Unlike the traditional routine for gaining mass, which requires maximum strength training (with a number of repetitions between 3 and 5), in the training plan to gain muscle mass you train in the so-called area of hypertrophy (with between 8 and 12 repetitions). The volume of training and the amount of series is to do it in comparison with the routines to gain weight and for weight loss are clearly superior.
First, 1-2 warm-up sets are always performed for each exercise with little weight and 15-20 repetitions. In this case, the main thing is the increase in the blood supply of all the relevant muscle fibers and the practice of the technique for the subsequent loading phase. The training to gain muscle mass is in the mid-range of repetitions and the intensity is the important thing.
Following the warm-up phase, the weight is chosen with which three to four sets of 8-12 repetitions each will be made. The weight should be chosen so that a clean execution of each one of the exercises can be carried out and, at the same time, supports a good stimulus for the growth. As for the orientation, you have to be able to carry out the last repetition of the last series without needing help.
Important points about the volume and intensity of the training plan to gain muscle mass:
• 4-6 exercises per muscle group
• 1-2 warming series before each exercise
• 3-4 work series
• 8-12 repetitions
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