Workout plan for a set of muscle mass

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If your goal – weight set, then you’ve come to the address. Almost 80% of men who had come to the gym, they want to gain muscle mass. I already gave you the training schemes on the weight (refer to the end of the article), and now I will give one more. So, the new workout plan for a set of muscle mass .

 

And before you go to the plan itself, I want to remind wa m, in addition to training there are nutrition and recovery. If you neglect even one of these items, you can forget about a good muscle growth.

 

Training – stress that tells muscles h then you need to become bigger and stronger (without training, why not grow your muscles).

 

Power – page oitelny material for muscle building (training traumatized muscle fibers, and now the body needs the resources that would be restored with a margin).

 

Recovery – the growth of muscle mass and strength. Muscles grow during rest (especially intense during sleep, because during sleep, is produced by the GR, which has a positive effect on the growth of muscle mass).

 

 

New workout plan for a set of muscle mass is made up of 4 working days. The basis of this plan are: basic exercises, supersets stretched, muscle workout – antagonists and progression of scales.

 

Basic exercises – is practicing eniya where several joints are involved. These exercises are very well suited for a set of muscle mass (one might even say that the base – these are the best exercises in this regard).

 

Stretched supersets – this is a superset of tdyhom between sets. Neutral superset is performed as follows: an approach to the triceps, then immediately with no rest – the approach to the biceps. A stretched a little bit different: the approach of triceps, rest 30 – 60 seconds, approach the biceps.

 

Muscle – antagonists – this mouse tzu with the opposition of functions. For example: chest – back (push – pull) or biceps – triceps (bend – unbend). Workout muscle – antagonists in one day increases their efficiency, rate of recovery and gives a more powerful Pumping (as the blood is practically not going anywhere).

 

Progression scales – the basis of muscle growth. What would your muscles grow, you need to constantly increase the load, and the easiest way – is to increase the weight on the bar.

 

 

Information about the training:

Length – 50 E chickpeas (not including warm-up)

Rest between sets in the stretched supersets – 40 seconds

Rest between sets of single exercises – 60 seconds

 

As it appears in practice e Stretched supersets work with (e.g., take: bench press narrow grip and lift rod biceps standing):

 

bench press close grip – 25 seconds (performance)

Rest – 40 seconds

lifting barbells on a biceps standing – 25 seconds (performance)

Rest – 40 seconds

bench press close grip – 25 seconds (performance)

Rest – 40 seconds

lifting barbells on a biceps standing – 25 seconds (performance)

Rest – 40 seconds

and so on …

 

As I shared the muscle – antagonists:

Monday – Chest + Back and Middle Delta

Tuesday – Back + Front + Delta Line

Wednesday – Rest

Thursday – Biceps Triceps + + Press

Friday – Quadriceps + Calves hamstring +

Saturday – Rest

Sunday – Rest

 

workout plan for a set of muscle mass:

 

Monday (Chest + Back and Middle Delta) :

Bench rod on a bench with hooded oxazolidinone upward (slope – 25 degrees) 1 * 15/1 * 12 /1 * 9/1 * 6/1 * 3/1 * 8/1 * 12

Link rod in the slope on the rear delta 1 * 15/1 * 12/2 * 9/1 * 6/1 * 9/1 * 12

 

Bench dumbbell lying on the horizontal bench 1 * 12/3 * 8

Link rod chin wide grip 1 * 12/3 * 8

 

Press of dumbbells on a bench with a slope up (tilt – 45 ° C) 4 10 *

Inverse breeding simulator for pectoral muscles 4 * 10

 

Wiring dumbbells lying 4 * 10

Mahi dumbbells in hand 4 * 10

 

Tuesday (Back + Front + Delta Line) :

Pulling up , I 1 * 15/1 * 12/1 * 9/1 * 6/1 * 3/2 * max

Military press 1 * 15/1 * 12/2 * 9/1 * 6/1 * 9/1 * 12

 

Link rod in the slope 1 * 12/3 * 8

Bench dumbbell sitting 1 * 12/3 * 8

 

Thrust on a horizontal unit to a belt sitting 4 * 10

Lifting dumbbells to a 4 * 10

 

Shrugs barbell 1 * 15/1 * 12/2 * 9/1 * 6/1 * 9/1 * 12

 

 

Thursday (triceps + Biceps + Press) :

Bench press narrow xs atom 1 * 15/1 * 12/ 2 * 9/1 * 6/1 * 9/1 * 12

Lifting rods standing on the biceps 1 * 15/1 * 12/2 * 9/1 * 6/1 * 9/1 * 12

 

Dips 1 * 12/3 * 8

Hammer dumbbell 1 * 12/3 * 8

 

French bench press 4 × 10

Lifting dumbbells for biceps sitting on an incline bench 4 * 10

 

feet rise in the vise on the bar 6 * max

 

 

Friday (Quadriceps + Calves hamstrings +) :

Squat with w Tango 1 * 15/1 * 12/ 2 * 9/1 * 6/1 * 3/1 * 8/1 * 12

leg curls while lying 8 * 10

 

Leg Press 8 * 10

Dead thrust on straight legs 1 * 15/1 * 12/2 * 9/1 * 6/1 * 3/1 * 8/1 * 12

 

Calf standing 2 * 25/1 * 15/2 * 8/1 * 25

 

 

If the old training scheme has ceased to work, or is it you just tired, try this, a new workout plan for a set of muscle mass . This training scheme will give a lot of stress to your muscles, which will entail an intensive increase in strength and muscle mass.

 

I recommend to use this program to people who exercise at least 18 months. For complete beginners and for those people who exercise less than a year, this scheme – DO NOT! Why? Because this program is for experienced athletes, and not a trained person (especially a complete beginner) can easily get overtrained.

 

For beginners and for those athletes who prozanimavshis less than a year, there are more effective training programs. See below.

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