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How to organize bodybuilding training sessions if you want to gain weight: training programs, basic principles and videos. How to organize training for training, if you want to gain weight: training programs, basic principles and video - srk-015 bodybuilding in Youtube.

The basic principle of bodybuilding srk-015 bodybuilding weight training

Squat, relax, eat - it’s in these three words that it is possible to lay down the main principle of bodybuilding training for weight. It means that the core of the training will be basic exercises, nutrition should be plentiful, srk-015 bodybuilding and you should go to the gym no more than 3-4 times to give the muscles time to recover and grow.

Bodybuilding exercises

Basic (or multi-joint) exercises are exercises where several muscle groups are involved and several joints work. Squats, deadlift, srk-015 bodybuilding bench press, pull-ups, pulling the barbell in a slope, push-ups on the bars - these are all basic exercises.

As a rule, they are the most difficult to perform. But they are the most effective tool for gaining srk-015 bodybuilding muscle mass. The base is the platform on which the program of training for mass in bodybuilding is built. srk-015 bodybuilding Isolation exercises are those that work out only one muscle (and involve one joint. In weight training, srk-015 bodybuilding they are secondary and act only as an addition to the lagging muscles.

srk-015 bodybuilding Weight training programs

srk-015 bodybuilding Full body weight training

Fullbody - a program that allows you to pump all the major muscle groups for training. You need to do three workouts per week, alternate between workout A and workout B

Workout A

srk-015 bodybuilding - squats with a barbell on the shoulders -

3 approaches / 8-12 reps - bench press - 3 sets / 8-10 reps

srk-015 bodybuilding - pull-ups - 3 sets / maximum reps -

sitting dumbbell bench press - 3 sets / 10-12 reps

srk-015 bodybuilding - lifting the barbell for biceps - 3 sets / 10-12 repetitions

srk-015 bodybuilding - twisting on the press - 3 sets / 30-40 repetitions

Workout B

srk-015 bodybuilding - deadlift (or draft on straight legs) - 3 sets / 6-8 repetitions

srk-015 bodybuilding - push-ups on bars - 3 sets / 8-10 repetitions

srk-015 bodybuilding - barbell draft on a slope - 3 sets / 8-10 repetitions

srk-015 bodybuilding - “French bench press” - 3 sets / 10-12 repetitions

srk-015 bodybuilding - lifting dumbbells for biceps while sitting

srk-015 bodybuilding - 3 approaches / 10-12 repetitions - lifting legs in the hang - 3 sets / 15-20 repetitions.

Split weight training

Split program works out different muscle groups in different days

Monday (legs, shoulders)

srk-015 bodybuilding - squats with a barbell - 3 sets / 10-12 reps

srk-015 bodybuilding - leg press in the simulator - 3 sets / 10-12 reps

srk-015 bodybuilding - bench press standing - 3 sets / 8-10 reps

srk-015 bodybuilding - pull the bar to the chin - 3 sets / 10-12 reps

srk-015 bodybuilding - press - 3 sets / max

Wednesday (back, triceps)

srk-015 bodybuilding - deadlift (or rod draft on a slope) - 3 sets / 6-8 reps

srk-015 bodybuilding - pull-ups - 3 sets / maximum reps -

bench press with a narrow grip - 3 sets / 8-10 reps

srk-015 bodybuilding - French press - 3 sets / 10-12 reps

srk-015 bodybuilding - press - 3 sets / max

Friday (chest, biceps)

srk-015 bodybuilding - bench press lying - 3 sets / 8-10 reps

srk-015 bodybuilding - bench press on an inclined bench

srk-015 bodybuilding - 3 approaches / 10-12 reps - dumbbell layout - 3 sets / 12-15 reps

srk-015 bodybuilding - lifting the bar to biceps 3 sets / 10-12 reps

srk-015 bodybuilding - press - 3 approach / max

It is believed that a bodybuilding training program for a full body body is more suitable for beginners. srk-015 bodybuilding A split program with a deeper study of each muscle group will allow for muscle building for those who have been engaged for more than a year.

The correct exercise can be seen in the video clips of training for the mass srk-015 bodybuilding Weight training.

Bodybuilding nutrition mass training should include a fair amount of protein and carbohydrates. Proteins act as a building material for muscle growth, srk-015 bodybuilding and carbohydrates are needed to generate the energy necessary to overcome training stress and recover from it.

Arnold Schwarzenegger recommends to eat every 2-3 hours during training to gain mass - srk-015 bodybuilding to maintain a constant level of nutrients in the body.

PhilHit, an athlete, a 6-time Mr. Olympia title holder, srk-015 bodybuilding insists that each meal should contain about 30 grams of protein. More, according to many nutritionists, together with him, the body is simply not able to absorb at a time. In bodybuilding training for mass per day, srk-015 bodybuilding approximately two 2 grams of Belkan each kilogram of weight should go out.

When taking carbohydrates, it is better to limit the time before lunch, and in the evening make emphasis on white foods. This will allow with muscle mass to limit the body's accumulation of excess fat. You should also limit the use of simple carbohydrates (flour, sugar, etc.) and replace them with complex ones (cereals).

An example of a daily diet in bodybuilding workouts

srk-015 bodybuilding - breakfast: oatmeal + toast with cheese, a cup of coffee

srk-015 bodybuilding - snack: banana + serving of protein

cocktail - lunch: buckwheat (rice, potatoes) + low- fat meat or fish, vegetables

srk-015 bodybuilding - snack: a cup of cottage cheese + a glass of milk

srk-015 bodybuilding - dinner: vegetables + low-fat meat (better total, chicken breast)

srk-015 bodybuilding - snack: a portion of a protein shake or low-fat cottage cheese, a glass of milk.

What else you need to know about the bodybuilding weight training program:

srk-015 bodybuilding - sleep at least 7-8 hours. Muscles are growing in training, and in the process of recovery after them. Sleep is the best way to recover;

srk-015 bodybuilding - increase working weights on the bar. Progressive load is the key to the correct bodybuilding training program to mass. Throw 1.5-2 kg on the bar immediately as soon as you manage to do the indicated number of repetitions in the last workout;

srk-015 bodybuilding - the right technique is the key to health. Squats and traction are complex exercises that you can not start without consulting a coach and staging equipment;

srk-015 bodybuilding - Eat a banana 30-40 minutes before your workout to give your muscles energy. Drink a protein shake and eat another banana immediately after exercise to restore the balance of nutrients in the body;

srk-015 bodybuilding - If muscle mass does not increase, remove the secondary exercises from the training program. Leave only the base — squats, bench presses, srk-015 bodybuilding traction. Take more for rest - stretch the weekly program for one and a half weeks.

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