Having trouble gaining muscle mass? Then it's time to try out the super shortened training technique for muscle growth. Often, bodybuilding enthusiasts simply do not have enough time to carry out three workouts a day, not to mention four sessions a week. Of course, by training three times, you can achieve the best results. However, if you are completely in trouble with free time, then do weight training 2 times a week.
If you have not been involved in sports before and there is a large amount of fat in your body, then first you should get rid of it. In a few months, you should cope with excess weight and after that you can start working on the mass. To lose weight, you first need to reduce the calorie content of your diet.
There are a large number of different calculators for calculating the energy value of the diet in the network. You can also use special applications for smartphones. It should also be remembered that it is necessary to lose weight at a certain rate, namely, to save a maximum of one kilogram of mass during the week. This ensures that you only lose fat and maintain muscle mass.
How to effectively gain muscle mass?
When you start visiting the gym, then first of all you need to pay attention to general physical fitness. You should not immediately actively load the body, as this can negatively affect your health. Of course, this recommendation applies only to those people who have not previously played sports.
For starters, you should use cardio and work with your body weight. Here's a rough lesson plan to improve your GPP:
- Walking on a treadmill - duration is 5 minutes.
- Pull-ups - 2 sets with maximum reps.
- Dips - 2 sets maximum reps.
- Classic push-ups - 2 sets with the maximum number of repetitions.
- Squats followed by jumping out - 2 sets with the maximum number of repetitions.
- Twists - 2 sets with the maximum number of repetitions.
- Light run - duration 5 minutes.
- Exercises to stretch the muscles.
To complete this set of exercises, you will need to spend about 45 minutes. Do weight training 2 times a week. The duration of such classes depends on your initial level of training and can range from two weeks to one and a half months.
After that, it is necessary to switch to the use of the "fullbadi" system, or, more simply, to train all muscle groups at each lesson. Train like this for one or two months. After that, you can switch to the split system.
Training program 2 times a week
The split system involves the division of all muscle groups of the body into a certain number and their subsequent training on a certain day. In our case, a two-day split will be used and you will have to work out all the muscles in two days.
There can be many principles for dividing training. For example, you might be able to do pushing movements on one day, and pulling movements on the second. Alternatively, you can use the top-bottom principle, doing weight training 2 times a week, while working alternately on the upper and lower body. Recall that first you should master the technique of all exercises and for this you can hire an instructor who is in any gym.
Let's get acquainted with the training program for men, and then consider the features of training girls.
1st day of training
- Incline Bench Press - 3 sets of 8 reps each.
- Dumbbell bench press while lying on an incline bench - 1 set of 12 reps each.
- Dumbbell Routing - 1 set of 12 reps each.
- Standing Barbell Press - 3 sets of 8 reps each.
- Rows in the direction of the chin, wide grip - 1 set of 12 repetitions each.
- Hammers - 2 sets of 12 reps each.
- Bench press, narrow grip - 2 sets of 10 reps each.
- French presses - 1 set of 10 reps each.
2nd day of training
- Pull-ups - 2 sets with maximum reps.
- Tilt Rows - 2 sets of 8 reps each.
- Rows of the upper block - 1 set of 12 repetitions each.
- Rows of the lower block in the direction of the belt - 1 set of 12 repetitions each.
- Squats - 3 sets of 8 reps each.
- Leg press - 2 sets of 10 reps each.
- Lunges - 1 set of 12 reps each.
- Roman chair crunches - 2 sets of 15 reps each.
Features of mass gain in girls
Today, girls are also very actively attending gyms, and we are simply obliged to tell about weight training 2 times a week for women. One of the main differences between the female body and the male is high activity in gaining fat mass. Girls can gain fat much faster than men. As a result, they have to use strict dietary programs and exercise. Let's find out what factors have the maximum effect in the female body on the accumulation of fat.
- Concentration of hormones. The human body is mainly formed by two hormones - norepinephrine and testosterone. At the same time, these substances have a rather strong effect on the nervous system. Since testosterone is the most important hormone in the male body, and norepinephrine is synthesized in large quantities, guys can work during training to failure. This ensures muscle growth. Girls are not capable of training like this. Since the concentration of the above mentioned hormones is low.
- The number of muscle fibers. Muscle fibers in men are able to contract much more often than in women. Thus, girls performing 6 to 8 repetitions in a set is not effective for gaining mass.
- Distribution of muscles. In the male body, the muscles are evenly distributed, and in women there is a disproportion in this regard. The strongest muscles in women are in the right part of the body, but the upper one is significantly behind.
- Metabolism. The rate of metabolic processes in the female body is much lower in comparison with men. Consequently, each kilo of a woman's body consumes less energy. If men can eat a lot without gaining weight, then women are unacceptable. The amount of muscle mass affects the metabolic rate, because to maintain the muscles it is necessary to expend energy even at rest.
Also, girls should remember that carbohydrates should not be consumed in the evening. Since the metabolism in the female body is low, the likelihood of converting carbohydrates into fat stores is higher. At the same time, the female body can begin to use adipose tissue for energy much faster. This is primarily necessary during pregnancy.
Also, girls accumulate glycogen faster, which is associated with the same period of pregnancy. At this time, the body is actively using any sources of energy. Thus, girls need to do everything possible to ensure that the carbohydrates they eat are stored as glycogen, not fat. In a woman's body, these processes are activated already at a heart rate of 110 to 120 snowballs per minute. At the same time, a cardio session should last at least half an hour, and preferably 60 minutes. To lose weight under the influence of cardio loads, you must adhere to exactly this pace of work in class. It is to eliminate excess weight that most girls go in for sports. If we talk about the motivation of girls, then first of all it is, of course, a figure. At the same time, cardio can be most effective for weight loss when combined with strength training, but many girls are completely unreasonable to be afraid of working with weights.
Weight training program 2 times a week for girls
1st day of training
- Bench press in the prone position - 2 sets of 12 repetitions each.
- Deadlift - 1 set of 12 reps each.
- Rows of the upper block - 2 sets of 15 repetitions each.
- Hyperextensions - 1 set of 15 repetitions each.
- Standing Dumbbell Press - 2 sets of 12 reps each.
2nd day of training
- Squats - 2 sets of 12 reps each.
- Barbell Rows, Straight Legs - 1 set of 12 reps each.
- Dips on the uneven bars using the Graviton simulator - 2 sets of 12 repetitions each.
- Biceps Dumbbell Curls - 2 sets of 15 reps each.
- Hanging Leg Raises - 2 sets of 15 reps each.
Denis Semenikhin tells more about weight training in the following video:
