Each workout (especially for the basic weight program ) should begin with a 10-minute warm-up and end with a 5-minute cool-down. The duration of the strength training itself should in no case exceed 45 minutes. Total – strictly 60 minutes in the hall.
Each exercise, in turn, should begin with three warm-up sets, preparing the muscles and ligaments for the main load. The first approach is done at 50% of the working weight, the second at 70%, each set has 10 repetitions.
Why is a long workout dangerous?
With a total workout of about an hour, you can concentrate on your workout rather than chatting with a coach or exploring a new app on your phone. Remember that you are going to the gym to exercise.
In addition, after an hour of exercise, the blood glucose level drops sharply, which leads to a significant decrease in performance – you simply cannot lift really heavy weights, and without it there can be no muscle growth.
The best program for beginners
In most cases, beginners train according to a program with 10-15 different exercises, including the vast majority of isolating and specific exercises (calf raises), but no basic ones (squats with a barbell).
You need to understand that this is not working out the muscles, but a waste of time – if you do not have a biceps, you do not need to try to pump its upper bundle. Rule number one: if you want muscle, learn to do basic exercises .
Why do you need sports nutrition?
For muscles to grow, they need protein. Theoretically, this protein can come from the regular diet, but for this you need to eat strictly every two hours and be quite scrupulous in choosing dishes. In real life, this is almost impossible.
The protein requirement for muscle growth is 2 grams. per kilogram of weight per day – with a weight of 75 kg, this is 150 g of protein daily, which is equal to two kilograms of chicken breast. It is much easier to drink protein blends – not only before and after training, but also throughout the day.
How much should you eat?
If in total you eat 1200 kcal per day, then it doesn’t matter what exactly to do in the gym, because in any case, the body has no choice but to eat its own muscles in order to replenish the deficit of energy and valuable amino acids.
Remember that without enough calories, the body will not gain muscle tissue. This is especially true for those who are naturally thin. You need to know exactly how many calories you eat per day, and whether this is within the norm.