Want to maximize the development of all muscle groups? Then check out the Professional Athletes' Workout Split for lean muscle mass. Under the influence of physical exertion, the body begins to actively synthesize certain hormones that directly affect muscle growth. Today we will tell you how an effective weight training should be organized 4 times a week, but first we will dwell on the work of the endocrine system of the body.
How do hormones affect muscle growth?
In many ways, it is hormones that determine the rate of gaining muscle mass. Of course, nutrition is also important, but this is a separate and very broad topic. Today you can get acquainted with a large number of research results of the endocrine system functioning under the influence of physical exertion. We will now discuss the most important hormones that affect the progress of weight gain.
Testosterone
This is the most important hormone for athletes, as it can dramatically accelerate the production of protein compounds and suppress catabolic processes. Almost every athlete knows about this. But the fact that testosterone can enhance the effectiveness of growth hormone and IGF is not so well known, but just as important.
The rate of production of the male hormone is influenced by a large number of factors, but athletes can influence this through the choice of certain exercises. Surely you already understood that the conversation is about multi-joint or basic movements. In the course of scientific experiments, it has been proven that the sequence of their execution is also important. When you do the baseline at the start of your workout, you can maximize the release of testosterone. Today's weight training 4 times a week uses this knowledge.
Somatotropin
The task of this hormone is to anabolize all body tissues. Thus, growth hormone is extremely important for muscle growth. In the course of research, scientists have proven that the maximum release of growth hormone can be achieved with the help of movements, which dramatically increase the concentration of lactic acid in the muscles.
To do this, it is necessary to conduct intense training, working with a weight of weights of 75 percent of the one-rep maximum at high volume. Also, the best exercises to accelerate the production of growth hormone are basic. In this case, the pauses between sets should be as short as possible.
IGF
IGF helps growth hormone to produce most of the effects of GH on the body. We can say that IGF accelerates the process of penetration of somatotropin molecules into the cellular structures of tissues. In addition, insulin-like growth factor accelerates the production of proteins and thus also promotes weight gain. Based on the foregoing, in order to accelerate the production of IGF and thereby increase the effectiveness of growth hormone, we need to adhere to the organization of training for weight 4 times a week the same principles as for the synthesis of growth hormone.
Cortisol
If all the hormones we talked about above are anabolic, then cortisol is catabolic. Since cortisol is designed to destroy tissue, we need to find a way not to accelerate its production, but to suppress this process. To do this, after class, you should drink a gainer to activate the production of insulin.
However, it does affect cortisol secretion and exercise. When you work in a high volume mode with short pauses between sets, cortisol is synthesized more actively. It should also be said that this hormone destroys not only muscle tissue, but also fatty tissue. Thus, cortisol may even be beneficial during the period of weight loss. However, there is only one step from the destruction of adipose tissue to the breakdown of muscle protein junctions, and you need to be careful with cortisol.
Recommendations for composing weight training
The program of mass training 4 times a week, which will be discussed today, is designed in such a way as to pay enough attention to working out all muscle groups. As you already understood, during the week you will train four times, and three days will be reserved for rest.
It should also be remembered that your diet also affects the effectiveness of the exercise. Only in this case will you constantly progress. Here are a few tips to help you improve your bodybuilding workout 4 times a week:
- Train four times a week - Monday, Tuesday, Thursday, and Friday.
- Before starting each lesson, be sure to warm up and after completion - cool down.
- When working on a mass, cardio loads should be eliminated to prevent muscle tissue catabolism.
- All movements must be performed smoothly at a slow pace, excluding jerks.
- Between sets, you should pause no more than 2 minutes.
- Rest for a maximum of 180 seconds between exercises.
- It is not necessary to carry out long-term exercises, as this will lead to a sharp increase in the concentration of cortisol.
- You need to sleep at least eight hours a day.
It is also worth paying extra attention to the development of the press. Exercises for the abdominal muscles should be present on two training days during the week.
And now we will consider the very program of weight training 4 times a week.
1st day of training - we develop the muscles of the chest and triceps
- Bench press - 4 sets with 6-8 reps each.
- Incline Dumbbell Press - 4 sets with 8 reps each.
- Dumbbell Routing - 3 sets with 10 reps each.
- Benches in the prone position, the grip is narrow - 4 sets with 6-8 reps each.
- Extension of arms with dumbbells behind the head - 2 sets with 8-10 repetitions each.
- Dips on the uneven bars - 2 sets with 6-8 repetitions each.
2nd day of training - develop back muscles and biceps
- Lifting the bar for biceps - 4 sets with 6-8 repetitions each.
- Dumbbell curls for biceps - 2 sets with 8-10 reps each.
- Pull-ups, wide grip - 4 sets with the maximum number of repetitions in each.
- Dumbbell Rows in an inclined position - 4 sets with 12 reps each.
- Rows - 4 sets with 12-15 reps each.
3rd day of training - develop the muscles of the thigh and quadriceps
- Squats - 4 sets with 12-15 reps each.
- Leg press - 3 sets with 12 reps each.
- Leg extension in the simulator - 4 sets with 12-15 repetitions each.
- Romanian Deadlift - 4 sets with 12-15 reps each.
- Leg curls - 4 sets with 12 reps each.
4th day of training - we develop the muscles of the shoulder girdle and calves
- Seated barbell press - 3 sets with 6-8 reps each.
- Standing dumbbell set - 3 sets with 10-12 reps each.
- Dumbbell set in an inclined position - 3 sets with 10-12 repetitions each.
- Shrugs - 4 sets with 8-10 reps each.
- Standing Calf Raises - 4 sets with 12-15 reps each.
- Standing Calf Raises - 4 sets with 12 reps each.
You have already noticed that during a weight training 4 times a week, only basic movements are performed. They are the most effective for muscle growth, as they are able to use a large number of muscles. This, in turn, involves the release of a large amount of anabolic hormones.
If you can't do push-ups on the uneven bars yet, then just skip this movement. When you have developed enough muscles, then include it in your program. Also, someone may have noticed that we recommend doing a small number of repetitions and this is not without reason. The best results can be achieved with a short-term load on the muscles with the right technique. Sometimes training programs recommend doing up to 20 repetitions per set. For novice athletes, this is a lot and you first need to master the technique of all movements.
Also, not every beginner will be able to pull up. Other movements can also be used in this situation. After pull-ups become available to you, and you manage to perform the exercise 10 times in one set, then you need to start using additional weights.
You can already see that this is a fairly simple program, but very effective. Once again, we remind you that you must first pay full attention to the technical aspects of each movement. Only when you can do them correctly, begin to progress the load.
For more on the 4 Day Mass Gain Split, see this video:
