At every training session try to do one more repetition of the same weight than the last training s

5 basic elements of muscle growth formula are: load tj.misicna tension, anabolic hormones, amino acids tj.proteini calories and rest. If only one of these elements is missing, muscle growth will be slowed, if not disabled. The tension in the story is probably the most important tie.
And enough duration tensions. According to a widely accepted model, training with weights causes micro-traumatic damage to the muscle fibers; These damages represent a stimulant and driver of the process of reconstruction and development muscle. Muscle fibers contain so. Tension-responsive spectra line elements that initiate spectra line the genes to produce new muscle proteins. spectra line It is known that not all muscle fibers are the same-"fast" and "slow" fibers. Large, powerful, "fast" fibers commit to large loads, and when you need a quick contraction. For maximum muscle growth you need to work on building both types of fiber.
What is the best way to achieve this? The key to muscle growth is tension and during its lifetime; because you have to use a relatively large weight in several series. You need to be trained really hard, with the application of techniques for training up and over point of failure. spectra line Only in this way can be quickly and efficiently to increase muscle mass and strength. Always bear in mind that the quality of training is always more important than quantity. In this way, your muscles will, if you have a sufficient number of days of rest between workouts, have the necessary conditions for maximum development.
Muscles grow when they overload. Train them hard, and they will create new proteins. However, the muscles are quickly getting used to the load. If you are still doing one and the same workout, your muscles spectra line will adapt and will have no need to continue to create new muscle tissue. spectra line
Of course, ordinary, no trained person can not overnight become bodybuilders world class. Therefore it is necessary to process adaprtacije muscles to load-played repeatedly hit muscle, and he adapts tj.malo increases; Then it hit again, with a little more stressed, and he still is older, spectra line etc. Your goal should spectra line be to make a series of small gains in weight and strength.
At every training session try to do one more repetition of the same weight than the last training session, or to pick up at least half kiligrama greater burden. If you constantly try to do a little more, you are going to thrive. Of course, you will not be able to progress in each exercises in each workout. But, if at every practice make little progress even in a couple of exercises, you'll soon be bigger and stronger than you imagined. Remember the key is regularity and perseverance.
To make your training spectra line was really effective maximum, you needed an optimal spectra line combination of the number of sets and reps weight you will use. However, it is quite a delicate matter, as for bodybuilders and other athletes for all who exercise with weights.
Training with weights and a very small number of repetitions is excellent for kondiciranje nervous system and increase the explosion, but not so effective for the development of the masses. On the other hand, work with less weight and higher repetitions without overwhelming fast fibers, which have the greatest potential for hypertrophy tj.rast. therefore it is necessary to make a balance between pushing super-large of the feasibility of a sufficiently large number of repetitions. Most studies show that less experienced bodybuilders need to do the exercises three or more series with 8-12 repetitions, with a relatively large weight. Beginners and intermediate experienced the best means of advancing the double progression, which implies a gradual spectra line increase in weight and number of repetitions. At each training effort to work with higher weight or the same weight doing more reps than the previous training.
Pyramid series can be ascending or descending. Primer spectra line growing piramise (tj.polu-pyramid): 4 sets of 15-5 reps at a weight increase and decrease in the number of repetitions for each subsequent series.
The full weight of the pyramid increases (and the number of repetitions decreases) over half of the total number of series, and then during the remaining spectra line batch weight decreases (increases the number of repetitions).
DeLorme method is similar to an increasing pyramid, with the difference being overweight increases to a certain percentage of the weight of one repetition maksmalnog 50.75 and 100%
& Nb