Time for rest and recovery

The recovery phase is very important because it helps in bodybuilding muscle growth. The complete and incomplete recoveries active, passive, are the four types of recovery during exercise.

A fitness training causes several types of fatigue. Muscle fatigue is the most famous, but it is not always that the body will have a harder time recovering. For the body, which is often the hardest part is to recover from joint fatigue (that is to say, fatigue due to tensions suffered by your joints, tendons, etc..), But also sometimes nervous fatigue, if your workout is based on heavy exercises, or includes many intensification techniques.

Recovery is an essential phase of muscle growth. It is during this phase that adaptation occurs and the muscles grow. The recovery is the central point of progression, as well as training.

Recovery begins when strength training, between sets. There are 5 ways to precede recovery:

- Active recovery: a long and very light for an antagonist muscle during the session series. Here, there is a recovery which in order to allow you to continue your exercise a little more effective on the next series. It is, therefore, an optimized recovery between sets.

 
- Passive recovery: we do nothing at all, it sits waiting for the next series or the next training

- Full recovery: one year again when we have fully caught his breath and heart rate returned to normal;

- Incomplete recovery: if you do not yet 100% recovered from the previous series and that is always a little breathless ... it is a technique to make increased training harder.

- Scrub: often used in collective sports, a little light training session low intensity improves recovery after a tiring match, promoting blood circulation and the elimination of metabolic waste.

Between sessions, the recovery is to allow the muscles to grow, but also the body to recover from general fatigue produced by the sport and to strengthen joints.

This last point is crucial because it is often the joint and tendon recovery is longer. If it is not enough, it can cause injury, such as tendonitis. This type of injury is a limiting factor in bodybuilding because it can stop training for several weeks.

And there is also the principle of a reminder in order to drain the energy reserves between two workouts, making a very light session reminder to drain energy reserves for.

Finally, we discuss the issue of rest time between sets, which is crucial to the type of work you want to do (strength, endurance, ...) and can be used to modulate the intensity of your workout weights.

 

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carbohydrates

Sugars, or carbohydrates, are the noble fuel the body and are involved in brain function. This report presents the various forms of available carbohydrate and interest in sports nutrition, especially in bodybuilding.

Carbohydrates are the main source of fuel the body with fat, they who provide the energy necessary for the life of cells, muscle contractions and reflections of our brain. They play an important role in anabolism and recovery, but also to improve the efficiency of protein whey powder type.

But beware, there are several types of carbohydrates, each with their own characteristics. You must learn to use them. Depending on what you want to do (weight gain, dry, lose fat, have energy during training, ...) you will not use the same type of carbohydrate.

Above all, we must first understand some specific carbohydrates concepts, it is important not to mix:

- Slow or fast sugar: set the speed of assimilation

- Simple or complex carbohydrates: determines the size of molecule, but not necessarily the speed of assimilation, as a complex sugar can also be quick

- Glycemic index: it gives the speed at which the digestion of carbohydrates will increase the production of insulin, the anabolic hormone responsible for the use or storage of carbohydrates.

 
In addition, we will present tips for the best use of carbohydrates before and during your workout weights. Proper use of sugars at the right time is a great way to improve your performance in your room and progress in terms of muscle mass.

1g of carbohydrate is 4 kcal. Carbohydrates have the same energy value as proteins, but more than two times less than the lipids.

  

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Hit-high intensity training

The High Intensity Training is a training where we do a series with muscle in full body with 2-3 sessions per week, 45 minutes per session, heavyweight and failure for each series. It is a method created in 1970 by Arthur Jones.

HIT for High Intensity Training is a training method created in the 70s by Arthur Jones, a man and an atypical body-builder. In addition to his training method, it has also created weight machines (Nautilus machines), whose goal is to allow the best use of its technical work to optimize progress. This is quite a unique and comprehensive approach: it creates a specific training program, but also machines to achieve it.

The originality of this program is to provide a training place where you do one set per muscle, working the whole body each time, in full body. This is a totally different approach from what we usually know, for most programs, several training exercise per muscle, and several sets per exercise is carried out.

 
To validate the method, he took as an example a large body-builder of the time: Casey Viator and "proven" that the sport was able to take a significant amount of muscle while losing fat and it very rapidly using his method of training. Of course, this test has been severely criticized by his many detractors, and there is still some debate, and the effectiveness of this method.

There are fans that his fan Height Intensity Training and would never use any other method of training, and there especially the vast majority of practitioners believe that this method is completely ineffective and do not wish to use. For my part, I was able to test it one time and I was satisfied. However, this is clearly not a method for beginners because it requires perfect mastery exercises.

To summarize the HIT: one set per muscle, full-body workout program with 2-3 weight training sessions per week, 45 minutes per session, using trucks and failure for each series.

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There must be three sets per exercise!

In this article, we explain why it is advisable to do 3 sets of work per exercise and not exercises with 4, 5 or 6 series. Make too many series is useless because it decreases the intensity, but make a smaller number is very difficult technically.

Do not do 4 sets or more:

First, let's see why do 4, 5 or 6 sets of work exercise is too. As you know, the goal to be sure you have set sufficient intensity in your exercise, and reach failure on your last set of work.

If you use 6 series, so you will have to take a very low weight, in order to succeed, for example 6 sets of 10 reps and reach failure in the sixth round. This means that on your first 3 to 4 rounds, you would actually have made a couple of rehearsals. And, so these first three or four rounds have not been any real utility, except you tired because the intensity of work on the series was too low.

Making a single series, One set / HIT:

But then, one might ask the question of interest to more than one series. In fact, just take the maximum weight that can be used to make a series of work, with a failure on this series. It is a method called One Set / HIT, which works, but is very complex to set up.

 
To successfully get the most out of a single set of work, you must:

- Very familiar with his body to know exactly how much weight to use;

- Excellent ability to concentrate and a great mastery of movement to successfully execute our exercise with a heavy weight;

- Have sufficient experience to successfully go to failure on the first set while managing to not degrade too technical;

- Pass to all on a single set of work performed directly after heating.

It is for this reason that, apart from very experienced practitioners, it is really not advisable to do one series. Simply because it is difficult to succeed in making a single set of productive work.

In addition, this raises another problem: it would use a much more important to make three weight. And, the problem is that experienced practitioners already lift heavy enough weight, it use to them to look for methods to increase further, otherwise further traumatize their joints.

Do 2 sets, this is the same problem, although there with some control and experience it becomes more feasible. Make two sets is a good way to save time. But again carefully, you should know it.

Do 3 sets:

It is for this reason that we generally recommend performing three sets of work because it allows to have a right to make mistakes, and "miss" a series without penalizing your training. Three series allows you to use heavy enough weight, while allowing you to have several "tests" and sufficient intensity.

However, be careful because in bodybuilding nothing is stagnant and for some it will be advisable to make more than three sets of work: for example, for beginners who will learn the movements, which deliberately seek to limit the weight of work injured athletes ...

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Number of sets and repetitions (Part 2)

Speed ​​exercises:

The exercises should be done at different speeds depending on the type of training:

- Heavy and very heavy workouts are done in an explosive manner to allow the use of the heaviest possible load and thus best to foster the nervous system and muscles.

- The lighter workouts will be more slow and controlled. Beginners should also be applied to control the load and learn the movement and avoid exercises too quickly to allow better muscular sensations.

The number of sets:

With a view to taking mass, the ideal is to practice heavy sets (8-12 repetitions), we will only three series,so that put the heaviest possible.

Depending on your resilience and employee training format, you can go to failure and half body split, but be careful not to go to failure on each set, but the last set of each exercise, otherwise excessive strain your nervous system and slow your progress.

Note that beginners do not have the ability to make very intense sessions must compensate by taking a little less recovery time between sets.

Part 1

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Number of sets and repetitions (Part 1)

The number of repetitions depends on your goal.

Heavy series (8-12) repetitions are generally more effective to work the volume. For the number of sets, 3 is enough to work well.

There are several factors for muscle gain, burning and congestion (when the muscles swell gorging blood) are the least productive use is more productive "heavy-duty".

Use heavy loads

It is therefore, necessary to define what these heavy loads, in fact according to the number of repetitions, we will train different aspects of performance:

- The heavy series, that is to say, with less than 5 repetitions, promote the development of the nervous system and therefore strength, not muscle mass because muscle fatigue is low due to the short duration of the series. So we will make short and heavy sets with long rest time, 3 to 5 minutes, to allow our bodies to reproduce the intensity of effort in order to increase its maximum strength.

- A heavy training corresponds to sets of 8 to 12 repetitions, it will promote muscle growth and not the nervous system. Indeed, nervous fatigue is less important, but the metabolic muscle strain is more, it allows a much more traumatic muscularly and therefore greater overcompensation work. We use rest periods long enough 1min30 to 3 minutes. This type of training is the most effective way to develop muscle mass and is the one most frequently used, it also increases the maximum force, but unless a program heavy series.

 
-A light workout is a workout of 12 reps and more. There are mainly promotes congestion and burning, and the focus is on the hormonal adjustment resulting from this type of training, indeed lactic acid for example is a precursor of testosterone. Moreover, these workouts are meant to improve the size of glycogen (carbohydrates present in the muscle) and thus slightly increase muscle mass. Rest time is short, from 30 seconds to 1 minute. Here, the nervous system is much less put to use and the charge is too low to allow the destruction of important muscle tissue, we focus mainly on the energy reserves of the muscle.

Be careful however, as an experienced practitioner can make a series of 10 with a heavy weight.

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The basic training

The training adapts to stress the muscle and therefore increase. For this, there are different ways of working (higher loads, full body, split routine, ...). In addition, basic exercises or isolation exercises can work endurance, strength and mass.

The General Adaptation Syndrome is what governs muscle growth. It defines the adaptation of the body (muscles to grow) at a given stress (the weight training), have provided the means (rest, nutrition, ...). Note, as we will see that this adaptation is specific and that the transfer of power between two exercises for the same is not always obvious.

Also be aware that you will advance on the criteria you select (strength, endurance, mass, ...) and it's not because you progress on an exercise for muscle gain that will be transferable to another exercise for the same muscle. Defining your goals are important.

 
  Progressive overload is the basis of training: for the adaptation syndrome is continuous, always bring more stress to the muscles, increasing expenses, but not only ... we will give you other tracks in folder.

Another important concept is the work function of your maximum strength. To gain muscle, it is considered that the ideal is between 60% and 77% of this force, but we will see that this is not always true!

Defining the type of workout (full body, half body or split routine) is also crucial because it is what will determine the whole structure of your workout.

Finally, the choice between the type of exercise (isolation exercise or base year) and how to make them (the working range) are also very important. The best is to combine the two types of exercises because they are complementary, and use the maximum amplitude that you can do with anatomy. And, everyone is not equal on this point: it all depends on your levers, arm length, the width of the torso ... So you need to adapt your range ensure your body, your muscle to work effectively without hurting yourself.

As you can see, many good ideas to master to progress well.
 

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meal plan example for bodybuilding

Breakfast: 10egg whites two whole eggs.

*Meal 2: 10oz salmon fillet, one cup broccoli, one cup carrots

*Meal 3: 10oz chicken breast, 7stems of asparagus, 1cup low fat cottage cheese

*Meal 4: protein shake, half cup peanut butter half cup almonds.

*Meal 5: 10oz chicken , 2 cups spinach, an orange, and a cup of plain Greek yogurt.

*Meal 6: 12oz tilapia, one full avocado, half cup walnuts.


Goals 100% lean mass gains, not bulking but not cutting, I want the happy medium.


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Chest Workout Level 3

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