Athletes pay a lot of attention to the intensity of their activities, forgetting that the body needs to be given time to recover. Find out how athletes need to rest. If you decide to go in for bodybuilding, then you must remember that the training process itself is only one of the factors in muscle growth. Exercising too often can lead to overtraining very quickly. When using most modern training programs without the use of anabolic steroids, you will not be able to gain muscle mass.
Not only are these programs in most cases geared towards "chemical" athletes, but also the different genetics of people should be kept in mind. Not all athletes will be able to effectively train three times a week and do 20 or more sets for each muscle group. Today we will talk about restoring the body or taking a break in bodybuilding according to Stuart McRobert.
Why is recovery so important for muscle growth?
When you are working on a training program, take full responsibility for planning your vacation. If you don't get enough rest, you won't be able to progress. It is important to remember that muscle tissue increases in size only during the recovery period, and not during exercise.
Under the influence of training, muscle tissue is damaged and the body is stressed. After completing the exercise, the body quickly starts its recovery mechanisms. It is during this period that all microdamages will be eliminated and muscle fibers will increase in cross section. This process is called supercompensation. It is possible only after complete recovery, when all the damage has been eliminated and the body can create a margin of safety, suggesting that such a load will soon be repeated. Many novice athletes use the same training methods that can be found on the net. They do not understand that the preparation of the training program should be carried out on an individual basis.
How to train properly in bodybuilding?
If you are not happy with the speed of your progress, then you should reduce the number of lessons per week. Exercise no more than two times, giving your body a minimum of two days of rest. This may seem like a strange recommendation to many, but by reducing the number of exercises, you will increase the supercompensation time, and the body will become more responsive to training. Also, you should not increase the number of approaches, sets and exercises. During one session, use no more than eight movements, performing them in two or three approaches. Now you can get acquainted with the two-day training program. At the beginning of each session, you need to work on a stationary bike or treadmill for five minutes. Also, do not forget about warm-up sets in each exercise. Rest between sets for 3 to 5 minutes. After just two or a maximum of three weeks of using this program, you will see results.
1 lesson
- Squats - 2 sets of 12 reps
- Lying Press - 3 sets of 6 reps
- Rows on the block down towards the chest - 3 sets of 8 reps;
- Curl biceps - 2 sets of 8 reps
- Standing Calf Raises - 2 sets of 15 reps
- Twists - 2 sets of 15 reps.
2 lesson
- Dips on the uneven bars - 3 sets of 6 reps
- Leg presses - 2 sets of 15 reps
- Deadlift, legs straight - 1 set of 8 reps;
- Sitting dumbbell press - 2 sets of 8 reps
- Sitting biceps curl - 2 sets of 8 reps
- Seated Calf Raises - 2 sets of 12 reps
- Twists - 2 sets of 12 reps.
It should be warned right away that this program is not for novice athletes, as it might seem. Try it for 60 days and you will feel the difference yourself. Your progress will accelerate, and there will be more desire to attend the gym.
Post-workout recovery nutrition in this video:
