Training for a set of muscle mass

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Training for a set of muscle mass – it is quite a complicated process. By developing a training program should be approached with a mind as badly designed program will not give the desired results, and worse will lead to overtraining

 

These  workouts for muscle mass set (program) designed for three days a week. They sharpened by pumping muscle Рantagonists. Before training it is necessary to do warm-up, to warm up the muscles. Do not warm up your muscles, you can easily pull up and get hurt. As a warm-up, you can make various primaries and circular movements with his hands, bending, squatting, jumping in place. Duration of training 40 Р60 minutes break between each 60 Р90 seconds (depending on the complexity of the exercise). The program should be changed periodically, so that the muscles do not adapt to it.

 

Explanation of the program:

  • Physiological muscle function – antagonists opposed to each other, so they should train together
  • 80% of the program – basic exercises
  • Training biceps and triceps at the same time, in that order – do you ensure a maximum pump
  • More time to rest, more weight can be taken
  • Training triceps, biceps, you are actively recovering
  • Legs of delta and is certainly not muscle – antagonists, I combined them so that you could hand during training are laid out on the full, and not think about what you still need to train your shoulders

 

Training for a set of muscle mass – Program:

 

1 Day (chest, back)

  • Size of Inca 5 minutes
  • Bench press bar on the horizontal bench 1 * 15; 1 * 10-12; 3 * 6-8
  • Bench dumbbell lying on the bench at 30 degrees with 1 * 15; 3 * 6-8
  • Dips 4 * 10
  • Deadlift 1 * 15; 1 * 10-12; 3 * 6-8
  • Pull 4 * 8
  • Thrust rod to the belt in the slope of 1 * 15; 3 * 6-8

 

2 Day (the triceps, biceps, press)

  • Size of NCA 5 minutes
  • Bench press narrow grip 1 * 15; 1 * 10-12; 3 * 6-8
  • Lifting barbell biceps standing 1 * 15; 1 * 10-12; 3 * 6-8
  • Dips 1 * 15; 3 * 8
  • Hammer with dumbbells 1 * 15; 3 * 6-8
  • Lifting the legs in the vise on the bar 4 * 15-30
  • Twisting lying 4 * 20-30

 

Day 3 (legs, Delta)

  • Stretching ka 5 minutes
  • Squats 1 * 20; 1 * 12-15; 3 * 6-8
  • Dead traction on straight legs 1 * 20; 1 * 12-15; 3 * 6-8
  • The rise of the socks standing 3 * 25
  • Bench press standing barbell 1 * 15; 4 * 6-8
  • Thrust rod to the chin wide grip 1 * 15; 4 * 6-8

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