Coming to the gym, newcomers increasingly rely on particulars read on social networks, or heard from a coach who is not interested in your progress. This strategy is ineffective and often does not allow to build decent muscle mass. And all because for the growth of muscle mass you need to rely not on particulars, but on principles that will allow you to later take into account particulars and progress at equine rates.
Principle 5: Technology is more important than weight
The technique with which you perform absolutely any exercise is always more important than the weight that you lift, pull or press. The fact is that the wrong technique not only leads to injuries, but also does not allow you to effectively build muscle. The load you want to apply to your muscles is shifted to your joints. You train joints, not muscles. Roughly speaking, the weight that you apply to muscles with the wrong technique is always less than the weight that you apply to your muscles with the right technique. If you constantly read, if you do not follow basic safety rules when performing traumatic exercises, you will not see either health or muscles.
Principle 4: Main Exercise
Bodybuilding is a system consisting of training, nutrition and recovery. Neglecting one thing, you are ruining the whole system. We can’t name the main exercise in the gym, as different exercises pump different muscle groups with different effectiveness, however we can name the main exercise in all bodybuilding. The main exercise in bodybuilding is the ability to comply with the regime.
Principle 3: Base Plus Isolation
Some amateur bodybuilders advise you to forget about isolated exercises, directing all efforts to basic, multi-joint movements. At the same time, some obscurantists claim the inefficiency of basic exercises, calling for one isolation. Well, we will not even discuss the second approach. We wish obscurantists, astray the true beginner bodybuilders, to burn in hell from spoiled protein, rotten chicken breasts and fake farm. The first approach, when you are “scoring” for isolation, is the place to be if you are still a very young beginner. However, practice shows that it is best to add one isolated exercise to several basic exercises. For example, French bench press in any form should be added to the bench press and push-ups on the uneven bars, otherwise your triceps will not thank you. To pulling up and pulling the barbell in a slope, it is worth adding the lifting of the barbell or dumbbell to the biceps, otherwise the biceps will be unhappy. It is also worth adding swing for the back delta, which is not actually worked out in basic exercises. You can add wiring for chest and twisting, or raising legs in the abs for press.
There are exceptions. The lower body certainly does not require isolation. Add lunges or leg presses to squats and your legs will grow without any isolation.
Principle 2: The importance of sleep cannot be overestimated
Sleep is an integral part of the regimen, but it should be left in a little more detail, because it is impossible to overestimate the importance of healthy sleep for a bodybuilder. If you have a choice: work out, eat or sleep, always choose the third option. However, since bodybuilding is a regimen, it is also better to sleep in a regimen. Go to bed when it’s dark and wake up with the sunrise. According to my personal feelings, I can say that in winter, on average, an hour more sleep is required. It looks like this: in the summer you fall asleep at 21.00, waking up at 5.00, while in the winter you fall asleep at 20.00-21.00, waking up at 6-7 in the morning.
Principle No. 1: Progression of loads – the main thing in muscle growth
No matter how much you eat, how much you sleep, how much you exercise in basic exercises, adding isolation to them, you will not achieve anything if you stagnate in one place in your working balance. To grow, you must constantly increase your workload. Only progressing from training to training, you can build muscle. Without this principle, everything we talked about today does not work.