The difference between training for Mass and Relief. Mass or relief: where to start? Select exercises to increase mass and definition

Hello friends! Today there will be a short, but no less interesting and important post! Now we will look at how to not only gain a couple of tens of kilograms of muscle mass, but also have excellent muscle shape. We will also touch on mistakes that can lead to an unesthetic physique, as well as how the mass and relief of muscles differ from their shape.

When it comes to the beautiful shape of your muscles, you MUST pay attention to the technique of doing the exercises. This should be done for two reasons:

The load may go to other muscles or muscle bundles.
The load may be unevenly distributed along the working muscle.

This can lead to the formation of an unaesthetic, disproportionate physique.

What influences the beautiful shape of muscles?

Here we need to talk about only two factors:

Genetics.
Exercise technique.

Many will disagree with me and say that steroids can also determine the shape of a muscle. This is not true. Steroids can indeed change the volume of a muscle, but they cannot change the shape of the entire muscle.

Does genetics really determine muscle shape? Yes, definitely! Your muscle length, thickness, etc. is indeed determined by genetics, BUT TECHNIQUE REVEALS their form, or, on the contrary, destroys them if you have problems with and correct execution of the exercises.

As skinny couch experts and fat women like to say: “Whatever constitution is given by nature, that’s what you’ll have to walk with!” You can’t go against nature!” There is also an opinion that the main thing is mass (especially for a man), and everything else is gloss, smack of metrosexuality with admixtures of homosexuality.

You're wrong, guys. If you are a bodybuilder, then your form will be decisive! In a bodybuilding competition, being the biggest and heaviest does not guarantee victory.

Mass is great, but it’s just material that you’ve built up and still needs to work with. Create your sculpture. Model yourself as an ideally built athlete, in YOUR opinion.

This is all great, but what to do if you are unlucky with genetics and nature tried to violate your desire to become an amazingly built athlete?

How to fix your muscle shape

OK. Everything is clear, but how exactly can you influence the shape of your muscles and smooth out the consequences of not very good genetics?

You can correct the flaws by choosing the right training program. We will not change the shape of the muscle, but we can develop its bundles (parts) in different ways. For example, we can easily shift the load from the long head of the biceps to the short head.

I'm talking specifically about emphasizing the load. Don’t think about what I mean, if you have flat biceps, then you need to bomb it at every workout until your arms tell you to live for a long time. No. Accenting is practically jewelry work.

Your technique must be perfect! You must feel which muscle you are contracting, you must think about it, imagine how the movement is carried out. That's why I don't recommend focusing on every muscle group until you've gained at least 10-15 kg of lean muscle mass. You simply won't be able to feel what you're cutting.

Usually, beginners make several tough mistakes that prevent them from building a truly great body with perfectly shaped muscles.

The first mistake is related to the weight on the apparatus. Usually, in order to show off their super powerful biceps, they use TOO MUCH WEIGHT. Naturally, there is no question of any, let alone ideal, technique.

The second mistake is basic IGNORANCE. Simply a lack of knowledge about the biomechanics of movements of a certain muscle or muscle group.

A lot of technical errors are associated with a decrease in control over the weight being lifted at some point in the amplitude.

Common mistakes in technology

Hunch your back in any back rows. This takes the load from the back and working muscles and transfers it to the spine, for which it will not thank you. Keep your back straight;
lowering the barbell too quickly (throwing the weight down). For example, you lower the barbell very quickly when doing biceps curls. This puts a lot of stress on the elbow joints and ligaments;
reduction of amplitude in exercises (truncated amplitude). Although in some cases it may be advisable, it often happens because at the bottom point of the movement (bottom phase) the muscle is anatomically weaker and therefore there is a desire not to lower the barbell all the way (for example, in the same biceps curl). If you repeat this mistake regularly, your lower biceps will lag behind;
non-symmetrical arrangement of the limbs when performing exercises (one arm lower or higher, legs at different distances, etc.);
bouncing the barbell away from the chest during bench presses. This means that at the bottom of the amplitude you have no control over the barbell. You must keep the weight under control at all points of the amplitude;
too strong jerking movements in basic exercises. Uneven, multidirectional load can easily lead to injury to joints and ligaments;
tilting the body back when you perform a seated dumbbell or barbell press (for the shoulders). So the load moves from the deltas to the chest;

If you recognize these mistakes and also make them, then correct them as soon as possible, because... This will ruin your efforts to build great muscle shape.

Remember

Control of the weight being lifted should be in all areas of the range of motion (do not take a weight that is not liftable for you).
At the initial stages, do not use a truncated amplitude.
Take a photo and analyze your physique. Only visual analysis will give you a clear understanding of what works and where you went wrong.

OK it's all over Now. I hope you found the article useful. Watch the shape of your muscles so that you don’t look like a sack full of potatoes, but harmonious, proportional and amazing.

All the best to you, friends.

P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

A beautiful body is a symbiosis of hard work and proper nutrition. No relief training program for men will lead to the desired result if you eat everything. And, conversely, on a low-calorie diet alone you will only lose weight, but will not create an athletic figure. However, in spite of everything, it is quite possible for an ordinary person to get a beautiful and sculpted body.

Mass or relief? Let's try to do both at the same time. The result will be something between mass and relief.

How to achieve relief

How to pump up sculpted muscles without chemicals and is it real?

Each person has his own genetically determined minimum percentage of fat. You won’t be able to overcome it without a grueling and long-term diet (and is it necessary to do this at all?). Therefore, not everyone is able to see ideally defined six-pack abs on their abs, like those of top bodybuilders. What about a flat stomach and moderate relief? Anyone can achieve this, especially if you are not overweight. In this case, work on the relief will be successful.

Your task is patience and will. You will need patience to wait for the result and not give up everything you started. And the will is to overcome oneself and adhere to a certain diet.

The basis of any bodybuilding training program is nutrition. This is more than half of your success. The main task of nutrition is to create a calorie deficit without compromising brain activity and the functioning of the whole body. Together with training, this will help create, if not super relief, then a pumped up and beautiful body - that’s for sure.

The influence of body type

Before we talk about nutrition, let us remember that all people according to their body type can be divided into ecto, endo and mesomorphs.

The hardest thing is for endomorphs. Their metabolism is aimed at gaining muscle and fat. They don't have to worry too much about getting enough food. But in terms of losing weight, it’s difficult for them - calories need to be severely limited.

It’s easier for ectomorphs with relief - they are already thin to begin with. They literally fight for every 100 grams of muscle mass and quickly lose it during a long break without exercise.

Your body type will determine how to build a ripped body for you. Therefore, you need to take into account your body type when you calculate how much nutritional supplement and calories you need per day.

The training program for an endomorph for relief will be more severe than for an ectomorph.

And yes, training for weight and relief at the same time in the general sense is impossible. If you approach this issue more loyally, then over the course of several years of training your body will in any case become more muscular. In this regard, you can gain mass and at the same time relief. But not dry form, which is needed only for bodybuilding performances.

To maintain mass and definition at the same time, train with working weights for 3-4 approaches, adhering to an already proven diet.

Nutrition Features

To create a sculpted body at home or in the gym, you need to limit yourself to carbohydrates: pure sugar, chocolate, baked goods, pasta. Forget about sweet sparkling water - it's not for you. To eliminate 100 ml of cola, you need to run hard on the treadmill for 5 minutes. A small 330ml tin will cost you 15 minutes of running at a good pace. In words, this is not so scary, but everything changes when you stand on the track, turn on the timer and set the speed to at least 12 km per hour.

You should increase the amount of protein foods, reduce carbohydrates and slightly reduce fats. Carry out control weighing on an empty stomach once a week. This way you can accurately understand if anything is changing in your body. If the weight figures remain at the same level, you need to reduce your caloric intake a little more.

If a girl needs to gain relief, she needs to take into account such a psychological feature as emotionality. You should learn to overcome stressful situations without food - because this is a dangerous moment for your figure.

You may be wondering how to achieve a sculpted body without going to the gym? This is impossible. Visually, men simply become thin, and girls turn into slender women with a flabby figure.

Sports nutritional supplements

How to give relief to a man's body without additives? Pretty hard. It takes a lot of proper balanced food. Sports food concentrates - protein isolates, vitamins, individual amino acids and joint protectors - are golden helpers in this matter. The body of an athlete requires much more nutrients to maintain shape than the body of an inactive layman.

What is better – 1 kg of oranges or a tablet with ascorbic acid? Both are good.

Exercises

You can create training programs for muscle relief yourself, then I will list exercises and options and executions to give yourself sculpted legs, a sculpted back, abs and the rest.

Base

Basic training remains in your program. All three basic exercises (press, squat, deadlift) should continue to be done in the same way as when gaining weight. If your strength drops a little, don’t worry. Training for definition is associated with weight loss; some muscles may also go away along with strength.

Perform 2 approaches with working weight so as not to lose your strength indicators, and then 2 approaches of quantity with a small weight for finishing - this is where your relief will show itself.

Arms and shoulders

Exercises for the relief of arm muscles will help make your biceps, triceps and deltoids elastic and strong.

Dumbbell biceps curl

You can perform this exercise using the hammer technique, or you can turn your palms up. Do 4 sets of 20 reps at a tempo pace with a light weight, or 12-15 reps with a heavier weight.

Raising dumbbells to the chin

You can do this exercise with a barbell. This will create relief for the muscles of the shoulders and upper trapezius. Do the same number of approaches as in the previous exercise, but for 15 repetitions and at an average pace.

Raising dumbbells in front of you and raising them

To give relief to the shoulder muscles, it is better to do 2 exercises without a pause. For example, lifting dumbbells in front of you and spreading them. Perform 15 raises and raises, then rest. And so 4 times at an average pace.

Use different bars (straight and curved), do 2 sets of heavy weights for 8 reps, followed by 2 sets of lighter weights for as many reps as necessary to cause muscle failure. The relief of your arm muscles will be amazing.

How to get sculpted arms with these exercises? Do 2-3 exercises per muscle group per workout.

Breast

Dumbbell flyes

By doing dumbbell flyes at different angles, you will create good relief for your pectoral muscles. Use a horizontal bench, change the angles, do fly-ups upside down. Perform each option in 4 sets of 15-20 times.

Working in a crossover

Bringing your arms together in a crossover will replace your dumbbell raises upside down. This is a more enjoyable exercise without ringing in the ears and darkening of the eyes. If the gym doesn't have a crossover, use resistance bands.

We worked the upper body. But a sculpted figure means pumped up abs and strong legs.

Press

How to make a sculpted body in the abdominal area? Download it! Do a few abdominal exercises every workout. These can be straight and oblique twists, leg crunches, and planks. Use the maximum number of repetitions in 3-4 sets. You should not overload your abs with additional weights.

Do a variety of abdominal exercises, from planks to dynamic variations, 2 times a week.

Legs

How to make your legs sculpted? With the help of extension and bending them in the simulator. Leg presses with different foot placements also define the muscles well. Do 15–20 repetitions in each set.

For girls on relief, it is better to do leg extensions and abductions, and it is better to do leg presses with your feet wide apart and your knees turned to the sides. Then the gluteal muscles will be more involved.

Don't forget about the calves - we do several approaches of 15-20 raises on them in the simulator until failure.

Back

Back workouts include lat pull-downs, lat pull-downs, dumbbell rows, and bent-over barbell rows. on the back of the shoulders - it’s also better to do it.

Principles of training design

The algorithm is something like this:

We first do basic exercises, then select 2-3 exercises from those listed above for one muscle group.
In one workout, it is better to train 2 groups, for example, legs-shoulders, back-ticeps or biceps.
You need to work out your whole body in a week - everything is standard here.
In our case, circuit training is not the best option - you will lose weight quickly, but you can try it as an experiment.
Rest between heavy sets for as long as your body requires, and between failure sets for as many reps as possible – 60–70 seconds.

In the gym for girls, the same principles apply as for men, just less weight and some exercises will be new. Good body contour is a great reason to go to the beach in the summer, wear what you want and not be embarrassed by the people around you.

In theory, you now know how to achieve muscle definition. In practice, you will need to include sleep, a change in activity and vitamins.

As a result, we can say that the training program for muscle relief includes:

A set of exercises aimed at maintaining muscle strength and losing fat. Relief training involves high-repetition sets with light weights.
Optimal ratio of sleep and wakefulness.
The optimal amount of daily consumption of BJU. Priority to proteins, carbohydrates are reduced.
Active recreation in free time.
Sports nutritional supplements.
Clean water in sufficient quantity.

The last point is especially important when creating relief. Drink as much as you should based on your weight. And don't listen to those who say water makes you fatter and puffier. With healthy kidneys, a normal amount of salt in the diet and moderate consumption, water has never stopped anyone from becoming more ripped. Professional athletes reduce the amount of fluid before competitions, but then the body still gets its way. Such stress is not necessary for ordinary life.

Cardio

How to get a ripped body without cardio? In general, no way. This is also a necessary component of the training.

As a warm-up before training, any program for muscle relief should include running, an exercise bike or an ellipse. Approximately 15 minutes of work will help you burn some calories (namely, 0.33 liters of cola drinks), using muscle glycogen as fuel, and get your body ready for the workout.

How to make muscles sculpted in the shortest possible time? On rest days, hit the gym for 40 to 60 minutes of slow-paced cardio. Accelerate your heart rate to 110–120 beats per minute and maintain this rhythm throughout the entire workout. This will increase your weekly calorie consumption, speed up the process of burning subcutaneous fat and help create excellent relief.

Working on muscle relief is always associated with high physical activity, so spend your free time active: play football and table tennis, go hiking, go rafting.

When to train

Relief training for girls and men is best done 1.5–2 hours after eating. The time of day is selected based on your needs. When you feel the urge to move, this is the best time.

The number of workouts per week is also determined by the characteristics of your body. Remember that the body quickly adapts to everything. So you don’t have to look for the ideal schedule, the main thing is that you can fit training into your schedule.

What to do outside of training

On rest days, you should try to actively burn calories, and get enough sleep at night. After all, fitness is not just 3 days a week when you visit the gym. It's a way of life. Wherever you are - on the street, at home, at work or school - move as much as possible.

To ensure that the muscles do not forget the training effect obtained as a result of the training, it must be used on rest days. The body needs to be reminded all the time what muscle activity is.

MASS OR RELIEF: WHERE TO START? Find out where to start training, proven tips in practice that will help you make the right choice - mass or relief first! Many newcomers, when they come to the gym, think for a long time about whether to first gain muscle mass and volume or improve their definition in order to have an athletic figure with well-defined muscle groups. Without knowing the important points of training, most likely, the wrong path will be chosen, which will reduce motivation for training and can lead to complete abandonment so that this does not happen. let's look at 3 ways of training. MORE INFORMATION ON THE WEBSITE BOMB BODY - 1. FIRST RELIEF, AND THEN MASS This training option involves first reducing the fat layer and only then increasing muscle volume. On average every 1 kg. lost fat carries 0.4-0.5 kg. lost muscles, in other words, at the end of the road you can become thin without fat, but also without muscles. To do this, use a simple formula: - for women: your height is 112, for example, if you are 165 cm tall. – 112 = 53 kg, if your weight is above 53 kg, then you have chosen the right training scheme, in which first relief, and then quality mass, if 53 kg. and less then this scheme cannot be used. - for men: in principle the same, only the formula is your height - 100, if a man is 180 cm tall - 100 = 80 kg. weighs, then you don’t need to lose weight at the beginning; if you weigh more, then this training scheme is just right. 2. FIRST MASS, AND THEN RELIEF From the formula described above, it is immediately clear that this training method is suitable for those whose weight is lower than the number calculated by the formula. Usually it is men who gain weight, women less often, with the exception of rounding the buttocks and creating athletic legs. Therefore, this training method can be called in a historical manner - gladiatorial, and the first - the Cleopatra method;). Remember that a fat mass gain of around 0.4-0.5 kg is considered normal. per 1 kg. pure muscle mass if you gain more fat. then pay attention to your diet. MORE INFORMATION ON THE WEBSITE BOMB BODY - http://bombatelo.ru/massa-ili-relef-s-chego-nachat/ 3. MASS AND RELIEF AT THE SAME TIME There is also such a scenario, only it works effectively for beginners in the gym and only for the first 6 months of training, then if you train in this manner, you mainly maintain your shape and gradually slow down your growth. Remember that everyone has their own genetic maximum, then sports nutrition comes into play and that anabolic steroids are not advisable. This happens due to the fact that an untrained body receives severe stress due to physical activity; for it this is a new and not at all comfortable state; in order to eliminate it, our body begins to concentrate its efforts as much as possible to remove this discomfort. This manifests itself in the form of accelerated recovery of damaged muscle fibers, when the site of a micro muscle tear is overgrown with denser muscle fibers to prevent re-rupture. This effect is achieved with proper nutrition, which you can learn about here. CONCLUSION Let's highlight the main points of solving the problem of mass or relief, so as not to go down the wrong path: 1. If the weight is equal to or less after calculating the above formula, then first you need to choose a method of gaining weight, if, on the contrary, it is more, then you should first work on the relief. 2. If you are a “newbie” in sports, then work for the first 6 months simultaneously on relief and mass, and then calculate your weight based on the formula, after which you switch to the first or second training method. 3. These calculations are averaged, our body is a unique system, so look in the mirror, it will not deceive. I wish everyone to feel pleasure from training and get great results! MORE INFORMATION ON THE WEBSITE BOMB BODY -

Lately, more and more often I see super programs for pumping up mass, for relief, for losing weight, for strength, etc.. But all these programs have nothing new, they are published and copied from each other in different sources.

I want to introduce you to a completely new approach to training. She is capable of making you stronger, bigger, more functional and more defined at the same time? This particular program meets the moveout philosophy 100%.

Meet hybrid training.

You can target strength, mass, endurance and definition, all in one workout. One sight - four targets. The advantages of this scheme are obvious - you simultaneously become bigger, stronger and more defined. Although it may seem unrealistic at first, remember that different fibers respond to different types of stimulation, but they all contribute to the appearance, size and performance of your perfect body.

How do you approach achieving all of these goals through training? After all, some of them even contradict each other. It all starts with the distribution of exercises within the framework of training one muscle group. For practical reasons, we'll take a four-exercise pattern for one muscle group and apply a hybrid method to it. Each exercise has a different target, rep range, angle, and shock tactics designed to stimulate the fibers responsible for their specific tasks. Based on this approach, you can form any of your movements, the main thing is to follow some principles.

So, the main provisions of this program.

Variable rep range.

The most important criterion is choosing a weight that will help you reach the point of muscle “failure” at the right time. For example, you will do the first exercise with a very heavy weight in order to maximally work on strength. If you are not working with weights, then you can apply the same principle to simple exercises, for example, heavy weight = exercise with maximum effort.

Research shows that rep ranges between 4 and 6 best stimulate strength gains. The following exercise is performed with a lighter weight (allowing you to do more repetitions) to achieve muscle hypertrophy. Here you should do 8-12 repetitions “to failure”. By analogy, the third exercise is performed with an even lighter weight, which will help develop muscle endurance (12-15). The latter exercise is performed with your body weight (or, in some cases, very light weights) to pump the muscles well, full of fluids and nutrients, stimulating chemical reactions that improve definition. The number of repetitions in the last exercise per muscle group will increase to 20 (or until “failure”).

However, rep scheme is only part of the battle. To achieve the high goal of completing a full range of tasks with maximum efficiency, you must learn to use all the tools in your arsenal. If you previously neglected certain types of equipment or machines in the gym, now is the time to break out of the shackles of routine. In order for you to successfully and with maximum efficiency ignite all the cylinders of mass and terrain, you will have to pick up a couple of key weapons and learn how to use them.

Weapons of Mass Creation

Some people think that free weights, machines, and pulleys are interchangeable, but that's a beginner's mentality. As you develop, you will have to use the type of equipment that will clearly meet your goals. In this sense, one type may be better than another. Let's watch:

Barbells for strength

Your first exercise in a hybrid workout will be a barbell exercise. Why? Because your first exercise should be multi-joint in nature (except for the biceps, of course). In other words, we choose a barbell because we want the maximum number of muscles and joints involved in moving the maximum amount of weight at the same time, and nothing beats a barbell in achieving this goal. Additionally, this should happen while your muscles are still full of strength at the beginning of the workout, before they become exhausted, so after a few warm-up sets, you begin to attack, say, the legs with squats, using a weight that will "turn you off" between 4 and 6 reps .

This doesn't mean that between reps 4 and 6 you just stop, you should actually "switch off" in that rep range. This is the only way you can ignite the muscle fibers responsible for strength. (Note: This "off" principle applies to all rep ranges we recommend for each exercise.)

Dumbbells for size.

The next exercise is another compound movement using dumbbells. Dumbbells allow you to combine the benefits of using two sets of joints, using multiple muscle groups, with the increased need for balance and stabilization. All this stimulates muscle growth. In addition, dumbbells allow you to work each side of the body separately. In some exercises, you are much stronger if you use only one limb because you can use torque and tilt of the body. Mix this type of movement with a weight that turns your muscles off for 8-12 reps and you've got the ingredients for optimal muscle growth.

Block and lever exercise machines for endurance.

In the third exercise, you move on to exercises on block and lever machines designed to isolate the working muscle (single-joint movements). A block exercise machine provides something that neither a barbell nor dumbbells provide - constant tension. This means that the muscle cannot relax through the entire range of motion, from the bottom to the top (which happens quite often in exercises with free weights). If you can plunge a muscle into a pool of constant tension, it will definitely respond and become bigger, stronger and more resilient.

Using a machine, you can work the target muscle without the help of other muscle groups or the need to maintain balance. Mix it with resistance that only allows you to do 12-15 reps, and you can build muscle endurance.

If you don’t have a gym membership that has good exercise equipment, you can replace them with various exercises on the horizontal bar, parallel bars and weights.

Body weight and/or plyometrics for pumping and definition.

Finally, your final exercise is a purely bodyweight (or very light weight) movement aimed at building explosive power and pump. For example, after your first three exercises, you can move on to explosive push-ups (chest) or jump squats (legs). Each plyometrics-based exercise creates superior muscle tone in the area being stressed. More specifically, these exercises send water and blood into the muscles, and therefore more anabolic hormones, nutrients and oxygen. It is the hybrid combination of these exercises and the previous ones that sets this program apart from others.

Plyometrics and other movements using your own body weight are very good at stimulating fast-twitch muscle fibers, which are responsible for muscle size.

Plyometrics are not just “spring” movements, they develop explosive strength, or better yet, “disinhibition”. Let's take push-ups for example. When doing standard push-ups, you deliberately slow down your upward movement so that your hands don't leave the floor. With plyometric push-ups, you're telling a huge number of fast-twitch fibers to contract so that your hands lift off the floor, at least for a split second. When doing any plyometric movement, be it for the legs, chest, back or even biceps, you are trying to push your body or weight as high and as hard as possible until the muscles give out or you complete the target number of reps. And this does not require slowing down, but, on the contrary, accelerating when working. Once you reach the point of “failure” on a plyometric exercise (and this point won’t take long to occur), you can extend the set by continuing to do the standard version of the same movement, also to failure.

If you don’t know what these exercises are, then I advise you to familiarize yourself with our complex for increasing explosive strength.

Know your angles

This hybrid approach to training will force you to remember not only the different types of equipment (from barbells to bodyweight) and repetition schemes (from heavy to light). With every change in weight and exercise, you will also change the angles at which you attack your body. You probably already know that changing the angle automatically activates different muscle fibers that, regardless of weight, may not have worked as actively before. Thus, the more often you change angles, the higher your chances of achieving symmetry and perfect development.

The most obvious example of using different angles is flat, incline, and upside down presses; each of them works the pectoral muscles in its own way, i.e. emphasizes the load on different areas of these muscles. The same principle should be used for all other muscle groups.

Observe the principle of overload

Don't fall into the habit of doing the same exercises every week. Even in this particular training scheme, where we constantly change the angles and number of repetitions in the sets, it is very easy to succumb to lazy monotony. The best and surest way to avoid plateauing is to vary your exercises every week, forcing your body to adapt to different training conditions.

Anyway, in the end, it all comes down to the principle of overload: your body will only change according to the level of stress it experiences. And you load it with different weights, different exercises, different angles and shock techniques. Don't train in your comfort zone. Hybrid training takes into account almost all the factors that will help you achieve all your goals.

End of training

How you finish your workout is very important. You can achieve burning muscles, admire yourself in the mirror and leave, or you can finish off your muscles as much as possible, which will be mega-effective. Here are a couple of methods to completely explode your muscles.

Drop sets

Once you reach complete muscle failure, quickly remove equal weight from each side of the bar, use lighter dumbbells, or reposition the clamp on the weight stack. Continue doing the exercise until the next muscle failure, then remove the weight again to do even more repetitions.

Drop sets help to load muscles beyond their initial performance threshold, forcing them to continue contracting with less resistance. failure, quickly remove the same weight from each side of the bar, use lighter dumbbells, or rearrange the clamp on the weight stack. Continue doing the exercise until the next muscle failure, then remove the weight again to do even more repetitions.

Drop sets help to load muscles beyond their initial performance threshold, forcing them to continue contracting with less resistance. This leads to increased levels of growth hormone and insulin-like growth factor-1, which are key to muscle growth, increased strength and burning excess fat.

Forced reps

When you just can't do one more rep on your own, have a partner help you do 2-3 more. This is beneficial even with high reps per set.

One example of construction

Hybrid moveout training method

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Almost every modern developing person wants to have a toned figure. Many people want to have a muscular and sexy body. All this is quite possible if you properly create a training system and pay due attention to proper nutrition and recovery.

Many companies offer various nutritional sports supplements. All this also contributes to gaining muscle mass or burning fat (depending on what the task is). But first of all, you need to eat healthy natural food, and only take various sports nutrition as a supplement.

Mass training

Mass training is a set of exercises that an athlete performs, with a certain number of approaches, in order to build muscle mass. The main task that the athlete faces in this case is to increase his muscle volume. For these purposes, a special training method is used, a training program is drawn up, and a certain diet is drawn up.

Training is not relief

Relief training is a set of specific exercises with and without weights that are performed by an athlete to achieve high muscle definition. Relief training also involves burning excess weight (fat deposits). If the goal is to create sculpted muscles and remove excess weight, then a specific training program and diet are also drawn up.

Differences between mass training and relief training

One of the main differences is the number of repetitions in the approaches and the weight of the weights. If a person trains for weight, then, as a rule, the weight of the weights (barbell, weights, dumbbells, exercise machines) is selected in such a way that the number of repetitions is from 6 to 10. That is. in the first approaches (after the warm-up) 10 repetitions are performed, then the weight is slightly increased and 7–8 repetitions are performed, etc.
When training for relief, the number of repetitions in sets is usually increased. When training for relief, there can be 12 – 15 or more repetitions. The main task here is to increase the intensity of the training. A terrain training program often includes exercise on a treadmill and cardio equipment. This helps reduce body fat.

Diet for weight and relief

When an athlete trains for weight, he must consume at least 2 grams of protein per 1 kg of body weight per day. Otherwise, there can be no question of any gain in muscle mass. This, of course, does not mean that you need to drink sports nutrition (proteins, gainers, etc.) ten times a day. First of all, you need natural food rich in protein. These are eggs (preferably boiled), meat (chicken, beef, turkey, etc.), fish.
The presence of healthy natural food in the diet in the right amount will have a very beneficial effect on the growth of muscle mass. Sports nutrition can only act as a supplement, but not as a replacement for natural products.
After training (within half an hour), you need to eat food rich in complex carbohydrates. This is buckwheat, oatmeal, barley porridge, spaghetti. A little later, you definitely need food rich in protein.
When training for relief, it is necessary to reduce the consumption of foods rich in carbohydrates. This is especially true for simple carbohydrates (all kinds of sweets). You should also forget about fast food or reduce such food to the bare minimum. Food rich in fats and carcinogens is not only harmful, but also contributes to excess weight gain. In this case, there can be no question of any relief.

Mass training program

Let's consider the classic training system (three times a week). This system contributes to the normal restoration of muscle fibers and the entire body.
Workout 1 (Monday)
— Squats with a barbell (or leg press) – 4 sets (1 warm-up, 3 working sets)
— Barbell bench press (or dumbbell bench press) — 4 sets (1 warm-up, 3 working sets)
— Pullover with a dumbbell – 2 sets of 10 reps

Workout 2 (Wednesday)
— Deadlift – 3 sets (1 warm-up, 2 working sets)
— Hyperextensions – 2 sets of 8 times
— Pull-ups on the horizontal bar (3 sets of 10 – 8 – 6 times, depending on your physical form, you can hang weights on a belt in the form of pancakes)
— Rows on a horizontal block (3 sets)
– Neck training – 2 sets of 10 times for the front, back and side muscles (head tilts, lie on a horizontal bench, you can use additional load in the form of a pancake)
Workout 3 (Friday)
— Squats with a barbell (or leg press) – 3 sets (1 warm-up, 2 working sets)
— Barbell bench press (or dumbbell bench press) — 3 sets (1 warm-up, 2 working sets)
— Pullover with a dumbbell – 1 set of 10 times
– Roman chair and leg raises (superset) – 2 sets of 20 reps
A relief training program can include all of the exercises described above, only the number of repetitions in the approaches increases, and the weight of the weights decreases slightly. After training, it is also advisable to go on a treadmill or exercise bike. This will allow you to lose excess weight.
It must be taken into account that each person has his own individual characteristics. Therefore, the training program must be selected for a specific athlete. Taking into account his state of health, anatomical features, lifestyle, etc. It is imperative to monitor your blood pressure and pulse during and after training. If there is the slightest deviation, you should consult a doctor (preferably a sports medicine specialist).