The training program for mass recruitment is a basic training program designed to increase the total muscle volume. This program does not imply specialization in any muscle groups. By and large, this pattern of training should be the next after the training program for beginners .
To each exercise, every program, everything in bodybuilding and fitness, its place and time. The first thing you did was restore your muscles, work on neurosvyazyu, that would increase the effectiveness of your future training. Now it’s time to take advantage of the accumulated resources and naturally the question arises as to how to begin your sports career.
The human body is a very balanced and cost-effective mechanism. Balance means that it is impossible to develop some muscles and muscle qualities in isolation from others. The profitability of the body lies in the fact that he will not waste extra energy and resources, if there is no good reason for that. Therefore, in order for hypertrophy of muscle fibers to occur, a progression of loads is necessary.
In fact, muscle hypertrophy is the body’s way of adapting to the new strain that you give to it at each workout. That’s why the load should progress if you want to progress yourself. But, since the body constantly tries to be in balance, the ratio of the mass of different muscles is very difficult to change. The consequence of this is that small muscle groups can not grow without large ones. In addition, training large muscle groups, doing basic exercises, it is easier to progress the load.
From what has been said above, it is easier to gain muscle mass by shaking large muscle groups with basic exercises. In order not to reinvent the wheel, the training program for mass recruitment and follow these simple rules. Here I want to make a reservation and say that these rules are relevant for all training programs, but their application varies from the purpose of training. Training programs for more advanced athletes use a lot of tricks such as microperiodization, macroperiodization, drop-sets and much more.
In this case, to use all these tools is meaningless. Firstly, they will only lower the efficiency of your muscles’ growth, and secondly, their effectiveness will be lower when you need them if you apply them prematurely. The current efficiency is reduced because these tools simply reduce the intensity of the load or vice versa drive you into overtraining, and the muscles simply will not have the resources to recover. Future effectiveness will fall because these techniques will no longer be something new for the body, which means that they will not have to adjust to them. It has already been said above that hypertrophy of muscle fibers is a process of fighting the organism with changing external conditions.
The training program for mass recruiting needs one more! The word “restoration” has already been pronounced above. The body needs resources in order that it can be restored from training to training. Therefore, you need to give up alcohol, get enough sleep and apply a bodybuilder diet . The main thing is that the balance of caloric content of your daily diet is positive. Yes, you need to consume more calories than you spend.
An important condition for the recovery is a training split, when in one training you rock one muscle group, on the next one, which allows the first to rest and recover for a longer time. During recovery, the body reaches a peak point – supercompensation, when the muscle becomes bigger and stronger, that’s when it needs to be trained. You will need a three-day training split.
The training program for mass recruitment
I day (Monday) – chest and biceps
1) Bench press 4 sets of 8 repetitions
2) Bench press 3 sets of 12 repetitions
3) Flexion of arms with a bar 4 sets of 10 repetitions
4) Hammers – 3 sets of 12 repetitions
2nd day (Wednesday) – legs and shoulders
1) Squats with a bar – 4 sets of 10 repetitions
2) Foot press – 3 sets of 15 repetitions
3) Romanian draft – 4 sets of 12 repetitions
4) Army press – 3 sets of 12 repetitions
III day (Friday) – back triceps
1) Draft thrust – 4 sets of 12 repetitions
2) tightening with a wide grip – 4 sets of maximum repetitions
3) rod pull in slope – 3 sets of 10 repetitions
4) press narrow grip – 4 sets of 12 repetitions