Hello, dear readers!
In this article, I will tell you about a great way to create a beautiful and toned figure - this is a workout program for 5 days a week! It is designed for well-trained sports fans who have already built up muscles and want to look lean. This program is designed to gain muscle mass and definition.
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Muscles grow as strength increases and strength endurance increases. By conducting separate training for each large muscle group, you can accustom it to a large volume of training load, which will result in muscle growth. In addition, by training 5 times a week you will speed up your metabolism very well. And if you endure a couple of months of working on it, you will acquire excellent relief.
Surely many of you have used three-day splits in your training process. Increasing the frequency of training to five per week gives you a significant advantage - every day you can train one muscle group per workout.
Let's look at a specific example of a training program designed for 5 days a week, which, if necessary, you can adjust to suit you.
Mass training program
In order to get big quickly, it's important to focus your efforts on what really works - that is, a basic training program. In turn, a basic mass program is any gym program that involves performing multi-joint strength exercises with maximum weights, a limited number of approaches and a fairly low number of repetitions (from 3 to 6).
The basic training program described below is a barbell lifting program designed to increase strength. If muscle strength increases, then along with proper nutrition, the volume of muscle fiber will begin to increase. In other words, following a basic program and following a hypercaloric diet for muscle growth will help you get pumped up and bulk up quickly.
If you consistently follow the tips below, you can build 5-7 kg of quality muscle in the first 6-8 weeks of following a basic training program. However, it is extremely important to follow the basic rules of the program and train for hypertrophy (that is, avoid isolation exercises completely), as well as pay special attention to your nutrition.
What is a basic training program?
The basic training program is a mass-gaining program based on working all major muscle groups in one short workout. It is recommended to use multi-joint basic exercises as exercises - it is believed that they have the greatest effect on increasing hormonal levels and increasing the production of testosterone in the body. Which ultimately helps build muscles.
This program involves three short (no more than 45-50 minutes) but intense workouts per week, as well as enhanced nutrition (at least 3500-4000 kcal per day). Remember that high-calorie nutrition is the most important component of muscle pumping and growth - without additional calories, the body will not physically be able to build muscle, even when taking expensive sports nutrition.
