Bodybuilding requires effort, proper and sustained
work, as well as a diet aimed at increasing muscle mass. Here are some
important tips from experts:
Bodybuilding and increasing muscle mass are not easy
tasks, but it can be very enjoyable regardless of the results. But as we aspire
for the best results, we will provide you with a number of important tips
before registering for the gym.
-Start from easy to hard
Keep in mind that once you start doing bodybuilding
exercises to increase muscle size, you should participate in preparing for the
big goal you aspire for at least a month, meaning that in the first month of
training, you should do relatively easy exercises, and make sure that each
exercise you By performing using all kinds of equipment, you can repeat it
several times, about 20 times.
So, the first month is used to stabilize the muscle
and prepare it to carry heavier weights later. Care should be taken to
stretching and relaxing during training, and after about a month it will be
possible to start carrying heavier weights.
-Advanced stage
After you have gone through the initial exercise
period, which included groups that were repeated 20 times for at least one
month of training, you can gain weight and reach the state in which each group
is repeated 12-15 times, when the pressure is noticeable in the final exercises
and effort is great.
When you exercise on relatively heavy weights and repeat
them less often, you can start with bodybuilding and muscle building. In more
advanced stages you can even reach 8-10 repetitions. Heavyweights are ideal
exercises to increase muscle size. The recommended number of groups for each
exercise is 3.
-From machines to free weights
It is important to note that there is a big difference
between different bodybuilding machines and free weights. The greatness of
various sports machines manifests itself as limiting movement and maintaining
body balance, thus preventing injuries. The downside is that they occupy fewer
motor units and increase muscle size.
The free weights intended for more advanced exercisers
allow for free movement of muscles. The advantage in this is that there are
more and more motor units operating which with their help can achieve maximum
results. The downside to this freedom of movement is that the risk of muscle
injuries and infections increases.
-Diet
Be sure to consume the right amount of proteins, it is
advisable to consult a dietitian. Later, be sure to eat whole meals, rich in
vitamins and minerals, carbohydrates (especially before doing training),
dietary fiber and recall once again the importance of proteins.
In addition, drink plenty of water throughout the day
and during exercise. You should also consult your dietitian about the timing of
meals during the training day and rest days.
-Exercise bodybuilding at least twice a week
The fact is, in order to develop muscle mass
effectively, it is recommended to exercise three to four times a week. Recent
studies have shown that training can be done twice a week, but this is a very
long process. You should not squeeze the muscle with heavyweights and a series
of exercises that may surprise the muscle every time.
-Rest
As you exercise, make sure you get a good and adequate
sleep. The muscles can develop specifically at rest. In addition, the muscles
need to rest for 24 to 72 hours between each exercise.