Are you new to the fascinating world of bodybuilding? Then, first of all, you need to understand the basic principles and ideas of muscle growth! If you do not know the basic facts, you can compensate for the lack of knowledge of the facts mechanisms and principles! And to understand them, you are sure to achieve significant results!
You want to have a mountain to build muscle as fast as possible? You have certainly a lot of questions. Do not worry, all difficulties can be overcome, problems solved, achievable goals!
Let’s start with the first, the most important principle – fast muscle growth! Following this principle, you will always attract the attention of not only the “colleagues on simulators,” but also the opposite sex!
The Principle of “Recovery”
What is your bodybuilding? Sport? Mountain pumped muscles? Cubes press? Flat stomach sexy models? For each of you my definition of bodybuilding, individual. But fitness must be for you not just exercise, it should be your way of life, a way of life! After all, you will deal with them 24 hours a day. Do you think I’ll make you do push-ups at night? No! Know what happens at night the most important thing.
Muscle growth does not occur during exercise, and during the holidays! Paradox? But it’s true! Therefore, do not need training, long exhausting your muscles. Need a vacation, during which there is a “driving recovery.” After training the muscles there are small gaps. At rest, there is a restoration breaks and then the muscles adapt to stress. Muscles grow and when you sleep. Very convenient, is not it? Therefore, the balance between training and rest must be observed unconditionally and unreservedly!
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The Principle of “Overload”
Have you watched the patrons gyms that month left in the “pore former”? No muscle growth, inflated belly, almost no change at all! And do you know why? Because they do not increase the weight of the load. Each time one and the same load, the same weight, the same, familiar to exercise pain. Accordingly, the same result (or rather, lack thereof).
Note: each time, every workout you need to increase the load, put intractable challenges. Naturally, gradually, but each (!) Times. If the muscle does not increase the load (multiple repetitions, more weight compared with the previous loads), the muscles will not increase its size. All natural! You must set ourselves the task is much higher overload your muscles. Then the muscles adapt to a seemingly impossible task, and soon you will definitely be surprised progress! You will see it with your own eyes!
And more. If you make this principle to its credo in training, the result will exceed all your expectations!
The Principle of “Diary”
Do you know what the secret of major achievements in bodybuilding? That will help you organize, plan training sessions, keep in mind the principle of overload and other important principles? This diary. “Normal Diary” – you ask? No, unusual! Training diary! In it you will mark the weight taken by you in the last time, weight, planned to take today. In it you’ll have to pass, and others, very important things. For information on how to fill the blog I will discuss a little later. Do you think that will cope without him? Well, well … Then, my friends, do not be surprised the lack of progress…
The Principle of “Exercises”
All exercise can be classified into several parts:
- by the number of muscles involved in the exercise (isolation, base).
- in the direction of the vector (pulling, pushing).
- groups of muscles which occurs at the load (the abdomen, legs, back, etc.).
You, beginners are recommended primarily basic exercises. These exercises will ensure the rapid growth of all muscle groups. Classic basic exercises are performed using load (barbells, dumbbells), but not a simulator! They facilitate its principle of your task. Do you need it? Remember the principle of overload! It is necessary to correctly perform the exercise, then the muscles will be worked out.
The Principle of “Repetition”
What is repetition? This embodiment exercises from the ground up. Usually done 6-12 repetitions. This is due to the fact that it is the number of repetitions provides maximum muscle growth (and this is what we intended, is not it?). So you can perform a number of repetitions, lower the weight up to 60-70% on how many could take only one time. Well, for example. If I can squeeze lying barbell weighing 100 pounds, then 70 pounds over the bar I would have done from 6 to 8 reps. A series of repetitions at a time is called one approach or a set.
The Principle of Sets
Any exercise should be done in a certain number of sets. Sometimes you can load downplay or vice versa, to exaggerate. The most optimal number for fast muscle growth – in one simple exercise, from 2 to 4 business approaches. Sometimes they also added sets with minimum weight, warm-up. For muscle groups used in bodybuilding exercises 2-4, respectively, from 4 to 16 sets per workout. Is written as follows: bench press 4×6 – 8. That is, 4 sets of 6-8 reps. that’s the math!
The Principle of “Failure”
This principle is directly linked with the principle of overload. How do you know that the muscles are overloaded? When a muscle failure, i.e., muscle fatigue. With such fatigue correct technique of the exercise you are no longer under force. You press is not in full force, making a partial presses. Muscular failure – a guarantee of sufficient load on the muscles. If you stopped earlier, i.e., when the still can perform an exercise while your muscles do not receive the load, thus do not grow. And because you need to muscles grew and grew!
Previously, every bodybuilder had only one kind of workout. Monotonous exercises had to compensate for the significant number of exercises and approaches. Consequently, because of the enormous fatigue was very difficult to engage all muscle groups and work out with them fully. And hence, the effectiveness of training was low.
Then, instead of training decided to load the different muscle groups. This system is called “Split” (translated to English means “splitting”). In different days is assumed pumping different muscles. As a rule, the training takes place 2-3 days, then one day rest. Split a large set, but after each training day mandatory rest day! And all the muscles of the body get enough load once in 4-8 days.
The Principle of “Power”
The most difficult principle. Although for someone like … The bottom line is that you need to completely revise your diet. The reward will be a high level of achievements in sports! To muscles grow faster, you should eat more often, but reduce the portions. This, in turn, accelerate the metabolism. And also need to increase the number of mothers for building muscle – protein. At a ratio of 2 grams of protein per 1 kg of body weight. 70 kg – 3.5 kgs of protein. Awesome? Impressive?
The proteins contained in the eggs, fish, meat and dairy products. A protein shake? A great option, especially at night!
The Principle of “Growth”
The most important thing – the desire. With such an incredible tool as bodybuilding, you can get an amazing body. Build a mountain of muscle, or maybe just a little bit pumped up? Will succeed, if you have the desire and perseverance in achieving goals. You are not yet familiar with the unique capabilities of your body. Looking for professional athletes, remember that they were once in your shoes. Many do not know how, do not know fear. Start with small weight, gradually increasing the load. But today they are on top of the pedestal. So take a step toward him! Continue to grow, do not stand still! Change your body for the better!