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A good mass gain training program in powerlifting, combined with proper nutrition, guarantees a beautiful, sculpted body. To get an excellent result, check out the weekly basic training and menu.
Success in building muscle depends on a training plan, a regular schedule of visits to the gym, a balanced diet with a focus on proteins. If all this is not observed, then at best weight will be maintained, good physical condition, but you will not achieve growth in muscle mass and a sculpted body.
PRINCIPLES OF BUILDING YOUR OWN WORKOUT TRAINING PROGRAM TO GET BIG
When working with heavy weights, the average recommended class time should not exceed 40-60 minutes. Otherwise, you run the risk of starting the process of catabolism, because the body will begin to eat glycogen from the muscles.
When choosing intervals between sets, the recommended time for recovery is 1-4 minutes. With a longer rest, the effectiveness of the training decreases.
The average muscle recovery time lasts 48 hours, so you need to do 3-4 times a week.
Before you begin to hone the relief, you need to increase muscle mass. For this, there are basic training programs that are aimed at the work of several muscle groups at once and are designed to increase their volume.
There are still isolating exercises for one muscle group. They begin to engage in these exercises when turning the terrain.
Stage One for a strong body – Basic Exercises
- bench press, standing (bar to chest), sitting;
- pulling up on the horizontal bar.
The second stage for male muscle growth – work on individual muscle groups
The third stage – a detailed workout
- triceps and other small muscles.
The recommended number of repetitions of each exercise is three sets of 5-12 times.
WHAT WEIGHTS TO CHOOSE TO GET MUSCULAR TORSO
To avoid personal injury, work with free weights and weights that are comfortable with you. Most importantly, do not stay long on one weight, constantly increase it. Muscles grow only under stress, but it is impossible to increase weight dramatically, add 0.5-1 kg.
For a more effective result, expand your program by adding new exercises. Increase the load.
Qualitative muscle hypertrophy (muscle growth) occurs not during training, but during rest. Create comfortable conditions for yourself and do not disturb your muscles these days.
MUSCLE MASS GAINING PROGRAM FOR BEGINNERS
All exercises are done in three sets of 7-10 times. This weight training program for beginners is designed for 3 days a week.
Monday – working on triceps and shoulder muscles:
- close grip bench press.
Tuesday is a rest day. During rest from exercise it is allowed:
- muscle stretching.
On this day, you can cook on Wednesday and put in lunch boxes.
Wednesday – we train legs and back:
- barbell squat
- wide grip pull up.
Thursday – a rest day.
Friday – working on the chest and biceps:
- barbell lift
- wide grip bar press.
On Saturday and Sunday we rest, analyze the results, swim, dance, run, stretch the muscles.
After some time, we complicate the three-time training with additional exercises, add weight.
SECOND LEVEL TRAINING FOR MUSCLE BUILDING
Exercises are repeated in 2-4 sets, 6-8 times.
Monday – working on triceps and muscles of the chest and shoulders. We do:
- extension of the arms above the head;
- bench presses, below, on an inclined bench, lying with a narrow grip, just lying down;
- arms with dumbbells on an inclined bench, then standing;
- dumbbell lifts to the sides.
Tuesday – relax or do any light cardio workout.
Wednesday – working on the back muscles, the press, on the biceps:
- knee raise
- Scott bench barbell curl,
- bent-over barbell deadlift,
- pull up on the horizontal bar.
Thursday is a rest day.
Friday – working on the muscles of the legs:
- standing and seated calf raise;
- leg press;
- leg extension.
Saturday and Sunday – rest.