What influences the increase in muscle mass?

Practically all training in gymsare aimed at building a beautiful body. Rarely does anyone go in for just losing weight. And so, and the increase in muscle mass - this is the same question, which puts at the forefront of all "pitching." Let's just limit ourselves to the two components that most affect the increase in muscle mass:

  • training;
  • food.

exercises for a set of muscle massTraining can be built on absolutelydifferent principles. So, you can work to increase strength, and you can perform exercises to gain muscle mass. Due to inexperience, increase in strength and increase in muscle mass, beginners take two sides of the same medal, but this is not so. The strength is practically independent of the volume of muscles. As an example, remember Alexander Zass. If you compare it with modern athletes, then he had almost no muscle, but the silage was incredible. And from this the question arises: what exercises influence the growth of muscles?

Strangely enough, but the increase in musclemasses will work the same exercises that you always perform. The secret lies in the number of approaches and repetitions. In general, there are three types of training:

  • volumetric;
  • volume-power;
  • power.

To increase muscle mass, volumetraining. With such trainings, you need to perform 4 working approaches in each exercise, and in each approach you need to perform 10 to 12 repetitions. But just keep in mind that the most important thing is to correctly choose the weight of burdens. The projectile should have a weight with which you can make the necessary number of repetitions. If you can do more, then you need to increase the weight of the projectile. With such training, the increase in strength will be minimal, and this should not be allowed. Otherwise, at some point, the period of stagnation will begin. In order to simultaneously increase the volume and strength, it is necessary to alternate voluminous trainings with volume-force.

a quick set of muscle massSeparately it is necessary to remind, that on a fast setMuscle mass is affected and the number of exercises that are performed for each muscle group. Accept as an axiom that less than two exercises for any muscle group should not be performed. Otherwise, training will not bring the desired effect.

Food has an even greater impact onincrease in muscle mass. But here it is somewhat easier. In order for the muscles to grow as a yeast, you must consume at least 2 grams daily. protein per kilogram of body weight. Advantage should be given to animal proteins. And now we'll count. If the athlete weighs 80 kg, then he needs a minimum of 160 grams per day. squirrel. The amount of protein in the products can be found by looking at the package or in the directory. Of the protein-rich foods, the most acceptable is low-fat cottage cheese. In addition, it is necessary to take a sufficient amount of vitamins and trace elements. Getting them out of food in sufficient quantity is not possible. And then come to the aid of multivitamin preparations. Particularly it should be emphasized that the increase in muscle mass is highly adversely affected by alcohol.

increase in muscle massIn addition, we must say about the speedincrease in muscle mass. Big muscles can be increased in a week, but it will last for a week. If a large volume of muscles is not backed by proper force indicators, then it will depend on any minor factors. For example, if you skip a meal or drink a bottle of beer, then the volume of muscles will decrease by 3-4%. So follow the right rule: consistency and constancy. Constant training and consistent increase in loads will achieve the desired result.

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