Features of the basic program
The basic program consists of several exercises that affect many muscle groups, using maximum working weight, the number of repetitions varies from 3 to 8.
The advantage of a basic training program for beginner athletes is that it ensures the growth of muscle fiber itself, and not sarcoplasm, which guarantees an increase in muscle density and elasticity.
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.
