In this article, we will introduce you to one very effective workout program for gaining muscle mass. Unfortunately, with a lot of information on how to develop their own muscles, not everyone is able to understand and apply it in practice. What is the specificity of this training complex? There are several features in this complex. Here are the main ones:
- Stretching of the muscular membrane.
- Increasing load.
- Basic basic exercises.
- The final repetition is performed to failure.
- The training complex period lasts for two weeks.
Bodybuilding exercises in which the load is directed to a certain number of joints is called basic. During the period of mass gain, it is used as the most natural load for the bones and muscles of our body. The use of multiple muscles is also considered an advantage of these exercises, as opposed to exercises aimed at a specific type of muscle. Accordingly, in such exercises, you will experience more stress and become stronger.
It can be concluded that when more muscles are involved in the work, this has an excellent effect on the development and growth of muscle tissue. There is also a connection between muscle contractions and the amount of exercise you can end up lifting. This, in turn, directly affects the central nervous system and the relationship between the brain and muscles. The degree of stress on the muscles when performing basic exercises is very high, which leads to an increase in muscle tissue.
In this training complex, there is such a thing as rejection. When the athlete is unable to complete the final rep while maintaining correct execution. When the energy is depleted, a refusal occurs when the athlete no longer has the strength to perform the exercise. Exercising directly to failure results in muscle fiber resolution, which will subsequently increase. After the start of the next approach, a failure should occur in 10–25 seconds.
Progression in loads
is a fundamental rule of any sport that uses muscles. Only progression is capable of loading the muscles, forcing their progress to increase in size and strength. If the load does not increase, then your muscles do not need to increase either. For the best performance of the load, we advise you to keep records, a kind of diary. In which, making notes with each subsequent workout, increase the load.
Microperiodization
- this is a change of heavy (for muscle hypertrophy) exercises and light (with the ability to take breaks). The athlete's muscles need about 7-10 days to reconstruct after injury or serious training complexes. Then another week is needed for supercompensation. However, for small muscle fibers, this effect will not appear due to their high recovery rate.
Directly microperiodization is perfectly realized when alternating a week of hard and then light workouts. This will help fill your muscles and maintain maximum energy levels.
Stretching the muscle shell: bodybuilding
The main purpose of stretching the muscle membranes is considered to be their increase. Muscle membranes prevent muscle tissue from growing. The less dense the shell, the easier the process of muscle growth is. If your muscular membrane is systematically subjected to stretching, it retains a new appearance for a longer period.
Muscle stretching can be done in two ways:
- Pumping at the finish of the workout to stretch the sheath with the help of the blood filling the muscle.
- Mechanical stretching of muscle fibers.
Both methods will be used in our proposed training complex. The microcycle of the training complex consists of alternating between heavy and light workouts once a week. It looks like this: one week you train using a hard workout, after seven days you switch to a light workout, and so on.
The composition of a hard workout:
- Exercises for small muscle groups 2 × 3 with 4 working sets.
- Exercises for large muscle groups 3 × 4 with 4 × 5 working sets.
The load gradually develops with the implementation of each individual exercise. Also, with such a training composition, there is a failure on 2–3 approaches. Stretching muscle fibers for 1 - 2 sets when performing a certain type of exercise on a small or large muscle group. Heavy workout plan by day of the week:
- Monday - back;
- Tuesday - chest;
- Wednesday break;
- Thursday - legs;
- Friday - shoulders;
- Saturday - hands;
- Sunday is a break.
Notes:
- For optimal progress, the first 2–3 exercises are essential. You need to do the French press more carefully.
- To maximize pumping and increase the benefits of breaks, exercises for triceps and biceps are replaced by each other. It is necessary to start the workout with exercises for the biceps.
- At the end of the working approaches, stretching is performed.
- Completing the workout is a super set that stretches the muscles for both triceps and biceps.
Using the super approach increases blood pumping, which in turn provides more muscle fiber stretch.
The week of hard training ends. You have traumatized enough this week to cause muscle breakdown, which will then rebuild with an increase in volume. Do not forget to keep a training diary, in which you show the gradual increase in the load. The whole point of this week is to raise your working weight to the highest possible level.
If you exercise properly, your muscle fibers will be damaged and the damage will take about a week to heal.
The coming week will focus on increasing your muscle growth. The whole point of doing light workouts next week is to provide conditions for the growth and repair of damaged muscle fibers, as well as training other necessary muscle tissue functions. In fact, this is achieved by reducing the load of hard training exactly in half.
Lightweight bodybuilding workout
Lightweight Workout Ingredients:
- Exercises for small muscle groups 1 × 2 with 4 × 6 working sets.
- Exercises for large muscle groups 2 with 4-8 working sets.
There is no load at all, since we use only half of our working weight in training. The execution of each set ends much earlier than the moment of failure. Stretching of the muscular membranes is present when performing one or two approaches individually for muscle groups, stretching during breaks is also added to everything.
Light workout plan by day of the week:
- Monday - back, shoulders;
- Tuesday - arms, chest;
- Wednesday break;
- Thursday - legs;
- Friday - shoulders, back;
- Saturday - arms, chest;
- Sunday is a break.
Notes:
- Stretching is performed in a break between sets in a lightweight form.
- The main task is to work great on the preparation and contraction of muscle tissue for this, an increased number of sets are performed with a decrease in the number and time of breaks. With all this, your breathing should be free to apply willpower rather than physical strength.
- The main change in the pumping of muscles with the help of blood is the reduction of the break time between sets, in order to avoid the movement of blood into the muscle tissue.
Output
Remember, there are no good or bad schemes. Everything matters at a certain point in time and at the appropriate place. However, there are programs that do not really meet the requirements of many because of the high demands for recovery opportunities and there are complexes that will suit many people. This program, described above, is one of those. With the use of microloads on the bike, which is well suited even for a person with low recovery capabilities, like most.
Each training program has its own strengths and weaknesses. This program has them too. For example, this set of exercises does not involve training slowly twitch muscle fibers. And this does not provide the maximum increase in muscle strength. Such training is discussed in other, training complexes of the aforementioned book.
There are many strengths to this workout program. Due to the alternation of loads (changing heavy complexes with light ones), you give your body the opportunity to grow without forcing it to overwork. It is also worth noting that your muscles increase not only due to muscle tissue, but also due to the development of cellular energy and transport systems. This always gives a better result. In addition, the principle of muscle stretching is applicable.
Takeaway: This training program is not entirely suitable for beginners. It will be most suitable for athletes who have spent a year or two in the gym and stopped in the results. This workout is most appropriate in the offseason. During the "light week" you will receive a burst of energy. After training, you will have more energy and you will feel refreshed and refreshed, without feeling exhausted. After all, this is so important for every person as, in addition to the gym, everyone has a personal life.
Video - what program to use for a bodybuilder to gain muscle mass (Denis Borisov):
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