered a failure phenomenon. If you do not push your muscles to failure, the result will be ineffective, and for people who are not genetically adapted to this sport, there will be no effect at all.

The number of approaches for this workout depends on the level of the athlete. If an athlete has only 1-2 months of experience, then you should start with 1-2 approaches to different muscle groups in order. If you have more experience with regular training, you can do 2-4 approaches. Also, you will have to work in the “negative” phase, when it takes more time to lower the projectile than to rise. Thus, the muscles receive more microcracks during the “lowering” phase, which affects their growth.

The exercises are arranged as follows: in each workout it is necessary to address two muscle groups. Depending on how quickly your muscles recover, rest between workouts can range from 48-72 hours. Beginners are advised to take hot baths or naps during the day, since the more time the body is in a relaxed state, the faster the recovery process and increase in muscle mass will occur.

At the beginning and end of the workout, you should spend ten minutes on an aerobic warm-up. The workout itself should not last more than 60 minutes. During training, it is necessary to monitor your breathing - it is very important that a sufficient amount of oxygen enters the body to fully perform each exercise. You should start the exercises with warm-up approaches. The first approach requires performing 12 repetitions with a weight that is half of the working weight, the second approach is already 10 repetitions with a weight of 70% of the working weight. The break between exercises should be one and a half minutes, and between approaches – 30 seconds.

The duration of the program should be eight weeks, followed by a one-week break. If the body feels that a week of rest is not enough, it can be extended for another week, no more. During rest, you should not perform any exercises and it is better not to go to the gym at all.

Do not forget that muscles also grow during sleep, so good sleep (8-10 hours) is necessary to increase muscle mass.