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Mass training is intended for both beginners and experienced people – it reduces body fat, increases muscle mass, and the effects can be achieved relatively quickly. The best in this case are strength exercises with loads that involve all parts of the body. In addition to developing a training plan, it is very important to plan the right diet, hydration, muscle regeneration, as well as rest and sleep.
Who are the four-day and three-day training sessions for?
3-day trainingas the name suggests, it involves exercising three days a week and regeneration in the other four because it is for the muscles rest is essential – only then can they begin to grow freely. Training stimulates the growth of muscle tissue, but the building process begins when you rest. For this reason, it is very important not to ignore regeneration and not overtrain your body. You may end up with a decline in strength, malaise, loss of motivation, and a disruption of the long-term muscle growth process. Rest days can be used for physical activity that will help reduce body fat, such as jumping rope, running, swimming, cycling. Three-day training provides the opportunity to rest the day after training, and does not lead to overtraining of the body. 4-day training it involves exercises for 4 days a week, with the number of days reduced to 3 for muscle regeneration.
Choose between a four-day or three-day training depends on the level of advancement – some trainers suggest that people starting their adventure with the gym and exercising for muscle mass choose 3-day training. A similar rule applies to those who devote a small amount of sleep time, are physically active and are naturally thin. For advanced people or those who are struggling with sedentary work and are overweight, training four days a week will bring them better.
Check: Ectomorph – body type, temperament, ectomorph-appropriate diet
FBW training, i.e. full body workout – advantages
Training FBW for muscle mass is a whole body workout. Its main premise is to do the exercises for all the parts muscles in one session. Due to its advantages, it has many fans, both beginners and advanced. First of all, its time is shorter because you don’t have to take breaks between sets. This saves time. It also allows you to train other sports at the same time, because it does not burden the muscles or lose dynamics. In addition, it is suitable for people who want to train at home – it does not require any specialized equipment. In the case of FBW training the risk of getting bored with exercises is small, as the exercises are easy to replace with others that will produce similar effects. It is also a great choice not only for people who want to build muscles, but also for those whose goal is to reduce body fat.