Upside down! Heavy training due to the specific laws of human biochemistry inevitably slows down metabolism. And that automatically mean the stop of all the internal processes, including the increase of the muscle mass. So, aerobics on the contrary is extremely needed during the weight gain. It will not allow the inhibition of metabolism.
Practice. Do cardio after the weight training. Note that combination of two types of training abruptly increases the consumption of calories. You will have to increase the caloric content of the menu.
Attention! The experiments have significantly shown the increased mass of the leg muscles in the bodybuilders who did cardio in addition to the basic program of exercises. In the control group, where bodybuilders were engaged only in strength training, the weight gain was much more modest. However, if you train explosive strength and want to increase the strength results in jog or jerk movements, cardio will have the opposite effect. Your strength, conversely, will fall.
Always train with extremely high intensity.
Upside down! Even if you had a good rest, the next training session should be held in a “light” mode. Remember, even two workouts in a row cannot be performed with equal intensity. First of all, let us specify what high intensity is. It always means one thing: you try to increase your working weight. (Increase in the number of repetitions and sets, is not counted. The progress in your sport is measured only by kilograms.) The more you gain, the more useful is the training. At the next workout you should return to the “old” working weights and do with them the specified number of repetitions. Neither set should bring to “recession.”
Practice. As it is known, the optimal load range for muscle growth is 8-12 repetitions per set. When you increase your working weight, your task falls down to “fit” into this range and not to reach the mandatory “recession” with the new weight. If you’ve done 9 repetitions and the next repetition threatens to become “recessed”, it is better to stop. Especially since “recession” is not needed at the second (light) training. Alternate “heavy” and “light” days in the training of all muscles and muscle groups.
Attention! If you pump strength but not mass you always need to reach “recession”. This rule is applied even to the “light” workout.
Practice. As it is known, the optimal load range for muscle growth is 8-12 repetitions per set. When you increase your working weight, your task falls down to “fit” into this range and not to reach the mandatory “recession” with the new weight. If you’ve done 9 repetitions and the next repetition threatens to become “recessed”, it is better to stop. Especially since “recession” is not needed at the second (light) training. Alternate “heavy” and “light” days in the training of all muscles and muscle groups.
Attention! If you pump strength but not mass you always need to reach “recession”. This rule is applied even to the “light” workout.
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