Learn how to gain muscle mass up to 10 kg using traditional bodybuilding training methods. Gaining muscle mass is difficult enough. If you want, you can find many methods and training programs on the Internet to help athletes gain mass. However, they can only be effective if they comply with the basic principles of bodybuilding. Below you will be presented with a mass training program 3 times a week, but for now it is necessary to tell in which case it will be effective.
Bodybuilding Principles for Gaining Muscle Mass
Don't use a lot of isolated movements
Diffusing your strength between isolated and basic movements will only slow your progress. For mass gain, it is multi-joint exercises that are most effective and there are two explanations for this fact:
- Basic exercises use more motor units due to the possibility of using serious weights.
- The more effort you exert during the performance of a power movement, the more actively the body synthesizes testosterone, which is the main anabolic hormone that can activate the growth of muscle tissue.
Do squats and deadlifts
These movements can be used alternately or simultaneously. As we said above, working with large weights allows you to use the maximum number of motor units. Both of these exercises provide this opportunity.
Work on increasing strength parameters
Athletes often forget that increasing strength is essential to muscle growth. Most often, weight training programs involve performing 8-12 repetitions in one set. You must remember that the effectiveness of a lesson is influenced not by the number of repetitions in a set, but by their total number throughout the entire lesson. If, say, you plan to do three sets of 10 reps, then it is much more effective for gaining mass to do ten sets of three reps each. As a result, the total number of repetitions will not change, and you will have the opportunity to work with serious weights.
Don't focus on your abdominal muscles
The desire to have a well-pumped abs is quite understandable. However, putting too much emphasis on this muscle group will keep you from growing quickly. In addition, when performing most of the basic movements, the abdominal muscles are involved and receive a decent load.
How to eat while exercising for weight?
We will also give an example of a weight training program 3 times a week, and now it is necessary to accurately determine the task set before us. In bodybuilding, the main goal is to gain mass. However, you should understand that the mass can be different. The easiest way to gain weight is to eat a lot of fast food.
You need muscle mass, although fat accumulation cannot be completely avoided. To do this, you need to understand the basic principles of nutrition and training. Also, rest must be added to this, which will lead you to muscle growth as a result. In Soviet times, thin boys were advised by trainers to consume more flour products. But science is advancing, and today, after numerous discoveries, this advice seems strange.
Although at the same time, ectomorphs need to eat a lot, but this must be done correctly. For every kilogram of body weight, you need to consume about five grams of slow carbohydrates. The norm for protein compounds is the same for any physique and ranges from 2 to 3 grams per kilo of body weight.
Almost no one keeps a strict count of calories and the number of calories consumed among amateurs. If you also do not plan to do this, then follow the three main rules of nutrition during the mass-gathering period:
- Eat only slow carbohydrates.
- Eliminate sweets and flour products from the diet.
- Most of the carbohydrates should be consumed before lunch.
If we talk about foods containing complex carbohydrates, then focus on pasta, buckwheat, rice (steamed), wholemeal bread, and baked potatoes in their skins.
Let's talk about protein compounds. Very often, athletes make the mistake of trying to consume large amounts of protein mixtures. You should understand that the basis of your diet must be natural food. Food contains all the nutrients the body needs. Of course, sports food can help you achieve your goal faster, but at the same time, it should only be an addition to your diet.
How to organize a training program 3 times a week?
It must be said right away that novice athletes often perform a large amount of unnecessary work, which only slows down overall progress. In particular, this applies to active pumping of the biceps. It is quite understandable that every guy wants to have big biceps, but it is necessary to train all muscle groups, and not do it selectively.
Muscles cannot grow locally and an overall increase in muscle mass throughout the body must be achieved. Moreover, these processes are activated only if the maximum number of fibers worked during the training. The weight training program proposed by us today 3 times a week is based on this postulate of bodybuilding. Only basic movements are able to use the maximum number of motor units, and in response to this, the body synthesizes a large amount of the male hormone. When you gain a certain amount of total muscle mass, then you can think about specialized training.
If you analyze the weight training programs 3 times a week, which are often made by fitness instructors, you will notice the presence of a large number of movements performed on the simulators in them. As a result, the athlete does not receive the desired effect, since such an approach to training is not effective.
It is quite understandable that a novice athlete is waiting for some super-methods that can make Schwarzenegger out of him in a short time. However, this is simply not possible and you should keep this in mind. Doing a lot of work on machines is simply wasting your energy. You also need to direct it in the right direction, or, to put it simply, focus only on basic movements.
Exercises such as squats, deadlifts, or the bench press that many bodybuilders love. Promotes the activation of a large number of muscles throughout the body. As a result, you can use more serious weights, which will lead to the activation of hypertrophy processes. Do not complicate your weight training program 3 times a week and do extra work.
An example of a weight training program 3 times a week
So we come to the main question of this article and give an example of a weight training program 3 times a week. Beginners should practice every second day, and with the right load, you will not only begin to gain muscle mass, but your joints will also be strengthened.
You will have to choose the training days yourself, based on your weekly work schedule. Every person in life has a lot of problems and questions that need to be addressed. The main thing that you need to remember is that there should be a day of rest between workouts.
If you have not been involved in sports before, then you need to prepare the body for stress. Start by mastering the technique of all movements and do not try to actively increase working weights during this period. In one set, do 12 to 15 reps, but lightweight. Also, for the first few months, it is worth using the full body system, or, more simply, to train all the muscles of the body in each lesson.
When your technique becomes good, and your body gets stronger, you can switch to a split system and begin to progress the load. Now you should also do three times a week, but in each session work on a specific muscle group. Thus, now we will talk, as it were, about two training programs. The first of them is intended for beginners, and its main task is to prepare the body. It is also during this period that you must work out the technique of all exercises. As we said, in each set, you need to do 12 to 15 repetitions. Between sets, you need to rest for 60-120 seconds. Depending on your initial readiness level, you will need to train in this regimen for three months to six months.
Here is an example of a program for this time period:
- Squats - 3 sets of 12 reps
- Deadlift (can be replaced with Romanian on straightened legs) - 3 sets of 12 repetitions.
- Bench presses - 3 sets of 12 reps.
- Standing biceps barbell curls - 3 sets of 15 reps.
- Pull-ups, wide grip - from 2 to 3 sets, the maximum number of repetitions.
- Dips - 2 to 3 sets maximum reps.
- Army Press - 3 sets of 15 reps
- Twisting - 3 sets maximum number of repetitions.
When you move on to the main weight training program 3 times a week, then the number of repetitions per set should be from 6 to 10, and the rest time between sets is 120-180 seconds. The working weight must be chosen so that the last repetitions are performed at the limit of effort. Progress the load gradually in increments of 1.25 to 2.5 kilos. An exception is the deadlift, where you can add five kilos at once. And now the weight training program itself is 3 times a week.
1st day of classes
- Bench presses - 3 sets of 6 to 8 reps.
- Standing biceps barbell curls - 4 sets of 10 reps.
- Rows of the bar in an inclined position to the belt - 3 sets of 10 repetitions.
- Exercise on the press - 3 sets, the maximum number of repetitions.
2nd day of classes
- Squats - 3 sets of 6 to 8 reps.
- Army Press - 3 sets of 10 reps.
- Calf raises while standing or sitting.
- Exercise on the press - 3 sets, the maximum number of repetitions.
3rd day of classes
- Deadlift - 3 sets of 6 to 8 reps.
- Pulling up, the grip is wide - 3 sets, the maximum number of repetitions.
- Bench press in a lying position, narrow grip - 3 sets of 8 to 10 reps.
- Dips on the uneven bars, if necessary, with weights - 3 sets of 10 repetitions.
- Exercise for the press - 3 sets maximum repetitions.
How to train for weight, see this video:
