For a set world record for longest plank of muscle mass, you will have to dramatically change your training, nutrition and the rhythm of your life. After all, in fact it was not so easy to go mao weidong into the hall, pulling the bar and gaining weight.
The set of muscle mass will start current when observing 3 factors:
Mass gathering First, the training program should be properly plank world record drawn up, if you do not know how, and I think that 100% you do not know how to make it. Let the coach from the gym you will make it, unless of course he is a competent coach.
Eat fruits, vegetables, there are many vitamins you need. To properly build muscle mass, you need to eat a lot 5-7 times a day. You need to increase the number of calories (eaten food). To start growing you need to eat about 4000 calories a day. A very important role is played by sleep. At least 8 hours of sleep at night, if you do not sleep, it’s bad, your body does not have time to recover sustanon half life, he needs more time then.
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, by training large muscle groups, doing basic exercises, it is easier to progress the load.
From what has been said above, it is easy 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 reduce 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 not be something new for the body, and therefore, it will not have to be adjusted for them. It has already been said above that the 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” was already pronounced above. The organism 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 restoration 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 reps
2) Press at an angle of 3 sets of 12 reps
3) Flexion of arms with a bar 4 sets of 10 reps
4) Hammers – 3 sets of 12 reps
II day (Wednesday) – legs and shoulders
1) Squats with a bar – 4 sets of 10 reps
2) Foot Press – 3 sets of 15 repetitions
3) Romanian draft – 4 sets of 12 repetitions
4) Army Press – 3 sets of 12 reps
III day (Friday) – back triceps
1) Deadlift – 4 sets of 12 reps
2) Pulling up a wide grip – 4 sets of maximum repetitions
3) Pull rod in tilt – 3 sets of 10 reps
4) Press by narrow grip – 4 sets of 12 repetitions
Also your nervous system should be calm, if you are often nervous, you have constant stresses, depression, then you will not succeed! From world record for longest plank stresses in the body produces more hormone cortisol, it reduces the mao weidong absorption of food and promotes the breakdown of the protein into amino acids. What is stress? Stress is a great loss of energy. Thin people who have a metabolic disorder (they eat and do not get well) are hard to build muscle, they say nothing helps me. Weight is hard to dial, but it is possible, and if you do all the things that are said here, then you will certainly get it 100%.
I checked it myself! Here’s a program to set weight sustanol 300, so that it would be easier for you if the program is not correctly plank world record received the result.
Naturally, food additives can not be replaced by a full-fledged diet, so after an hour and a half should eat tightly. The list of products that can be consumed is quite wide. Here are some of them: chicken meat, cereals, vegetables and fruits, greens, low-fat fish, sour-milk products (fat content no more than 5%), flour, pasta (from durum wheat) and others. The main thing is that the products should contain a minimum of fats and fast carbohydrates – the catalysts for recruitment of body fat. This mao weidong meal, most likely, the athlete will be the fourth and be considered something like an afternoon snack sustanon 250 side effects, if the training took place after lunch.
If the training took place later or earlier, then it is worth shifting this technique one up or down, respectively. If the training took place in the evening, immediately 2-3 hours before going to bed plank world record, then this reception should be considered a dinner. Each bodybuilder eats differently, but the average number of meals is 5 – 6 times. Going to bed, it is worth taking a cocktail of slow proteins (casein), so that the make-up and muscle growth took place at night.