In training program for rapid muscle growth, history of the basic program and the scientific substantiation of its effectiveness
History of the basic program https://www.goodreads.com/story/show/366069-health-and-reviews?chapter=1
It is believed that the first basic training program was described in the book , Olympic champion in weightlifting coach and lead the U.S., winning the famous Baltimore Colts tournament of American football Super Bowl V in 1971.
According to the authors' experience muscle growth work best sets 4-6 and 4-6 repetitions increase in load in each set. For simplicity, it is recommended that the 5 sets of 5 reps, hence the alternative name of the program - "5x5". http://healthandreviewprogram.blognet.me/2014/05/14/prevent-acne/What is the basic program?
At its core, "5x5" - typical lifter program aimed primarily at increasing strength. But it is obvious that if increases muscle strength, then with it increases the size of the muscle fiber and its surrounding sarcoplasmic.
http://laurensebastian.zoints.com/blog/view/PreventAcne-320605
Unlike training on Pumping with its large number of sets and repetitions, the base program primarily causes growth of the muscle fibers, not sarcoplasmic . Furthermore, the fiber structure is a more dense and supple.
Description of the program on the weight
Tuesday 20 May 2014
Important to work on the muscles
Protein - it's muscle tissue. Almost no protein in potatoes, pasta or bread
In order to cover the daily rate, you need to eat meat, chicken and fish. All other products close 150 grams of protein is almost impossible. https://www.smore.com/hvh5t-health-and-programWhat's most important to work on the muscles?
Impossible to achieve a result, changing the program every week or even every three months
Reconciliation of work "on the muscle" and "on relief" as meaningless - the body can not simultaneously burn fat and build muscle. http://healthandreviewprogram.blognet.me/2014/05/14/do-exercise-somanabolic-muscle-maximizer/
Execution of the program on the muscles , separation of training on the top and bottom of the body, four short workouts per week, the imposition of a separate cardio workout, full-protein diet and recovery - here are the basics of muscle growth. http://content2read.com/health-articles/training-program-supersets/
Most tend to overestimate the importance of sports supplements and select specific exercises, forgetting about the basic things such as adequate nutrition, recovery and progress working weights. But these things and are important for muscle growth. http://www.too4u.eu/blogs/266/611/training-program-supersets
In order to cover the daily rate, you need to eat meat, chicken and fish. All other products close 150 grams of protein is almost impossible. https://www.smore.com/hvh5t-health-and-programWhat's most important to work on the muscles?
Impossible to achieve a result, changing the program every week or even every three months
Reconciliation of work "on the muscle" and "on relief" as meaningless - the body can not simultaneously burn fat and build muscle. http://healthandreviewprogram.blognet.me/2014/05/14/do-exercise-somanabolic-muscle-maximizer/
Execution of the program on the muscles , separation of training on the top and bottom of the body, four short workouts per week, the imposition of a separate cardio workout, full-protein diet and recovery - here are the basics of muscle growth. http://content2read.com/health-articles/training-program-supersets/
Most tend to overestimate the importance of sports supplements and select specific exercises, forgetting about the basic things such as adequate nutrition, recovery and progress working weights. But these things and are important for muscle growth. http://www.too4u.eu/blogs/266/611/training-program-supersets
Do I need to do basic exercises
On the one hand, basic exercises really work. On the other hand, they
operate because there are only 5, and they are difficult to do too
much. In fact, the "fitness" variations of basic exercises are no
different. http://www.thearticlesdirectory.co.uk/article.php?id=109137
Selecting an activity - it is primarily a matter of personal preference. In fact, there is no evidence that the bench should be done necessarily with the rod, and not in the simulator. In fact - the main thing that you like what you do.
Nutrition for muscle growth
For muscle growth need three things: training with increasing load, adequate nutrition and sufficient time to recover muscles. Moreover, the contribution of training to the final result is not more than 30%, while power provides nearly 50%. https://storify.com/laurensebastian/specific-training-for-muscle-hypertrophy-macrocyclMuscles grow only when the total exceeds the normal caloric intake by 15-20% and the dietary protein is present a sufficient amount (not less than 2 g per kg body weight). Without the required amount of protein in the muscle is not simply a building material.
What supplements are needed for muscle growth? http://www.purevolume.com/laurensebastian/posts/5996460/Specific+training+for+muscle+hypertrophy-+Macrocycle+clusters+exercises
No need to believe in magic supplements ZMA and various amino acids that one little pill will cover the daily rate of 150 grams of protein. Yes, protein shakes help, but their number is just as important and one portion does not help. http://laurensebastian.soup.io/post/426610736/Increase-The-Intensity-Once-The-Muscles
Selecting an activity - it is primarily a matter of personal preference. In fact, there is no evidence that the bench should be done necessarily with the rod, and not in the simulator. In fact - the main thing that you like what you do.
Nutrition for muscle growth
For muscle growth need three things: training with increasing load, adequate nutrition and sufficient time to recover muscles. Moreover, the contribution of training to the final result is not more than 30%, while power provides nearly 50%. https://storify.com/laurensebastian/specific-training-for-muscle-hypertrophy-macrocyclMuscles grow only when the total exceeds the normal caloric intake by 15-20% and the dietary protein is present a sufficient amount (not less than 2 g per kg body weight). Without the required amount of protein in the muscle is not simply a building material.
What supplements are needed for muscle growth? http://www.purevolume.com/laurensebastian/posts/5996460/Specific+training+for+muscle+hypertrophy-+Macrocycle+clusters+exercises
No need to believe in magic supplements ZMA and various amino acids that one little pill will cover the daily rate of 150 grams of protein. Yes, protein shakes help, but their number is just as important and one portion does not help. http://laurensebastian.soup.io/post/426610736/Increase-The-Intensity-Once-The-Muscles
Rules of muscle growth
How many times a week to train, how many sets and repetitions to do,
and how to eat? Seven chief components of effective training on the
muscles
Which is better - the strength training or weight? http://www.bloglog.com/blog/healthandbenefitsprogram/411516/how-does-supplements-before-training
Muscle or feel stress and adapts to it (grows), or does not feel, and does not adapt. Yes, when you exercise your muscles "tightened", but this is just toning. To increase muscle mass needed load.
In addition, muscle growth and increase strength are directly related: increasing muscle mass, you increase muscle strength, and vice versa. Belief that 5-7 repetitions - is the work force at 8-9 - to ground, and 10-12 on the relief - more of a myth . http://www.subcultz.com/blog/forums/topic/benefits-supplements-before-training/
How often should I exercise?
Traditional split "mon-back, Wed-feet, Fri-chest" ineffective, as the muscles are not getting enough load. Works best on the upper alternating workouts (Monday and Thursday) and lower body (Tuesday and Friday).
For beginners as well a comprehensive approach to training all the muscles of the body every fifth day - of course, provided that the trainee is laid out on it completely. Engage in every day and do 25 exercises - the worst option. https://medium.com/p/878665901dd9
How to perform repetitions and approaches?
Exercises to do 4 sets per muscle (total of 20) of 15 reps - it's aerobics, not fitness. Choosing between a large (12-15) and a small number of repetitions (5-8), choose small. In addition, 4-8 sets is the maximum you need one muscle. http://laurensebastian.inube.com/blog/3812554/intense-workout-short-increase-training-density/Remember that muscles grow no matter what you do one hundred thousand times each exercise - muscles grow by increasing from workout to workout load, working almost to capacity and 5-8 repetitions in each set.
Which is better - the strength training or weight? http://www.bloglog.com/blog/healthandbenefitsprogram/411516/how-does-supplements-before-training
Muscle or feel stress and adapts to it (grows), or does not feel, and does not adapt. Yes, when you exercise your muscles "tightened", but this is just toning. To increase muscle mass needed load.
In addition, muscle growth and increase strength are directly related: increasing muscle mass, you increase muscle strength, and vice versa. Belief that 5-7 repetitions - is the work force at 8-9 - to ground, and 10-12 on the relief - more of a myth . http://www.subcultz.com/blog/forums/topic/benefits-supplements-before-training/
How often should I exercise?
Traditional split "mon-back, Wed-feet, Fri-chest" ineffective, as the muscles are not getting enough load. Works best on the upper alternating workouts (Monday and Thursday) and lower body (Tuesday and Friday).
For beginners as well a comprehensive approach to training all the muscles of the body every fifth day - of course, provided that the trainee is laid out on it completely. Engage in every day and do 25 exercises - the worst option. https://medium.com/p/878665901dd9
How to perform repetitions and approaches?
Exercises to do 4 sets per muscle (total of 20) of 15 reps - it's aerobics, not fitness. Choosing between a large (12-15) and a small number of repetitions (5-8), choose small. In addition, 4-8 sets is the maximum you need one muscle. http://laurensebastian.inube.com/blog/3812554/intense-workout-short-increase-training-density/Remember that muscles grow no matter what you do one hundred thousand times each exercise - muscles grow by increasing from workout to workout load, working almost to capacity and 5-8 repetitions in each set.
The best exercises for triceps
We must also consider the fact that many of the exercises on the
pectoral muscles seriously loaded triceps - when compiling the program
of training is always the most dilute days study of the pectoral muscles
and triceps muscles. http://glipho.com/caydenbeverley/strength-exercises-that-make-champion
The best exercises for triceps
As mentioned, the main exercises to work out the triceps are the bench press and close grip dips, developing both hands and chest. In addition, a good impact on the triceps has French bench .
Such exercises like pull triceps upper unit (see main picture) and extension because of the head, exactly like other isolation exercises, not recommended for beginners - before proceeding to the "sharpening" it is important to create a "base." http://www.imfaceplate.com/laurensebastian/development-legs-bodybuilders-who-were-unhappy-with-some-calves
Triceps at home
Home exercises to work out the triceps are the classic push-ups and push-ups on the bench. In this case, as in the case of bench press, narrow hands when posing pushups strengthens the triceps muscle involvement in the work. https://www.rebelmouse.com/laurensebastian/development-legs-bodybuilders--549592444.html
Technique of the push from the bench: install two benches (or chair) at a distance of 80-90 cm from each other; position on the same bench legs and grasp the edge of the other; slowly lower your body down, then go up through the work of the triceps.
Triceps development has an important role, because this muscle takes up 70% of the mass of all the muscles of the arm. The main exercises are basic triceps dips and close grip bench press; isolation exercises are allowed after two years of training. http://sett.com/laurensebastian/how-does-supplements-before-training
The best exercises for triceps
As mentioned, the main exercises to work out the triceps are the bench press and close grip dips, developing both hands and chest. In addition, a good impact on the triceps has French bench .
Such exercises like pull triceps upper unit (see main picture) and extension because of the head, exactly like other isolation exercises, not recommended for beginners - before proceeding to the "sharpening" it is important to create a "base." http://www.imfaceplate.com/laurensebastian/development-legs-bodybuilders-who-were-unhappy-with-some-calves
Triceps at home
Home exercises to work out the triceps are the classic push-ups and push-ups on the bench. In this case, as in the case of bench press, narrow hands when posing pushups strengthens the triceps muscle involvement in the work. https://www.rebelmouse.com/laurensebastian/development-legs-bodybuilders--549592444.html
Technique of the push from the bench: install two benches (or chair) at a distance of 80-90 cm from each other; position on the same bench legs and grasp the edge of the other; slowly lower your body down, then go up through the work of the triceps.
Triceps development has an important role, because this muscle takes up 70% of the mass of all the muscles of the arm. The main exercises are basic triceps dips and close grip bench press; isolation exercises are allowed after two years of training. http://sett.com/laurensebastian/how-does-supplements-before-training
Training for the development of the triceps muscle
Triceps: division by head
Contrary to popular belief to another, all three heads of the triceps are involved in the work at the same time. Exercises that can isolate any of them, in fact, does not exist; most heads of the triceps movements load evenly. http://www.flixya.com/blog/5755745/Herpes-infections
In other words, if you're behind the lateral head, it is practically impossible to accelerate its development on the growth of other heads of the triceps. In addition, the mass fraction of a particular head is determined by genetics rather the exercising.
Bleeding triceps: Strategy
Triceps, like other muscles, is best worked out the basic exercises - bench press close grip and Dips . While athletes with experience at least two years of training is not recommended to use insulating exercises. http://www.too4u.eu/blogs/266/610/herpes-treatment
It is important to note that training triceps requires perfect technique and execution of motion increased concentration at work muscles. Operating weight is better to use the average as the large weight adversely affects compliance with the proper technique. http://tkworld.it/forum/forums/topic/herpes-treatment/Features workout
Triceps training should be carried out no more than once a week, and the total number of sets in all exercises triceps should not exceed 3-4. The number of repetitions - the average in border 8-15 repetitions in each set
http://laurensebastian.svbtle.com/complications-of-infection-with-herpes-simplex
Contrary to popular belief to another, all three heads of the triceps are involved in the work at the same time. Exercises that can isolate any of them, in fact, does not exist; most heads of the triceps movements load evenly. http://www.flixya.com/blog/5755745/Herpes-infections
In other words, if you're behind the lateral head, it is practically impossible to accelerate its development on the growth of other heads of the triceps. In addition, the mass fraction of a particular head is determined by genetics rather the exercising.
Bleeding triceps: Strategy
Triceps, like other muscles, is best worked out the basic exercises - bench press close grip and Dips . While athletes with experience at least two years of training is not recommended to use insulating exercises. http://www.too4u.eu/blogs/266/610/herpes-treatment
It is important to note that training triceps requires perfect technique and execution of motion increased concentration at work muscles. Operating weight is better to use the average as the large weight adversely affects compliance with the proper technique. http://tkworld.it/forum/forums/topic/herpes-treatment/Features workout
Triceps training should be carried out no more than once a week, and the total number of sets in all exercises triceps should not exceed 3-4. The number of repetitions - the average in border 8-15 repetitions in each set
http://laurensebastian.svbtle.com/complications-of-infection-with-herpes-simplex
How to build triceps
With training for the development of the triceps muscle – triceps,
all about what exercises are most effective and how often to exercise.
Triceps muscle: anatomy
Triceps brachii (Latin musculus triceps brachii), known as the triceps - the extensor muscles, covers the entire back side of the shoulder consists of three heads: long (caput longum), lateral (caput laterale) and medial (caput mediale).
http://teslio.com/blog/post/laurensebastian/what-proper-nutrition-to-strengthen-male-fertility-5673Due to the long head of the triceps is a movement of the hand and bringing it back to the body and all muscle participates in straightening the forearm. Triceps is an antagonist of the biceps - when flexed biceps, triceps unfolded.
How to build big arms?
Many believe that the main role in the development of muscles of hands played mainly biceps , but this is not the case, since the mass fraction of the muscle is 30% of the total weight of the shoulder and arm. The magnitude of the triceps plays a big role in the amount of hands. https://storify.com/laurensebastian/how-can-the-prevention-of-osteoporosis
Excessive biceps training (especially chronic Pumping) contribute to the fact that the symmetry is broken arm muscles. Among other things, weak triceps negative impact on power rates in exercises such as bench press and pull-ups.
http://www.purevolume.com/laurensebastian/posts/5996334/How+can+the+prevention+of+osteoporosis
Triceps muscle: anatomy
Triceps brachii (Latin musculus triceps brachii), known as the triceps - the extensor muscles, covers the entire back side of the shoulder consists of three heads: long (caput longum), lateral (caput laterale) and medial (caput mediale).
http://teslio.com/blog/post/laurensebastian/what-proper-nutrition-to-strengthen-male-fertility-5673Due to the long head of the triceps is a movement of the hand and bringing it back to the body and all muscle participates in straightening the forearm. Triceps is an antagonist of the biceps - when flexed biceps, triceps unfolded.
How to build big arms?
Many believe that the main role in the development of muscles of hands played mainly biceps , but this is not the case, since the mass fraction of the muscle is 30% of the total weight of the shoulder and arm. The magnitude of the triceps plays a big role in the amount of hands. https://storify.com/laurensebastian/how-can-the-prevention-of-osteoporosis
Excessive biceps training (especially chronic Pumping) contribute to the fact that the symmetry is broken arm muscles. Among other things, weak triceps negative impact on power rates in exercises such as bench press and pull-ups.
http://www.purevolume.com/laurensebastian/posts/5996334/How+can+the+prevention+of+osteoporosis
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