PART 2 – TRAINING PRINCIPLES
Building muscle requires hard and intense training. But also a lot of rest; so that the body can recover and thus develop further. It will therefore be necessary to respect the fundamental and scientifically recognized principles of mass education.
– Always start your training with a basic exercise (polyarticular); which maximizes muscle fiber recruitment and anabolic hormone (testosterone, IGF1, growth hormone) release. Among these exercises we can mention squats, deadlifts, bench press, dips, tractions as well as military press.
– The number of repetitions is an important parameter to consider and must be between 6-12 repetitions. But it’s also beneficial to do them at an appropriate pace to maximize the anabolic response of the muscle fibers. For optimal growth; Try to make each set last between 40 and 60 seconds. Try to complete your streak at a pace of at least 2 to 3 seconds; for the eccentric phase (the descent) you have to really control the weight in this phase of the movement and try to always explosively come up on each rep.
– The principle of progressive overload: With every workout you have to try to load the bar. Or do more reps than last time with a similar weight in your sets. If you change any of the training parameters, your muscle will be forced to react to this new load; and its response will be to become stronger by increasing its size.
– Try to train each muscle group at least once a week, weak points can be trained twice a week, allowing for at least 72 hours of recovery. After intense workouts, muscles go through a repair and super-compensation process. It is important to give the muscles enough rest after training so that they can develop optimally. But also to ask for them again before they begin to wither away. One can create a training routine that focuses on 3 to 5 training sessions per week. Optimize your training so that it is intense but not too long. Usually 50-60 minutes is ideal; Aim for about 10-12 sets and 3-4 movements per muscle group.
End, Typical meeting plan :
- 5-minute cardiovascular warm-up (rowing machine, bike, treadmill)
- 5-minute dynamic warm-up using bodyweight movements (push-ups, pull-ups, dips, squats).
- Depending on the muscle groups to be worked, choose 1 basic movement (3-4 sets of 6-8 reps) + 2-3 complementary movements (3-4 sets of 8-12 repetitions per movement)
example : Quadriceps/sciatica session – SQUAT: 4×6-8 reps with 1min30 to 2min rest.
- – LEG PRESS: 3×8-10 reps 1 minute to 1min30 rest
- – THEN LEG EXTENSIONS: 3×10-12 repetitions 1 minute rest
- – ROMANIAN SDT: 3×8-10 reps 1 minute to 1min30 rest
- – And to finish: LEG CURL: 3×10-12 reps 1 minute rest – 10 minutes active rest (row, bike, carpet)
Article continued: Bulking – nutrition
Article written by Riadh Nemdil
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