Bodybuilding weight

Bodybuilding weight training in mass, a set of mass - this phrase, which can be the most often heard in the gym. Indeed, the set of muscle mass, it is the goal of 80% of the people who come to the gym.
Just want to mention that the article will be about training of the natural bodybuilders (i.e. without steroids). The thing is that the athletes who use anabolic steroids are trained quite different scheme (mainly in terms of time training and intervals between workouts).

And so, from what is this type of training:

Training time...

In the old good times, when the trees were large, and Arnold Schwarzenegger young athletes were trained in two and even three hours. In the modern bodybuilding all changed a bit, and formed new concept of time and frequency of the training. One of the athletes, who has spoken in favour of a short training, became Dorian Ятс. So, the optimal time training for a set of muscle mass 40-50 minutes. Believe me, during this time so you can download the muscles, as many do not load for two hours.

The principle of this training is in maximum load of muscles in a minimum of time. And naturally, on the basis of this principle, the next component of the training on mass is

High-intensity training.

The essence of this training consists in the fact that the break between the approaches should not be more than 1.5-2 minutes less than the chatter and occupation extraneous things - more training. A break of more than 3 minutes already have a negative effect on muscle growth. As for the breaks between sets of the same muscle groups - not less than 72 hours. Otherwise you run the risk of overtrain. When training of one group of muscles 1 times a week provides sufficient time for recovery.

Basic exercises.

There are basic and isolation exercises. The basic exercise is forced to work several muscles and muscle groups. For example, when training the chest basic exercise will be the bench. And isolating exercise - exercise, which is considering the specific muscle group, without the extra load on the other. In this case, an isolation exercise will be, for example, the layout of the simulator «butterfly».

Basic exercises - this is the basis. And it is with them should begin training.

Training with free weights (weights).

This is primarily a barbell and dumbbell. It is the exercise with a barbell and dumbbell forced to work several muscles and muscle groups. These exercises make our muscles grow. Insulating, in turn, are aimed at improving the form of muscle.

Increase of working weights.

In the recruitment of muscle mass constant increase in the operating balance is necessary. This is mainly for basic exercises. Muscles should feel the constant increase of the workload for continued growth. And then, weight 80 kg. will never give the muscle of such an effort, as the weight of 100 kg. Operating weight must constantly grow. This is a very important moment.

The number of repetitions.

During the mass the number of repetitions should be 8-12. For more experienced athletes (experience of более2-3 years), this figure may be less. But not less than 6 reps.

Technique of the exercise.

This is a very important moment. From the correct equipment exercise depends on the final result. This applies mainly to beginners, but sometimes and to the more experienced bodybuilders.

Also in the increase of the operating balance is very important not to neglect quality and technique of performing the exercises.

The recovery.

Let your muscles time to recover. The best option - one muscle group training once a week.

Well and, of course, it is necessary to find a proper training program.