In addition to the competitions, bodybuilding has no official rules book. You need to write your own set of rules. You decide when and where you training. How will you will feeding muscle. Preparations that you will use. Since it’s depend by on yourself with as much perseverance and discipline will implement these and other aspects of bodybuilding sport.
There are many sorts of theories and advice on nutrition, training, preparation, etc.. Especially when it comes to what most of us does not have the most-on the development of muscle mass. Free to man confused when they hear all these tips, which are often even mutually opposite! Fortunately, we can distinguish several rules that are certainly valid and effective, and which will operate effectively in each of them when implemented, regardless of individual genetic differences lifters. Let’s call them “Rules for mass.” There are six.
Keep your base of basic multi- the articular exercises
Exercises such as squats, dead lifts, chin-ups on the shaft. Like bent rowing, bench press, decline bench, twin shoulder thrust, decay, upright rowing, leg press, etc. These exercises are far more effective for the development of mass than any isolating exercise. This does not mean that we should completely neglected the work with isolating exercises or ropes. But marrow of straining needs to make the aforementioned heavy, basic exercises.
Training should be intense but a short
Our bodies have at their disposal a limited amount of energy they can focus on recovery and build new muscle tissue. 1. The best stimulus for building muscle mass is an intensive training, in which the series are working to close.
2. Or all the way to absolute muscle failure.
3. Or when the series takes us to a point where it can’t be done any more repetition in good form.
Although highly intensive training what drives adaptation necessary for the progress of the masses and power, just so deeply exhausting training capacity recovery. And we know that first must come to recovery. Therefore, then to development. And so we must be careful not to overload your ability to recover. Training should last at most one hour or even less. Otherwise, you can reach overstatement and / or under-recovery. This is especially true if you do not use anabolic steroids.
After one day of training, take one/two days to rest
And this is especially true if you do not take anabolics. It is related to :
- Rule No. 2- in that it concerns the ability of recovery.
There are many who have tried all possible systems of training: 3 and 1 and 5 2, 4 and 1, etc.. To eventually determine the best progress or when training every other day. Or by the system 2 days of training and 1 day pause while another 2 days of training and 2 days pause.
For example, when we train on Monday, Tuesday, Thursday and Friday we will take a rest on Wednesday, Saturday and Sunday. In the majority of bodybuilders who train naturally, after two days of intensive training and body and mind are ready for one or two days of rest. Already the third consecutive day of training, it can be noted decline in energy and intensity. Remember: stimulate muscle growth in the gym. But muscle growth is actually happening at a time when we resting.
This is perhaps the most important advice you anyone can provide. Muscles are made of protein. Protein is necessary for the recovery and building of muscle tissue. If you do not get enough protein will minimize the chance of muscle growth, no matter how hard you train. Most bodybuilders need to consume at least 2.2 grams of protein per kilogram of body weight per day. Very often, optimal progress in the development of the mass is achieved with the Protein closer to the range of 3-4 grams / kg. In addition, it is necessary that the distribution of daily protein intake to 5-7 instead of 2-3 meals a day. In this way, the body will constantly have available amino acids for building and recovery.
Protein sources that you will use will depend on your personal taste, price and availability. Among the best protein foods include chicken / turkey, cottage cheese, eggs, red beef and horse meat, fish, milk and of course, high-quality protein powder. Necessary protein intake lots of lakes, and is realized with the help of commercial preparations of protein powder. Two or three meals a day can be in the form of these beverages.
Use a post – training anabolic period
Post-trainer anabolic period is a great opportunity for those who train for mass and strength. It’s a shame there are so many lifters who do not use it. Immediately after an intense workout your muscles are starving for protein and carbohydrates, I do not want to wait! Then the best thing you can do is to take a drink with 30-50 grams of protein and 50-100 grams of carbohydrate (depending on body weight).
Use effective products
Although the use of various preparations is not 100% necessary for progress. Some of them can really speed up the preparation results. This world can be very easy to confuse. While it is perhaps interesting quotes when fantastic claims, promise to advertising sites or on the label. However you need to know what is real and what are just beautiful and impossible promises and marketing news.