We tell you a sequential plan for how to create a diet and training program in bodybuilding in order to guarantee progress in the set of muscle mass. When designing your training program, you can use a five-month cycle as follows:
- 1 and 2 months training of strength indicators.
- 3 and 4 months work for the mass.
- 5 month you improve the relief.
Let's take a closer look at the basics of strength and mass in bodybuilding.
Types of loads in bodybuilding
All loads can be divided into three types according to the types of training, and now we will tell you more about each of them.
For the development of strength indicators
When working for strength, you should use large weights that are capable of lifting no more than six times. Most often they range from 75 to 80 percent of the maximum. You should also be mindful of technique to reduce the risk of injury. Raise the projectile for 1 or 2 seconds, and lower it a little more slowly - 2-3 seconds. At the moment of muscle tension, it is necessary to exhale and vice versa.
Strength work should be done no more than twice a week for each muscle group. Also during this period, you should consume a sufficient amount of carbohydrates and protein compounds.
Weight training
In this case, the weight of the weights should be approximately 70 percent of the maximum. Raising the projectile should take you 2 or 3 seconds, and the lowering - from 3 to 4 seconds. Rest for a minute and a half between sets. Nutrition should be balanced in all nutrients.
Relief work
The weight of the weights is from 50 to 60 percent of the maximum, and the number of repetitions in the set is from 12 to 25. Thus, the execution of the movements should be minimal, lift the weight in 3 or 4 seconds, and spend from 4 to 5 seconds to lower it. Do not rest more than 60 seconds between sets. You can train each muscle group up to three times during the week. It is also necessary to reduce the energy value of the diet, which is achieved by reducing the consumption of fat.
How to measure bodybuilding progress?
Body weight
Everything is extremely simple here. You need to purchase a scale and weigh yourself once a week, although you can do it every day. Record all readings and track your progress.
Centimeter
You will have to measure the volume of the muscles once a month. Measure all parts of your body: waist, biceps, lower leg, hips, forearms, and neck. If no significant changes have occurred in two months, something will have to be changed. Measurements of different parts of the body should be carried out as follows:
- Neck - a tape of a centimeter is located above the trapezoids.
- Chest - Breathe in as much as possible and expand your lats. Measurements should be taken just above the nipple level.
- Biceps - Bend the elbow joint and tighten the muscle.
- Waist - Measured at the level of the navel. Don't suck in your stomach, but don't relax either.
- Hips - Measure when your legs are together. Use the widest area below your buttocks for measurement.
- Calf - Tighten the muscle and measure at its widest point.
Mirror or photo image
Everything should be clear with a mirror, and you should always take pictures in one place and under the same lighting.
The main principle of weight training
It is called the principle of progressive overload. In other words, you need to constantly increase the weight of the weights. Let's say in one lesson you worked with a weight of 15 kilos for biceps. The number of repetitions in sets was as follows:
- 1 set - 8 reps.
- 2 set - 7 reps.
- 3 sets - 6 reps.
For the next workout, use the same weight, but with a different number of repetitions:
- 1 set - 9 reps.
- 2 set - 8 reps.
- 3 sets - 7 reps.
Once in all sets you can technically perform the movement eight times, increase the weight by a minimum of a pound, and a maximum of two. After that, start all over again.
How to train for strength correctly?
Each muscle group should train no more than twice a week. Otherwise, the body will not have time to recover, and you will overtrain. In each movement, three to four sets should be performed, in which the weights of the weights are distributed as follows:
- 1 set - 50 percent maximum for 10-12 reps.
- Set 2 - 70 percent max with eight reps.
- Set 3 - Use a weight that you can lift 5 or 6 times.
- 4 set - the weight remains the same as in the previous set, and the number of repetitions will be from 4 to 5.
The first two sets are warm-up sets, and the next two are working sets. When in working sets you can perform 6 or 7 repetitions, then increase the weight of the shells and start again with 4 or 5 repetitions. Increase the weight by at least a pound and a maximum of two.
What exercises to perform for mass and strength?
Push-ups, feet on the bench
Alternatively, you can use the bench press. Perform the movement in four sets and, if possible, in each subsequent set, increase the number of repetitions by one or two.
Squats with dumbbells, under the heels a bar
You can squat with a barbell located on your shoulders. The weight of one dumbbell can be from 20 to 30 kilograms, and use a barbell weighing 50-60 kilograms.
Pull-ups, wide grip
An alternative movement is a tilted thrust towards the abdomen. If you were able to complete six pull-ups in the first working set, then you can start using additional weights attached to the belt.
Deadlift
Movement can be replaced by forward lunges. Most often, when performing deadlift, a weight similar to squats is used.
Dumbbell bench press in a standing position
Can be replaced by pulling the dumbbells towards the chin. To avoid damage to the spinal column, a belt should be used.
Rise on toes
Using dumbbells, their total weight should be at least 20 kilograms. Perform as many full amplitude repetitions as possible. At each lesson, you should increase the working weight by half a kilogram.
Find out what training for effective mass gain is based on in this video:
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