Full Disclosure: The fastest way to gain muscle mass is always to lift something really heavy. Overloading muscle fibers causes tiny lacerations, and while those lacerations heal, the body produces correspondingly larger and stronger muscle fibers. In other words, it becomes bigger muscle. But the size is one. Strength is different. And if your goal is to gain strength, and to gain a little more mass, then the only thing you need is the body you live in.
“Weight training is not only an efficient way to build muscle, but it’s also a great way to strengthen the entire movement chain in ways that gym machines can’t,” said Jason Lee, a New York personal trainer. say. City. In other words, without a sitting chair or a bar to stabilize, work everything from the core to the gluteal muscles and calves to help maintain balance and proper shape when doing things like push-ups on one arm. Must be (details on top of that soon), Lee says.
In fact, you may need less weight than you think to see muscle growth: European Journal of Applied Physiology You can increase your arm mass measurable after 12 weeks by simply contracting your arm muscles as tightly as possible while bending and stretching your elbows 5 or 10 times a day. Another study at CUNY Lehman College in New York City found that performing a 30-second isometric hold between sets of resistance exercises increased male muscle size faster than resting between sets. I found out.
To get the most out of your weight training costs, consider a superset that manipulates the contralateral muscle groups in a single session. Then practice isometric hold between each set.
Sweat sessions twice a week, twice on the upper body and twice on the lower body. You can combine them, but you can see more changes faster by training the same group of muscles in one session. This is a concept similar to lifting a heavy object. That is, if you overload your muscles enough to cause minor damage and repair the damage, your muscles will grow and become stronger.
Start with these circuits on the upper and lower body. Repeat 3 sets of 15 to 20 times for each exercise. Performs isometric contraction of the working body part between sets. Repeat each circuit 3 times.
Circuit 1: Upper body
Super set A
Push up: Start on all fours and place your hands under your shoulders. Stretch your legs straight back until you are in a straight line from your shoulders to your legs. Bend your elbows, bring your arms closer to your body, and lower your chest 2 inches above the floor. Straighten your arm and put it back first.
Retrograde: Lying under a sturdy bar, with your shoulders directly below. Reach out and grab the bar with the underhand grip. Keep your body in a straight line (shoulder to toe), bend your elbows, and lift your chest toward the bar. release.
Super set B
Handstand push-ups: Crawl on all fours and start by putting your foot on the wall. Transfer your weight and slowly climb your feet against the wall until your feet are straight and your body is on a steep slope. Keep your feet straight from your shoulders, bend your elbows, and lower your shoulders toward the floor. Go straight back to the beginning.
Dip: Stand between two sturdy objects (or use a gym dip bar). Place your hand on either side and push your arm straight up. Bend your knees slightly and push them back to avoid touching the floor. Bend your elbows and lower your arms until they are close to 90 degrees. Straighten and go back to the beginning.
Circuit 2: Lower body
Super set A
Squat: Stand with your feet shoulder-width apart and point your toes a little. Bend your knees and sink your hips toward the floor. The quadriceps are parallel to the floor and you lower yourself until you put your knees on your toes. Straighten and go back to the beginning.
Climbers: Let’s start on all fours. Enter the position of the stretched board (straighten your arm). Lift your right foot off the floor, bend your right knee, and hike your knee toward your chest. Straighten your right foot and repeat on the left side. Move your feet up and down as quickly as possible while maintaining good foam for 30 seconds.
Super set B
Bavarian split squats: Stand with your back to the bench about 2 feet away. Lift your right foot and place it on the back bench, keeping your right knee bent. Bend your standing (left) leg and rush. Stop when your left knee is above your left toe and your right knee is floating just above the floor. Start straight. Run 3 sets on each side, using alternating legs for each set.
Walking lunge: Find a long corridor. Take a big step with your right foot. Bend your right knee down to the lunge and keep your hind legs slightly bent. Lower your right knee until it rests on your right toe. Push your left back foot and swing it forward. Shift your weight forward and rush to your left leg with your right knee slightly bent back. Note: Always clench your hands behind your head to make it difficult.
Circuit 3: Upper body
Super set A
Pull-up: Stand under the pull-up bar. Reach out and grab the bar with the overhand grip. With your straight arms hanging from the bar, bend your knees slightly so that your feet do not touch the floor. Keep your gaze slightly forward and bend your elbows to raise your chest to bar level. Go back to the beginning and relax.
Single arm push-ups: Let’s start on all fours. Extend your hind legs to the position of the extended board. Slowly move your weight to the right so that your left arm does not support your weight. Adjust your foot slightly so that your right arm forms a long triangular point based on your foot. Lift your left arm and push it behind your back. Bend your right elbow and focus your weight on your right hand. Bend until you think you’re out of balance (these are shallower than traditional push-ups). Go back to the start. Repeat 15 times, switch arms and repeat.
Super set B
Plank up: Start with the stretched board, straighten your arms, and line up your body in long rows. Bend your right elbow to lower your right forearm to the floor, then bend your left elbow to place your left forearm on the floor. Press your right forearm and hand to straighten your right arm again, then straighten your left arm. Reverse the direction and repeat.
River scroll: Sit on the floor, bend your knees, flatten your legs, and push your hands into the floor behind your hips. Lift your hips off the floor and the crabs will begin to crawl forward and then backwards. Crawl for 60 seconds with one set.
Circuit 4: Lower body
Super set A
Box jump: Stand in front of the bench. Bend his knees. Jump up Jump or step down.
Reverse walking lunge: Please stand on your feet together. Make a big retreat with your right foot. Bend your right knee just above the floor. Press the left (front) foot and swing the back left foot. repeat.
Super set B
Step up: Stand in front of the bench. Step up with your right foot, then step up with your left foot. Get off with your right foot and then to the left. Reverse the direction and repeat.
Sit on one leg: Stand with your back to the bench. Lift your left foot off the ground in front of you. Bend your right knee and sink back until your butt touches the bench. Immediately engage the gluteal muscles and hamstrings and stand again. Repeat 15 times on the right side, then switch legs and repeat.
