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п»їHow much weight should I use and how much should I train to gain muscle?
Training to hypertrophy or gain muscle must have certain important characteristics if we want to achieve results. Likewise, the ideal is to be accompanied by a proper diet, with the appropriate nutrients to incentivize achievements. Today we tell you how much weight you should carry and how much you should train if you want to gain muscle.
How much weight should I carry?
Intensity is necessary in our training to produce microrotures in muscle fibers and thus, after a recovery time produce what is called a supercompensation, that is, to be able to suffer adaptations that place it at a level higher than the given stimulus or what is In the same way, to gain muscle so that in the next training the same stimulus can be faced successfully and we need, to grow, greater challenge.
To achieve this much needed intensity it is essential to use loads or respect the principle of overload, because depending on the weights we use we will achieve one or another stimulus to achieve our goal.
The first thing then will be to know what is equivalent to 1 RM that represents the maximum amount of weight that we can mobilize in an exercise, only once with a perfect technique. Based on them, we will express in percentage the weight to be used and the relationship with the repetitions that we include in each series.
Of course, at a higher percentage of 1 RM less repetitions and vice versa, being able to achieve results with both repetitions and low weight and vice versa, as long as we reach a training that brings us closer to muscle failure but not that does not place us at this point in which we can take some risks like getting injured, for example.
That is, the load to be used can be variable, but we must always increase repetitions if we reduce weight or reduce them if we increase the load in order to approach the greatest stimulus we can give so that hypertrophy takes place, or what is the same , so that our muscles are forced to grow to face such intense training.
Thus, you can mobilize the weight that you feel most comfortable but remember to vary the number of repetitions per series to get closer to muscle failure and thus, stimulate muscle gain.
How much is necessary to train
If we think about gaining muscle, we all tend to think that more stimulus more results, but the truth is that this does not translate into daily training but everything will depend on the volume of work. That is, if we work the same as in three or two days in five days a week, we will achieve exactly the same results at the muscular level, therefore, it is possible to obtain progress training twice a week.
However, if we train each muscle group twice a week we will achieve a better stimulus than if we do it only once according to a study, so if we want to gain muscle, at least train twice a week to get results. and considering that on both days we must work every muscle group of the body.
If we train Tuesday and Thursday, both days our routine should include leg work, upper body work and middle body area, so if we are going to reduce our training frequency to two days a week (it can be three or more times by week), it is best to opt for full body routines always with adequate weight and repetitions to produce a suitable stimulus for hypertrophy.
And do not forget that recovery is essential, so training five times a week and working on all muscle groups is not recommended, because if the intensity is optimal, we will need a rest day at least between an effort and other.
With this data you already know how to structure your training to gain muscle and achieve the results you have always looked for in your body.
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