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Rules of muscle growth

May 20th 2014 at 3:58 AM

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?

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 .
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.
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.
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.

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