5 principles of muscle growth

Coming to the hall, beginners increasingly rely on particulars read in social networks, or heard from a coach who is not interested in your progress. This strategy is ineffective and often does not allow to build up a decent muscle mass. And all because for the growth of muscle mass you need to rely not on particular, but on principles that will allow you to later take into account particulars and progress at horsepower rates.

Principle# 5: The technique is more important than the weight of the

The technique with which you perform absolutely any exercise is always more important than the weight that you raise, pull or press. The fact is that the wrong technique not only leads to injuries, but also does not allow you to effectively build muscle mass. The load that you want to attach to your muscles is shifted to your joints. You train joints, not muscles. Roughly speaking, the weight that you apply to muscles with the wrong technique is always less than the weight that you apply to your muscles with the right technique. If you constantly cheating, if you do not observe basic safety rules when performing traumatic exercises, you will not see either health or muscle.

Principle # 4: The main exercise

Bodybuilding is a system consisting of training, nutrition and recovery. By neglecting one thing, you destroy the entire system. We can not name the main exercise in the gym, as different exercises pump different muscle groups with different efficacy, but we can name the main exercise in the whole bodybuilding. The main exercise in bodybuilding is the ability to comply with the regime.

principle №3: Base plus insulation

Some amateur bodybuilders advised to forget about the isolated exercises direct all our efforts on basic, polyarticular movement. At the same time, some obscurantists declare ineffectiveness of basic exercises, calling for one isolation. Well, we will not even discuss the second approach. Obscurantism, stray novice bodybuilders, desire to burn in hell of protein spoiled, rotten chicken breasts and fake pharma. The first approach, when you "hammer" on isolation, takes place, if you are still quite a young beginner. However, practice shows that it is best to add one isolated exercise to several basic exercises. For example, to bench press and push-ups on the uneven bars, you should add a French press in any of its forms, otherwise your triceps will not thank you. To pull up and pull rod in the slope is to add lifting barbells or dumbbells to the biceps, otherwise the biceps will be displeased. Also, it is worth adding flies to the rear delta, which is not actually worked out in the basic exercises. You can add wiring for nursing and twisting or raising legs in the press for a press.

There are exceptions here. The lower part of the body absolutely does not require isolation. Add squashes or pressure to your squats and your legs will grow without any isolation.

principle №2: The value of sleep can not be overstated

Dream - an integral part of the regime, but it is necessary to stop a little more, because it is impossible to overestimate the importance of healthy sleep for a bodybuilder. If you have a choice: practice, eat or sleep, always choose the third option. However, since bodybuilding is a regime, sleeping is also better in the regime. Go to bed when it's dark and wake up at sunrise. On personal feelings, I can say that in winter, an average sleep is required for an hour more. It looks like this: in the summer you go to sleep at 21:00, waking up at 5.00, while you go to sleep in winter 20.00-21.00, waking up at 6-7 am.

Read "The ideal sleep conditions for increasing testosterone levels»

№1 principle: The progression loads - important in muscle growth

No matter how much you eat, no matter how much you sleep, no matter how much you train in the basic exercises, adding isolation to them, you will not achieve anything if you stumble in one place in your working scales. To grow, you must constantly increase your workload. Only progressing from training to training, you can build muscle. Without this principle, everything we talked about today does not work.

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