TRAINING SHEET FOR MUSCLE MASS

Those who want to develop muscle mass must train intensely.

The training program for the development of muscle mass is fundamentally different from a training to increase muscle mass (hypertrophy) or to improve the silhouette.

THE PRINCIPLES OF TRAINING TO DEVELOP THE MUSCLE MASS
The program mainly includes complex fundamental exercises that stimulate coordination between large muscles, such as pectoral, back and legs.

The key to success in developing muscle mass is the gradual increase in strength.

We explain what it means and analyze in detail all the possible variants of a training program for muscle mass.

Our goal is to provide you with the theoretical foundations, so that you can be aware of the specificities of a workout for the development of muscle mass.

In addition, we offer you the possibility to choose between basic training programs for the development of muscle mass or to create your own one.

  1. TRAINING FREQUENCY
    To build a quality muscle mass it is sufficient to subject the muscles to adequate efforts three times a week.

Given the intense stress with so much weight and detachments from the ground at the limit of the forces it is therefore advisable to take at least one day off between two sessions.

In general, you can think of a training program for muscle mass by dividing the areas of the body with a split routine workout or with a circuit for the whole body.

Especially for those who are starting out (less than 6 months of training), full body training is more suitable for developing muscle mass.

Attention is particularly focused on the fundamental exercises in weight lifting, rowing, Bench Press, Military Press and squats.

Given the high frequency of these fundamental exercises, in a very short time you will see great improvements in strength.

Our tip: for workouts with excellent results, try our free Body Check. Calculate your BMI and receive diet and training tips tailored for you.

Experienced athletes (more than a year of training) who wish to develop even more muscle mass, can prepare a training program divided into split routines.

For these cases, a classic 3-day subdivision dedicated to the back / biceps (day 1), pectorals / triceps (day 2) and legs (day 3) is indicated.

Here is a summary of your training frequency:
3 training sessions per week
Full body training program for beginners
Split workout routine for experts
Break days are particularly important because they allow the muscles to grow.

In fact, these processes take place during recovery and regeneration breaks and not under stress.

To train resistance further and to an excessive extent is absolutely counterproductive to the growing muscle mass.

During a very intense workout many calories are burned at the expense of the development of muscle mass. Long endurance training stimulates the production of catabolic hormones (to the detriment of the muscles) and therefore have effects.

We recommend to include a maximum resistance session in the training program for the development of muscle mass; the advantage is that it accelerates the transport of nutrients within the musculature thus stimulating the regeneration of individual muscles.

Resistance training should be done on a day off during the week.

Here is a summary of the breaks:
Muscles grow during recovery breaks
Moderate resistance training to strengthen physical fitness

  1. SUGGESTIONS FOR THE TRAINING PROGRAM TO DEVELOP MUSCLE MASS
  2. KEEP A TRAINING DIARY
    Anyone who really wants to develop quality muscle mass should definitely keep a training diary in which to record the series done and the weights loaded.

In this way he will have the security of respecting the gradual increase in strength and weights.

  1. SUPPORT SPORTS SUPPLY
    In addition to progressive weight training and a structured diet, sensible use of sports nutrition as part of a training program also supports the development of muscle mass. In general, you can determine what your calorie needs are even during the development stages by using the calculation of calories and then adjust your diet.

The creatine supplement improves speed and maximum strength with benefits for those who train especially with very heavy fundamental exercises and few repetitions. In addition, creatine helps to hydrate the muscles, with particularly positive effects for the storage of glycogen in the muscles themselves.

For a protein intake sufficient for muscle growth, a protein shake such as the one with Whey Protein, which, thanks to its excellent amino acid profile, is ideal for maintaining and developing muscle with lasting effects, can be useful.

Are you interested in the benefits of the protein shake and would you like to know which ones are the best ones to develop muscles effectively? Then take a look right here.

Before training:

Do you want to level up your workout to develop muscle mass? Then you cannot neglect the right preparation, because efficiency in training begins even before sweating. A truly profitable workout starts in the head and then passes on to the muscles. With our Amino Pre-Workouts, you can replenish your energy before training and you can push yourself to the maximum level. Of course, without artificial flavors, but with essential amino acids for the muscles.

An effective training program

I bet a gym membership that at least one of your good intentions for this year concerns your fitness.

Many of us want, in one way or another, to get fit. Too bad that after 2-3 weeks of fury in the gym or in the park, we find ourselves relentlessly falling back into our dear, old bad habits.

Why do we fail?

Make physical activity a habit
A few years ago now, I told you about the 10 habits that changed my life.

And guess what I put in the top 5? Yeah … physical activity.

Sport has a very long list of pros and very few cons: it increases our psycho-physical well-being, improves our mood, makes us more beautiful and toned, allows us to be more resistant to stress, allows us to train our mind, etc. . I could fill the whole article with the benefits of physical activity, yet …

… yet many of us have difficulty making it a real habit.

Maybe we join the gym with great enthusiasm, but after the first weeks, we start skipping 1 lesson, then 2, then 3, to finally find ourselves having given up a whole month of training; and here we promise that we will start again from next month: however, we find ourselves in a vicious circle of endless “stop & go”. Our lack of constancy and self-discipline negatively affects our results, which in turn undermine our self-esteem and our motivation to go to the gym.

How can we break this vicious circle?

In my experience, the first step to making physical activity an integral part of our daily lives is to make it a habit.

Yes, thanks to the deck! I know I have to make it a habit Andre, but I can’t do it !!!

If we can’t make sport our daily habit, it’s because we make the mistake of starting fourth! We exaggerate in the early days, as if we were Rambo experts, and then, unpacked, we collapse on the sofa.

For this reason, today I want to offer you a simple and effective training program.

The goal of this program is not to transform you into an ultra-sculpted photo model, but rather to make physical activity an indispensable habit.

The peculiarities of this training program are in fact:

the semplicity. Few simple exercises targeted for a complete workout.
practicality. You can do this workout at home, without the need for special equipment.
effectiveness. To move to the next level in your physical preparation, you must first learn the basics.
Let’s see this program in detail, but first a small note.

The training program
The program designed by Gillian Mounsey provides 3 days of training and a maximum commitment of 30-40 minutes for each training session.

If you think you don’t have enough time for this workout, I recommend you take a look at this table and find out how much time you are wasting on unnecessary activities.

But let’s see how training is organized and what exercises to do:

Day 1
The first day (Monday would be ideal), provide a complete workout with 20 minutes of cardio and 10-20 minutes of strength exercises. For time needs, it is possible to separate the cardio activity (in the morning for example) from that strength (in the afternoon for example), although it is advisable to carry out the training in a single session.

In summary, the first day you will have to do:

20 minute walk / ride. The goal is, for the same amount of time, to increase the distance traveled every week.
10 minutes of strength exercises. In this case, the goal is to increase the training time by 2 minutes every 2 weeks, up to 20 minutes.
The strength exercises

As said the exercises are simple and effective. Specifically, the first day of training includes 3 types of exercises that must be repeated in sequence, without breaks. At the end of each round you will have to take a 1 minute break, and then start again with the sequence of 3 exercises, until you reach the time limit of 10 minutes.

The 3 exercises are:

5 pushups.
10 abs.
15 push-ups on the legs.