Which diet should be favored to develop endomorphic musculation?

Mass gain is a very important step for those who practice bodybuilding. For best results, strict diets are imposed on practitioners. These vary according to the morphology of the person .

There are 3 types and each of them has specific needs. Here’s all there is to know about feeding an endomorph .

The ideal diet for endomorphs
This type of morphology makes it easy to take mass, but also fat. It is therefore necessary to limit the intake of bad carbohydrates as much as possible .

The calories required can vary between 2500 and 3000 kcal , depending on the practitioner’s body size. overnight lean keto But in all cases, protein is needed and must be included in every meal .

Lipids found in their natural state should be sufficient to avoid deficiencies. When it comes to carbohydrates , you have to be very careful and limit them to the maximum .

The best is to consume at breakfast and after training so that there is no storage of fat.

The sport program for muscle mass gain
For optimal weight gain, an endomorphic person should practice as much cardio as possible . This will allow a dry and avoid the storage of fat.

The main thing during sessions at the gym is to limit the weight of the dumbbells to lift . Finally, your rest periods should not spread too much, at the risk of reducing to nothing the warm-ups .

This type of morphology easily stores fat. So, as soon as your recovery is over (5 to 10 min), go back to training .

What is an endomorph?
People who have this morphology have basically a slow metabolism . Their bone structure is very robust, which gives them a slightly stocky silhouette. It is the ideal corpulence for this discipline. The endomorphous beginner will have no trouble gaining muscle mass.

The concern: the increase in fat is very fast. Hence the need to monitor carbohydrate intake . Anyway, the general appearance of this individual remains perfect for muscu. Sturdy bones allow muscles to develop over a very short period of time .

Food remains the basis of any physical change. For endomorphs, mass gain is natural and easy provided that foods and fatty ingredients are limited to a certain threshold.

People with this morphology should be careful not to let go of the risk of getting fat. Training is also very important .

Thrust rod in the slope. We study all the subtleties and secrets

Thrust rod in the slope: what, what and why?
Believe it or not, barbell traction refers to the golden three of the most effective exercises for developing the back muscles. However, despite its high status, it is still avoided by many people who visit the gym (especially beginners). The main reason for this state of affairs seems to me to be the unwillingness of personal trainers and rangers to listen to the questions of newcomers. Most often, the process is put on stream and the next newcomer is considered only as an influx of new investments. It is not explained to beginners that the best exercises (at least at first) are exercises with free weights – barbells, dumbbells and weights. They stick to the simulators and perform the most clear and simple (in mechanics) movements.

Note:

2/3 of the muscle mass of the person are the legs and back. Therefore, if you want to become big, pay them special attention and spend a corresponding amount of time to work them out.

When the question concerns the development of such a muscle group as the back, the first thing the acquaintance of young people begins with various block simulators. Such designs also have a place to be, but nevertheless they should not form the basis of training, and often the opposite happens – what is easier and at hand, goes into action. Well, okay, it was a small introductory for a common understanding, now let’s get to the point.

The barbell in the slope is a core bodybuilding exercise for the development of a massive back. Several joints take part in the work: shoulder, elbow and scapula. Muscle atlas is as follows.

Thrust barbell
As for kineseology thrust, the movement is controlled by the mixing of the blades. Moreover, there should be a complete reduction of the blades, otherwise the amplitude is reduced and the effectiveness of the exercise drops significantly. During the run, the torso and legs are immobile. The muscles that do this are reduced without shortening (isometrically).

Note:

All further narration will be divided into sub-chapters for better mastering the material.

The benefits of doing thrust

This is a favorite exercise of many professional bodybuilders, because it gives:

№1. Increase muscle strength and size

Traction in the slope of something resembles rowing in canoes, and as you know, the rowers have one of the most impressive backs. The broadest backs take most of the load on themselves; trapezoid and rhomboid muscles are also well developed. These muscle groups are responsible for the overall back mass.

№2. Improved flexibility

By doing craving, you will become more flexible, this is due to stretching the biceps of the hips, while keeping the body as even as possible.

Number 3. Good posture

Traction strengthens the lumbar region and the entire muscular corset of the back. They train a harmonious contraction of large and small muscle groups “tied” to the spine. As a result, their strength is equalized and the output is a healthy back with a proud posture.

№4. Increase in net power and strength in basic exercises

Confirmed by practice and scientifically proven fact – the draft in the slope contributes to the progress in such exercises as bench press and deadlift .

№5. Enhanced calorie burning

Exercise belongs to the category of “slimming”, because a large cumulative effort of several muscle groups is generated, and this increases the metabolic rate. When the amount of calories burned is greater than the amount consumed, the excess mass goes away.

Strength training is the best way to respond to improving body composition – fat mass is lost, muscle increases. All this ultimately leads to more appetizing forms.

So now go to …

Thrust rod: technology performance

At first glance it may seem that the exercise is from the “lightweight” series :), but this is not the case – there are various subtleties and nuances of accomplishment, which we will discuss below. Step by step, the execution technique consists of the following steps.

Step number 1.

Equip a barbell with a weight and place it on the floor. Bend your knees and move the torso forward, keeping your back straight and almost parallel to the floor. Look forward. Hands should hang over the projectile and be perpendicular to the floor and torso. Grip – slightly wider shoulders. This is the starting position.

Step number 2.

Keeping the body steady, exhale and pull the barbell towards you (towards the middle of the abdomen). Keep your elbows close to your body and use only the strength of your forearms to hold the weight. In the upper position, squeeze the back muscles, holding the peak contraction by 1-2 seconds.

Step number 3.

Inhale and slowly control the barbell to its original position. Repeat the procedure for the specified number of repetitions.

In the picture version, this whole mess looks like this.

thrust rod in the slope, the technique of execution
In motion, the process is such a picture.

The main technical issues that need special attention:

until you master the technique and do not develop the general muscular frame of the back, you should not go to large weights;
do not let the body move;
throughout the movement keep your back level, almost parallel to the floor;
do not rush and jerk the weight;
do not pull the bar too high (to the chest) or too low;
use a weightlifting belt for better stabilization of the back and when working with large weights;
as soon as you lower your gaze on your legs, your back immediately curls up.
if you have problems with flexibility, then do the exercise, keeping the buttocks pressed to a vertical support (wall);
with significant weights, use special straps and gymnastic belts.
Now let’s look at the main mistakes that occur when performing the exercise. These include: 1) rounding the back; 2) straightening the body; 3) flexion of the wrists 4) weight traction solely due to the strength of the arms.

thrust rod in the tilt runtime error
With regard to variations of the rod in the slope, they are as follows:

thrust reverse grip;
traction in Smith’s car ;
rod thrust to the chest (on the rear delta).
barbell tilt options
The classic version of the implementation of the rod to the belt is a straight grip thrust. Reverse grip is most often not used because of strangeness. However, it is precisely in this grip that lies the secret of a huge back, which not many people know. The fact is that direct grip causes the athlete to spread his elbows wide and pull the bar to his chest. In this regard, the broadest muscles practically do not work. To include the “wings” in work, you must use a reverse grip (on the biceps). It is he who makes the barbell pull to the belt and sights the broadest. Ideally, during a back workout, it is better to combine both options, for example, to start with a straight grip and more weight ( 2 approaches), and to finish off with a reverse grip with a reduced load ( 1 approach).

It is also worth noting that the exercise is not only pivotal for the development of the back muscles in men, ladies should also include it in their training program . By the way, you can practice it even at home, using a mop (with some weight on the edges) or a backpack (with books) instead of a barbell.

traction in the slope at home
Well, in conclusion, I would like to make out 5 practical tips that need to be learned when working with this traction exercise.

Note:

The trainer of professional athletes Glenn Pendlay from MS USAW (USA) conducted a study of EMG activity of various variations of barbell traction in the slope. He found that the classic tilt with the return (in each repetition) of the projectile to the floor makes it possible to strengthen the muscular corset of the back much better than any other variation.

So, these tips are as follows.

№1. Return the bar to the floor with each repetition.

When the neck hangs in the air with the classic performance, the upper back is less than the load. To RDX Surge work the entire muscle layer, return the barbell to the floor in each repetition.

№2. Imitation of a press lying.

The movement of the tilt should resemble a bench press in reverse.

Number 3. Movement elbows.

So that the exercise does not turn into a lift for the biceps, pull your elbows to the ceiling, and not just drag the weight with your hands.

№4. Correct body position.

Keep your back level and body parallel or slightly at an angle to the floor. Do not allow the body to “walk” and cheat at the expense of the hips and knees.

№5. Head position.

It is not necessary to look in the mirror in front of you; in this case, the neck can ache from straining. Do not look at your feet, it will round your back. Just point your eyes slightly forward.

Well, that’s probably all, remember all the calculations presented, and you will become the owner or the owner of the most beautiful back in the hall!

Muscle fibers. Practical side of the training

what training parameters should be followed when working with different types of MV, and also get acquainted with one interesting feature of the training. Well, in the conclusion of a poster we will analyze the “insides” of the majority of muscle groups, and on the basis of these data we will offer specific training programs. All this I would like to fit in one note. As it will be in reality, the scribbling will show whether Ostap will incur today or not :).

Muscle fiber and exercise. Part 2 logo

If you do not understand anything of what was said, so much the better, at least read the note to the end. And we begin.

Muscle fibers: features for different body types and training parameters
Well, we will begin, as usual, with a rollback into the past – referring you to the materials of our previous magnum pump xr part , in which we covered research questions regarding muscle  fibers. Be sure to read them, otherwise you will “swim” in the second part, we go further. And today on the agenda is the practical side of working with mv: we will learn specific facts about fibers I and II types and find out which training program will allow them to be shaken as efficiently as possible. Actually, we move from words to new words :).

Note:
For a better understanding of the material, all further narrative will be divided into sub-chapters.

Body types: what factors affect the buildup?

The way your body responds to a training stimulus is 80% determined by genetics. This means that the predominant type is m. can be strengthened with proper training stimulus. In other words, if your training program is sharpened by the genotype of certain muscle fibers, you will most likely get the maximum benefits from the exercises.

Next, we will examine the muscle fibers in the key of genetics and strength training.

There are two types of m. with additional subtype:

Slow fibers, type I : produce low voltage, have significant fatigue resistance (hardy) , motor neuron α of small size;
Fast jerking fibers, type IIA : produce high tension, resistance to fatigue to a point, motor neuron α of medium size;
Fast jerking fibers, type IIB / IIX : produce very high voltage, get tired quickly, large motor neuron α.
Our stable body shape is usually laid by the age of 20 , i.e. At this age, obvious signs of genetics are most pronounced. With the help of anthropometry, we can fairly reliably determine our body type . Stable in this case implies that with the subsequent age a person “acquires” kilograms – an additional (most often fatty) mass sticks to his initial backbone . Thus, the skeleton of a person can be an ectomorph, but a sedentary lifestyle and sedentary work form an intermediate / mixed type of it. For example, ectomorph-endomorph / ectomorph with a stomach (tall, lean type, but with an increased waist) .

If we evaluate the body types from the point of view of the prevailing mv, then:

ectomorphs – a greater proportion of slow muscle fibers of the 1st type;
mesomorphs – higher% m.v. fast twitching, types 2a and 2b ;
endomorphs – the greater the proportion of m. type 2b .
Pure body type is a relative rarity, we all in one way or another are a mix of type I and 2a and 2b fibers , just the percentage from person to person varies.

Other genetic factors also contribute to an athlete’s muscle development – strength, muscle volume. These include (according to various scientific studies) :

myostatin: anti-growth genotype, inhibiting (inhibiting) muscle growth;
interleukin- 15 : IL- 15 is a moderator of muscle mass in response to strength training;
ciliary neurotrophic factor: CNTF G / G and G / A genotypes show greater muscle hypertrophy compared to A / A homozygotes;
alpha-actinin- 3 : the ACTN-3 genotype R577X is highly represented in strength / power sports athletes;
Light chain myosin kinase: an enzyme involved in the binding of myosin and actin. The more of this protein, the greater the interbridge junction, the brighter the force appears. The disadvantage is that the level of fatigue increases significantly;
Angiotensin-converting enzyme (ACE) : an enzyme that determines vascular tone. You also have the insertion gene “i” or the deletion / deletion gene “d”. People with “ii” tend to carry a high proportion of type I muscle fibers . For those with “dd”, fast twitch fibers predominate, and individuals with “id” have an equal amount of mv. I and II types. The ACE d allele has a positive effect on muscle development.
All of these genetic factors were analyzed in 3 body types, and here are the results that were obtained:

genetic factors that influence genotype variability
Conclusions or what to expect in various long-term body types from strength training:

ectomorphs – an increase in strength / strength indicators, but not necessarily muscle mass;
mesomorphs – increase in strength, volume and endurance;
endomorphs – an even greater increase in strength and muscle mass.
Now let’s talk about such a factor as …

Load time

Regardless of body type, it is important for an athlete to choose a training incentive that would recruit both types of fibers. Too short (approach lasts less than 60 seconds) – we do not fully recruit m.v. type i . Too long (approach lasts more than 180 seconds) , and we will allow m.v. Type I to recover and continue to use them, therefore, we will compensate for the recruitment of type 2a and 2b fibers , which are important for the development of strength.

 

Can I swing every day? All the truth.

Today on the agenda is a very interesting topic called – Is it possible to swing every day? She drew from your calls to the project mail and requests to give the most detailed answer to this controversial question. Well, let’s not stand aside from the questions of the working people and highlight this action in full.

Can I swing every day?

So, I ask everyone to take their places, the key to start, we begin.

Can I swing every day? An unequivocal answer.
To begin with, I will voice the content of the letter that came recently through the feedback form of the Azbuka Bodybuilding project .

That’s what it said: “… now I have a lot of free time and I think more often to go to the gym instead of 3, 4-5 times a week. I do 10 minutes of cardio, I train 40 minutes with iron, I made a good diet, I get enough sleep. There was such a question. Is it possible to swing every day? Can you explain in more detail how you are doing this, preferably through an article? ”.

The question seemed to me extremely entertaining, first of all, because very often you can find stories on the net, saying that the training program is designed for 5-6 days of classes per week. What do they say you should work every day, athletes of the golden era of bodybuilding train even 2 times a day and have achieved such super-results.

Also, newcomers are urged by the words that pumping iron every day will lead to a faster arrival of volumes and necessary proportions, in other words, doing every day can be pumped up much faster, reducing the time of arrival to the ultimate goal – the body of your dreams.

Indeed, there are such examples, and not a few, from very reputable authors, to take the same Iron Arnie, who practically did not climb out of the hall. How is it that some can train 5-6 times a week, without thinking about any overtraining and become the 7th title holder of Mr. Olympia, and others even have 2-3 times a lot? Is it possible to swing every day and is there any use for it? We will try to answer all these questions further in the text.

So, let’s understand.

Note:

For a better understanding of the material, all further narrative will be divided into sub-chapters.

The key point in answering this question is the restoration – a quantitative and qualitative factor in the ability of an organism to “patch” all holes and fill up all the energy resources spent, i.e. to compensate and supercompensation.

It depends on many factors, however, we select the main ones and this:

the severity of the workout (weight, intensity, duration, and so on) ;
the degree of fitness of the athlete (experience, level of perception of physical activity) ;
I consider these points to be the main and mainly affecting the regenerative abilities. All further calculations will be evaluated through the prism of these factors.

Minimum recovery time. What are they?

It is considered that 24 hours is just what a person needs in order to recover and go rest on the next training session. Under this interval fit:

beginners, whose experience is not more than 2-3 months;
older people who are over 50 and above;
people whose type of activity in the hall can be called light, most of the inhabitants attending fitness classes and the gym.
Day is a necessary minimum for the next day’s training. During this period, the body is able to build new structures (enzymes, mitochondria, muscle fibers) and charge the body with energy for the next activity.

Maximum recovery time. What are they?

Often, the basis is taken to figure in three days. Everything that is beyond the limits of this figure will not lead to an improvement in body composition and an increase in the volume-power characteristics of the muscles. Under this interval fit:

people who know what hardcore and big weights are;
people who intensively and volumetrically train large muscle groups (legs, back) .
The above are the most common figures for a guide, they should not be taken as the ultimate truth, but we’ll talk about this later.

Now let’s consider this question …

How often do you need to train each muscle group?

You can often hear from the lips of everyone who is not lazy 🙂 the following phrases: the pectoral muscles should be trained no more than once a week, or the press should be viralis rx hammered every day. Is it really, now let’s figure it out. To see continuous progress in building muscle, you must absolutely accurately deduce (specifically for yourself) the required recovery time. And for this it is necessary to rely on the following basic principles.

№1. Large muscle groups – more rest, small – a little.

The more a muscular unit, the larger and heavier it needs to be trained, the more rest it is to give. Remember the following memo and always be guided by it when calculating the required rest time.

muscle groups and relaxation addiction
Often, many guys combine training of two muscle groups, one of which is large. Most often gets to the legs – they are combined with such groups as shoulders or arms. This approach is not good. Legs make up up to 50% of the whole muscle mass of the human body, therefore it is impractical to train it together with something else. In fact, it will work both there and there is a flaw. It is better to allocate a full day to the legs and process only them. Accordingly, 50% of the muscles (legs) need more time to rest than 25% of the muscles of the arms.

Small muscle groups (biceps, triceps, shoulders) recover much faster than large ones. Therefore, they can be trained more often. However, it is important to remember that small muscle groups are used when working on large ones. For example, when you train your chest, you use your triceps and shoulders as secondary muscle groups. The same is the case with biceps, which are used when working on your back.

№2. Children ice cream, his woman – flowers. For beginners – less rest.

You will say, what else for discrimination according to the “internship” (well, a word has been invented) principle? There is no discrimination, just trainees (up to 1 year) are not able to work as hard and intensively as the more advanced of them gather around the hall. They are not able to cause the amount of damage to the muscles, which are able to cause rolling with experience.

Beginners are able to recover from a workout much faster, and for them, for example, when training large muscle groups, the rule of rest is 36–48 hours, while the more experienced colleagues have a time of 48–72 hours.

Number 3. Average and advanced athletes – more rest.

This category of the training population is capable of hardcore and hard glands. In this connection, the damage to their muscles, created by weights and intensity, is not an example of more of their less “young” brethren in iron pieces. Most often, they already have “meat” and workouts are built on the principle of a split – the division into muscle groups and the study of only one muscle unit at a time. Thus, it turns out that each individual group is taken and only it is worked out on a certain day. This allows the trained muscle to rest for a week until the next time. For example, if the chest was trained on Monday 15 , then its next high point is the 22nd , Monday next week.

№4. The number of sets and the duration of the workout.

I think you are aware that the optimal “clean” time spent under load is a period of 40-45 minutes. If not, then the article will help you [ How long should the workout in the gym last? ]. The duration of classes is influenced by the number of approaches and repetitions. Here it is necessary to adhere to the rule – more sets (from 4 to 6 ) to large muscle groups and fewer approaches (from 1 to 3 ) to smaller ones. The duration of one repetition is 6 seconds, if there are 8 of them in total , then 48 seconds are obtained x 4-6 total192-288 seconds, lasts a study of one large muscle group, for example, quadriceps. If you go for 3-4 sessions for such a training , then the time for “clean” friction will average 900 seconds or 15 minutes, add here the m / s gatherings, talk for life with colleagues around the room, and a tidy figure will come up.

The next interesting question is …

Lactic acid: a catalyst for muscle growth. Learn to manage

Very often, many athletes are very vaguely represent the processes occurring in the muscles, when working with various weights. For example, such a concept as lactic acid is perceived by many athletes almost as the main “infection”, which does not allow muscles to grow. Because of what this is happening and whether it really is, we have to figure it out today.

What is lactic acid

So, everything in the collection, then we can begin …

Lactic acid. Introduction to the theory.
I think you are familiar with this feeling when, having trained well in the gym or simply loading (after a long break) an unusual muscle , the next morning simply “neither with your hand, nor with your leg” does not move. Well, how was it? So, often all the negative factors of “uncanting” are attributed to lactic acid. So whether it is, or not, let’s understand.

Meet lactic acid (which is also called “milk”) – a clear liquid that is a by-product of the physiological processes that take place in the exercised muscles during their training. The accumulation of lactic acid occurs as a result of the training of an athlete of a particular muscle, and the more repetitions / approaches are made in the exercise, the more milk “acidifies” the muscles. In general, the body uses glucose for energy production, which splits during physical activity (without oxygen), and the lactic acid ion, lactate, has the final product of its oxidation. In the future, the ion is not oxidized, and if the load is intense, then the entire lactate, accumulating, does not have time to be removed.

Thus, at the end of the set, the concentration of this lactate reaches a critical point, which “burns” pain receptors and there is a characteristic muscle burning. After a rest, the level of “milk” falls, but not to its original mark. Thus, the more and more intensely the athlete trains, the more lactic acid accumulates in his muscles.

Note:

It is believed that the mechanism of lactic acid accumulation is activated after 30 seconds. the work of the target muscle group with the burdening.

It is believed that “milk” has a negative effect on the muscles, preventing them from working at full capacity, however, this is not the case. Almost immediately after you put off the projectile, blood almost instantly rushes to the limbs of the muscle and washes away lactic acid into the general circulation, which then enters the liver, again turning into glucose (during gluconeogenesis) . Next, glucose re-enters the blood for further use. This process is called the Corey cycle (see image) .

Measles cycle
Such a “circulation” of lactate in shred pro elite total increases the acidity of the blood and has a stimulating (rejuvenating) effect on the entire body.

Note:

It was scientifically proven that pain is not an indicator of the effectiveness of exercise and the quality of the load on the muscle.

There is such a thing as retarded muscle pain ( ZMB ) – a feeling that always arises when you give yourself unusual physical exertion (try a new exercise, increase the intensity or duration of the training) . The ZMB mechanism is the occurrence of microtraumas (tears) in muscle fibers. These small wounds induce the body to activate its protective reserves, the secretion of hormones responsible for healing and suppression of inflammation increases, and protein synthesis is enhanced. At the exit, the muscle adds its volume and weight.

Here a quite reasonable question arises: … since ZMB promotes muscle growth, should it occur after each workout? In general, it should be said that the organism is a highly adaptive structure that can adapt to any changing conditions. Therefore, do not blame yourself for the fact that after 3-4 workouts your muscles are no longer sore. Apparently, the body just got used to the load, and this exercise has ceased to influence it with its initial efficiency.

In general, if you want to achieve a constant burning sensation in the muscles, you should not practice the same training program for more than 2-3 months, you also need to perform the exercises quite intensively.

Now let’s deal with the myths (not powder :)) on lactic acid. Very often from bodybuilders and fitness athletes you can hear this phrase: lactic acid just kills my muscles. Is it so? During exercise, it turns out that it contributes to the production of energy for the muscles and serves as a fuel for the liver in the production of glucose and glycogen. Its production is a completely natural process, so to speak, the body’s response to overcoming stressful situations. Therefore, such a statement is fundamentally wrong.

Of course, lactic acid has its own “dark” side. In particular, when it is produced by the body, it breaks down into a lactate anion and a hydrogen ion (which lowers the pH level) . The latter is an acid in the “jelly” that interferes with the transmission of electrically signals from the brain to the muscles, slows down the energy response and weakens the muscle contractions. These hydrogen ions accumulate in the muscle and cause a characteristic burning sensation. Therefore, some blame lactic acid for muscle fatigue, but in reality (as you now know) the reason for this is the accumulation of hydrogen ions.

Lactate of lactic acid, on the contrary, is very useful for our body, because it is “jet” fuel, which is preferred by muscles during their workouts. It is also important for providing the body with a constant supply of carbohydrates. If you take lactate in its pure form, it can significantly improve the overall performance and speed up the recovery processes.

Thus, skillfully controlling lactic acid, you can easily increase your energy level, as well as prevent muscle fatigue.

5 facts about lactic acid

To use such a powerful tool to improve the effectiveness of training, you need to arm yourself with relevant theoretical knowledge. So let’s look at 5 facts that every athlete needs to know about “jelly”.

№1. Lactic acid does not cause muscle pain and cramps

The unpleasant pain in the muscles on the day after intensive training is only the result of damage and micro-tears of the myofibrils (thin muscle threads) . Dead pieces of dead tissue accumulate in the muscles and then excreted through the immune system. Convulsions also occur as a result of over-stimulation of the nerve receptors of the muscles, which is caused by the accumulation of fatigue in the latter.

Therefore, it should be remembered that lactic acid (or rather lactate) is not the engine oil that remains in the muscles after exercise, it is a fast source of fuel that is consumed during classes and during the recovery process.

№2. The formation of lactic acid in the splitting of glucose

As a result of this process, cells produce ATP , which provides energy for most of the chemical reactions in the body. “Milk” is formed as a result of anaerobic metabolism – i.e. The process takes place without oxygen. ATP production associated with lactate is small, but very fast. This makes it ideal for satisfying the energy needs of an organism working with an intensity of 60-65% of the maximum.

Number 3. Lactic acid can be formed in muscles that receive enough oxygen.

We all know that with an increase in the intensity of exercise, the work more and more include white (fast) muscle fibers, which for their reduction (mostly) use carbohydrates. When they break down the muscles begin to produce lactic acid. Thus, the more intensely you do (run faster, swim, lift weight) , the more carbohydrates are used as fuel, and the more “milk” is produced.

This only means that the speed of its entry into the blood is higher than the removal rate, while oxygen does not have any influence on this process.

№4. The production of lactic acid is produced by the breakdown of carbohydrates and energy

Lactic acid will be formed the more, the faster the process of splitting glucose and glycogen. In the process of rest after high-volume training with large weights, the body (mainly) uses fats as a source of fuel. However, the more often you train with submaximal weights, the faster your body switches to “carbohydrate rails” as a fuel source. In turn, the more carbohydrates used as fuel, the more “milk” produced by the body.

№5. Well-organized training allows you to speed up the process of removing lactic acid from the muscles

Yes, indeed, it is possible, by increasing the intensity of the exercises, a sufficient amount of rest between sets, and alternating loads to achieve this “acceleration” effect. To use lactic acid effectively, you need to include exercises in your training program that help remove muscle lactate. These exercises include the principle of supersets and sets with weight loss. In addition, in almost any training program, there are a couple of exercises that contribute to accelerated “withdrawal of milk.”

In general, the output of lactic acid is enhanced by the alternation of cardiovascular and high-volume workouts with weights. It turns out that the more “jelly” you have accumulated during the exercise, the better, because it stimulates the body to produce enzymes that accelerate its use as fuel.

Thus, we can conclude that your training program should develop the ability to remove lactic acid in you already during your classes. Summing up all of the above, I would like to say that in general the organism “loves” lactic acid (in particular, lactate), and I would even say that without it there is not a single high-quality workout. It is understandable, because lactate:

is a super-fast fuel, so necessary for the heart and muscles during exercise;
used to synthesize liver glycogen (carbohydrate storage form) ;
is an important component of sports drinks;
simultaneously promotes and prevents muscle fatigue.
Well, and as always, according to tradition, at the end we will summarize and give some practical advice.

FAQ: how to get rid of lactic acid?
Many newcomers to the gym very often experience discomfort from high-volume workouts, resulting in muscle burning. Therefore, following the simple tips below, you will significantly increase the comfort level of your classes and will not “stress” on the accumulation of lactic acid. So, this is what needs to be done to keep its accumulation to a minimum:

start your workout with a light, warming up workout;
stretch the muscles after each repetition or at the end of the set;
increase your working weight gradually, as your muscles are ready;
Do not skip (if possible) workouts, let your muscles get used to the loads;
fully recover after training.
Actually, that’s all.

Taking the above information into service and following simple tips, you can easily subordinate and learn to manage the strongest catalyst for the intensity of training.

Small Weights vs. Big weights

We are accustomed to associate muscle hypertrophy with training based on a small number of repetitions on a series with the highest weight. Nothing more true; Over time, this combination has made tons of muscle and thousands of famous people. But not long ago, I read about a study at the Tokyo Institute of Health and Nutrition Research, Japan, about the impact of using slow, slow weight in increasing strength and muscle mass. Here’s what this is about:

Three groups of 12 people, young men without previous experience in weight training, were used for the study.

The first group (U / L) used mild weights (50% of the maximum single-repeat weight – 1MMs), slowly elevated during the study . They used a 3-second cadence of the movement / 3 seconds the negative side of the movement to perform the exercises without pausing between repetitions.

The second group (M / R) used heavy weights (80-90% of the maximum weight with a single repeat – 1RMs), quickly raised at a “1 second positive / 1 second side negative / 1 second pause between repetitions. ”

The third group was a checker who did not do any training.

The first two groups were trained twice a week for 13 weeks, performing 3 series of 8 repetitions of exercises alpha xr such as chest tightness, chest press, traction, flexion of the abdomen and lumbar hyperextension.

The group (U / L) had remarkable results in the overall body weight gain of 6.8% and the force increased by about 33%. However, the group (M / R) recorded, as expected, better results: the whole body muscular mass increased by 9.1% and the strength increased by 41.2%.

The results are spectacular for the group (U / L) in terms of the fact that, as I said, we are all tempted to associate high hypertrophy and low repeat muscles. Studies have shown that the use of small-medium weights in a strictly executed form can lead to significant results.

Moreover, there are situations such as a return after a longer pause or an injury, where the use of small or medium weights is indicated.

Beyond the results of the study, which looked at people with no experience, I wonder if this method is applicable to those who train seriously and for a long time. As a personal opinion, I tend to think that from a certain level of training upwards, to progress in strength and muscle mass, it takes a lot of weight.

100 repetitions for a big back

The back is a damn heavy muscular group, which means it needs some work to grow. There are challenging back exercises, but it’s hard to reach the limits of these big muscles. Shooting as hard is the best way to raise your back and overtaking caps. This finisher of 100 repetitions is a sure method to end your fully-exhausted back session.

Choose your exercise
I suggest you choose a device. Exercises at leisure tell the word on your shoulders and elbows and are harder to control as you get tired. Here we are talking about pure hypertrophy, not functional hypertrophy! Devices help you to better isolate certain areas in the back, and the fixed trajectory is safer in this case.

If you need straps to strengthen your socket, use them. The purpose is to spray your back. If you want to straighten your socket, leave the straps . If you want to choose an exercise Latest behind and traction helcometru narrow outlet .If you choose thickening back rooting the device with T-bar or rooting the device in sat .

Choose a weight to reach exhaustion at 20-25 reps. It’s easier than that to help build muscles. If you choose too much weight you will get tired too fast and you will not reach the number of 100 repetitions.

100 repetitions for a big back
You start making repetitions with your chosen weight until you reach the technical exhaustion. Technical depletion means you can not make any repeat CORECTA again . When this happens, you stop. The number of 100 reps you’ve just made. Let’s say you did 25 reps, 100 – 25 = 75 seconds of pause.

After the pause passes, continue the set from the number of repetitions you left. In our example, if you have 25 repetitions, you start counting from 26. You work until you touch alpha titan testo the technical exhaustion. Let’s say it happens at 45 repetitions. Decrease again by 100 the number of reps you have reached and give you rest time. This time it’s only 55 seconds.

As the number of repetitions increases, the rest time decreases . Repeat this pattern until you get 100 reps. Let’s say you’re exhausted at 92. It rests for 8 seconds and you can do some repetitions … and so on up to 100. In the beginning you do normal sets, but in the end it will look more like the break-rest technique. Dorsalis will be in flame, and the weight that seemed so easy at first will feel like a new personal record.

conclusions
This method is thought to squeeze your back muscles. If you make an easy set of 100 repetitions in one piece you will not feel much. Also, you do not have to do a lot of minisets. After 20-25 initial reps, it’s best to make sets of 5-10 reps .

The first time you try this method, the goal is to reach 100 reps. Then next time, opt for a higher weight or shorter breaks. This will make you progress and you will see tangible results.

Almond, ideal for mass gain?

If dried fruits, especially almonds , are recommended to maintain good health, they also promote muscle mass gain .

The benefit of an almond on the body is undeniable, so as to integrate into his diet . As a snack, on a dessert or in a salad, almonds are among the main oleaginous to favor bodybuilding.

Almonds and bodybuilding
Almonds, ideally organic, represent a real nutritional interest for bodybuilding, whether confirmed or simple beginner in the field. No need to count calories (kcal) on your dry keto plus premier diet , just bring with you a handful of almonds to eat in the morning or at lunch.

Here are the main benefits of almonds in a diet geared towards weight gain:

– testosterone increase : essential in bodybuilding, testosterone is closely linked to muscle growth . But the older we get, the lower the level. The food makes it possible to make up for the lacks.

– a contribution of calories : almonds fit perfectly into any diet over time, as they are excellent for health. If dried fruits bring sugar and carbohydrate, dried fruits are rich in lipids , ideal for providing energy during any bodybuilding exercise.

– a protein intake : 100 grams of almonds contain close to 21 grams of protein.

– an interesting nutritional contribution : almonds improve the transit, are rich in vitamin E, calcium , zinc, potassium, omega 3.

– a practical aspect : healthy and quick to consume everywhere , almonds represent the ideal snack to take with you.

During your food diet focused on mass gain, so do not hesitate a second to integrate some almonds. Delicious natures, grilled or tapered, they harmonize with all kinds of salads, all the dishes and other desserts. And to vary the pleasures or concoct delicious smoothies, think almond milk !

Almonds: nutritional intake
The almond, whether sweet, bitter, grilled or raw can be filled with lipids, natural protein and magnesium. By taking a handful of flaked almonds or not in snack , you consume good unsaturated fatty acids, ideal for a quick mass .

Nevertheless, if the nutritional value of almonds is interesting and good for the body, do not eat the package either. Around thirty organic almonds are enough to cover the necessary lipid needs. By their composition, these oilseeds strengthen cardiovascular function, help to limit cholesterol , control blood sugar and help muscle growth .

In the dry season, it is important to include them in your diet to lose fat and draw your muscles.

Back training secrets

Bezuslovno, one of the most important muscle groups is spin. It is the broad and muscular back that makes it possible to evaluate a person as an athlete. In addition, it can be seen through light clothing, that is, its development guarantees you a dozen of interested women’s views. And it’s not about the personal preferences of a girl.

In fact, the eternal search for protection lies in the female organism by nature, in the face of the male, and deeply on a subconscious level it is easier to hide behind the partner’s broad back; fully secure yourself.

From 2000 to 2004, numerous supreme 500 male enhancement studies were conducted by foreign institutions, including experiments on monkeys, which proved the correctness of this judgment. So we can say with confidence that this is a scientifically based fact. But we deviated a little from our main topic.

Hypertrophy

Surely some readers are already familiar with the terms hypertrophy and hyperplasia. Recall hypertrophy is the increase in cell volume under the influence of various factors. Bodybuilder muscles during exercise can serve as a prime example of hypertrophy. However, it is worth remembering that hypertrophy is a temporary phenomenon, and muscle growth during recovery processes occurs due to hyperplasia (an increase in the number of cells, not volumes), but we’ll definitely talk about this in one of the following articles.

From the point of view of training the back, we are interested in hypertrophy, because in its absence hyperplasia simply does not appear, and as a result, the muscles will not grow. Few people know that the increase in cell volume can occur in different ways:

– Myofibrillary hypertrophy (MG). This option implies an increase in the myofibrils themselves, i.e. muscle cells, and as a result of their strength;
– Sarcoplasmic hypertrophy (SG). Here, a visual increase occurs due to the growth of sarcoplasma – the fluid that surrounds the nucleus of the muscle cell. These include creatine phosphate, glycogen and other non-contractile fibers.

To build back training, based on these aspects, you will have to use different rates of performance of one exercise or another. It is worth noting that only in this way you will be able to develop both the width of the back and its thickness. Many athletes often forget about the importance of the second factor, plunging headlong into the development of width. As a result, they see in the mirror thin latissimus, which resemble a half-dead cobra.

Thickness of the back

Judging from the experience of our editorial board, all the exercises on the so-called thickness of the back are based mainly on movements, where the elbows move perpendicular to the torso. For example: a barbell in the slope, a dumbbell in the slope, a T-bar, a block pull to a belt, sitting, etc.

As a rule, the width of the grip is quite moderate and approximately equal to the shoulder girdle. Too large a distance between the palms will not allow the basic principles of “thickness” construction, namely, the movement of elbows perpendicular to the torso.

The width of the back

Here is dominated by vertical movements in which the elbows move along the back. Here you can safely bring the pull-ups with a wide grip, various wide thrusts of the upper block and simulations of pull-ups while sitting in the Hummer simulators. The distance between the palms at the same time should be quite large.

How to combine both types of hypertrophy?

Everything is simple: MG can only be achieved by strong muscular tension, which occurs when working with weights over 70% of your one-time maximum. The pace of implementation should not be below average. As for the rest between sets, 2-2.5 minutes will be enough. It is most effective to increase the working weight from set to set, and the failure should be achieved only in the last two repetitions. By the way of repetitions, their number should not exceed the number – 10.

As for SG, it is easy to call it, working for “wear”, i.e. using relatively small working weights with a large number of repetitions or approaches, in other words – pumping. Unfortunately, the abundance of false information on the Internet has contributed to the fact that most athletes equate the word pamping with a large number of repetitions. In fact, it is not. Our case is a vivid example. Here our goal is to obtain hypertrophy, not the destruction of glycogen stores, therefore, we should not exceed the range of 12 repetitions.

But how to achieve pamping for such a small range? It’s simple: reduce the rest time (no more than a minute). At the same time, it is important to choose the right working weight, because the refusal should occur only on the final set.

Application of knowledge in practice

In a single workout, you can effectively combine both types of hypertrophy. As a result, you will receive a diversified development of the back. It will be enough to choose three exercises: the first warming-letting, and the other two – working. Consider as an example a typical scheme:

– deadlift;
– Thrust rod to the belt in the slope;
– thrust upper block wide grip.

As you can see, deadlift is used as a general strength workout, i.e. No work with large working weights. Roughly speaking: our goal is to prepare the muscles of the back for work, and deadlift in this situation is the best choice. Do not think about the number of repetitions and approaches. Work on the result – until you get the feelings you need. Next, go to work exercises.

Thrust rod. Here you need to use a gradual increase in burdens. Rest according to MG. The number of working sets is no more than four.

Thrust block. Use only wide grip. It is advisable to work with the option “on the chest.” Rest no more than a minute (SG). The number of working sets is at least five. The main aspect is the working weight. Remember, rejection is valid only on the final set.

At the next back workout, you need to swap the methods, i.e. carry out the barbell thrust (SG), and the block thrust – MG. But after this training back requires the selection of a new pair of exercises. Such alternation will avoid falling into the muscle plateau.

What you need for muscle growth

M legged novice bodybuilding athletes equate to other sports. In fact, bodybuilding makes their followers to train in a completely different style. Bodybuilding is not reduced to the banal setting records. Your tasks are completely different. The first thing you need is the reprogramming of your internal biochemical system. Intervention in it by coincidence, is due to physical exercises that resemble an arsenal of weightlifting and powerlifting. All this creates the illusion of the race for working weight. However, in fact, training for a bodybuilder is not as important as the proper diet, and today we will talk about what is needed for muscle growth.

Of course, having come to a training session your main task is to perform a certain number of approaches and repetitions of one or another exercise. Thanks to such loads, our body increases the secretion of testosterone. Thus, you are returning to adolescence again, since only during this period of growing up the male hormone showed its greatest activity. It is worth noting that before bodybuilding, science considered reducing testosterone synthesis to be an irreversible process. However, athletes were able to prove that multi-repetitive sets with small burdens force testosterone generators to start working again in full force.

It is no secret that testosterone builds muscles, well, and several other androgenic hormones. Proteins, carbohydrates, sleep, etc. – This is only a building material and conditions. Anabolic hormones act as foremen. In this case, the logical question arises: “Why not replace the workout with simple injections of testosterone?”. Indeed, experiments have shown that steroids can grow muscle cells at rest, but the result is so small that it is almost impossible to notice it visually. Surely you know that during exercise, the level of testosterone rises by only 10-15%. A minor figure, especially when compared with the steroid course, during which you can increase the number of male hormone dozens of times.

Then what is the secret? Is it possible to blame the multi-repetition training? The fact is that repeated repetition of the same force movements creates a very stressful situation. A huge amount of free radicals that acidify the blood. In addition, ammonia is released – a by-product of muscle contraction. As a result, cell membranes become victims of all these conditions, and their strength is weakened several times. Under normal conditions, they are a coarse filter that only contains a certain amount of nutrients and hormones, but a weakened membrane looks like a leaky sieve. That is why a huge amount of testosterone penetrates into muscle cells, which, being inside, triggers the growth of cellular protein in order to restore the former form of membranes. Of course This process takes place with a small compensation. This is how the growth of muscles.

It should be noted that already after 30-35 minutes after intensive training, the membrane structure begins to yield to stresses, i.e. – becomes fragile. It turns out that muscle cells are able to absorb oxygen, testosterone and nutrients in the middle of a workout. It is from here that the fashionable tendency to consume amino acids and protein serum in the middle of the training takes its origin. It is worth noting that this method of delivery of nutrients has the right to exist. In theory, timely feeding of muscles can improve your results several times.

Many experienced bodybuilders, not without reason, consider their own libido to be an indicator of bodybuilding success. It’s all logical. Your body produces a huge amount of testosterone, which means that the desire for the opposite sex should increase significantly. If the level of libido decreases in parallel with the decline of strength, it only serves as a signal that bodybuilding has taken the wrong course.

And do not rejoice ahead of time in cases where the muscles grow, even against the background of indifference to sex. Instead of increasing muscle fibers, you accumulate water and other ballast, which in fact does not carry values. Real intramuscular protein is increased only against the background of increased libido. By the way, one of the side effects of artificial testosterone is the accumulation of water. That is why many famous champions of the past, at the moment look rather dubious from the point of view of bodybuilding. Many are simply ashamed of showing themselves in public.

The importance of proper diet

As mentioned above, muscle growth is an integrated approach. Testosterone will not be able to create a multi-story membrane building without the appropriate materials. The role of bricks for such a house is played by protein. It is his bodybuilders eat in incredible quantities. If you are an amateur who does not aspire to conquer the Mr. Olympia tournament, then 1.5-2 grams of protein per kilogram of body weight is enough for you. However, one should not turn a blind eye to the fact that, with an increase in this dosage, sporting success increases on the eyes.

High protein diet is positioned above the training. After all, really, why do you need to exhaust yourself with loads and increase testosterone, in the case when he has nothing to build muscle fibers from? In fairness, it should be noted that at the dawn of popularizing bodybuilding, training was considered the most important aspect. Only 10-20 years later, did bodybuilders understand the fallacy of such judgments. It was at that time that the steroid boom shook the planet. Many athletes were looking for a way to increase their hormone levels, although they only needed to find the right diet.

To date, bodybuilding has ceased to look for “magic” steroids, instead, all athletes have switched to a diet revolution. Now, every non-professional bodybuilder knows that success for the most part falls on the diet, as a proper balanced diet also leads to an increase in hormone levels. But bad luck, in the world there are countless different diet schemes and to find the most productive is simply not possible. Our editorial board decided to share with you one interesting method of nutrition, which allows you to gain muscle mass as quickly as possible. No innovative moves, all ingenious is easy!

Carbohydrate cycling

Every athlete knows the importance of carbohydrates. A large amount of protein is nice, but without proper energy exchange your muscles will not recover. Testosterone also needs energy. In general, carbohydrates are almost equal to proteins. That’s just to find the optimal scheme for their admission – quite difficult. We suggest you use the popular carbohydrate cycling technique in the West.

Do not confuse this system with cycling calories. We talked about this method in the past. His main task is not to allow the body to slow down the process of fat loss. It is no secret that the lack of energy causes the body to reduce metabolism, which eventually leads to a stop of lipolysis (fat burning). Alternating high and low calorie days is used for this. Thus, you deceive the body, and fat burning processes do not stop.

Carbohydrate cycling is a completely different power scheme. No matter how paradoxical it may sound, but it will help you gain mass and get rid of a small percentage of subcutaneous fat. The basic principle of the technique is the presence of compulsory squats and daily interval cardio in the form of a sprint in the training. one beast test Moreover, aerobic exercise is not to burn fat, but to speed up the metabolism and saturate the body with oxygen. For those who do not know, oxygen – is a powerful anabolic.

As for the carbohydrates themselves, they should be taken depending on the intensity of training. Every day with squats should be accompanied by a large amount of carbohydrates. But the days of rest practically do not need carbohydrates, except in the minimum necessary quantity. There is no riddle here. A large amount of energy is always accompanied by insulin production. This hormone is called anabolic, as it helps to transport sugar, nutrients and other hormones straight into the muscles, but only on training days. During rest, insulin is engaged in its standard task – the conversion of excess sugar into fat stores.

In addition to the foregoing, insulin is a synergist of testosterone, i.e. these hormones, working together, improve their efficiency several times. Above, we talked about the fact that the male hormone needs energy for the regenerative processes of the membrane. So, insulin – provides testosterone with the necessary energy resources. It is most rational to use a lot of carbohydrates only in the days of heavy training, especially immediately after exercise. It is important to provide the body with a stable level of glucose and proteins. Therefore, eat every 2.5 hours.

As for sources of carbohydrates, the most valuable are: wild rice, oatmeal, barley porridge, buckwheat, legumes, vegetables and boiled potatoes. Also here you can bring bakery products from coarse wheat varieties. It is worth noting that this system does not encourage you to reduce the number of calories on rest days. You only replace carbohydrates with proteins and fats. Speaking of the second, you can use nut and linseed oil, fish oil, red fish, etc. That is – no harmful products: beer and chips – are prohibited.

Bottom line The

absence of carbohydrates per se on rest days allows you not to worry about insulin. Fat is not deposited, and as a result the muscles become more prominent. In addition, a stable level of sugar in the blood does not cause sudden attacks of hunger.

In general, the cycling of carbohydrates is a pretty good technique to improve their athletic performance. So, answering the question: “What is needed for muscle growth?”, We can answer: having the right diet and adequate hormone levels. Training at the same time fades into the background.