- Lid sinds
- 6 apr 2003
- Berichten
- 13.575
- Waardering
- 104
- Lengte
- 1m77
- Massa
- 82kg
- Vetpercentage
- 7%
Beste Mensen,
Hier nog de 10 regels die je nodig hebt om goede massa te winnen. Ik zelf heb het ook zo gevolgd en ik kan zeggen met me supplementen erbij dat het zeer goed ging. Dus heb je moeite met massa winnen? Kijk of je deze 10 stappen volgt
1. Use free weights for all heavy sets:
As heavy as some machines might feel, they do not involve as much of the stabilizing muscles as do free weights and, therefore, do not build as much compound mass. Free weigths increase more "real world" strength.
2. Utilize compound movements:
If you want full, hard bulk, do not isolate, Stick with the 5 basic movements (Squats, Deadlift, Bench Press, Military Press, and Chins or Pulldowns).
3. Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas at first. Begin your workout with a barbell movement and follow with dubbells. If you use cables, do so at the end of your workout. Never count cable sets as mass-building sets.
4. Experiment to find what builds mass best for you:
Just because something may have worked for someone else, doesn't necessarily mean it will work as good for you too.
5. Avoid injuries
Avoid momevements that carry a high risk, such as squats with your heals elevated, and behind the neck presses and pulldowns. Use perfect form at all times; don't risk injuring yourself by lifting something too heavy, too soon. If you're injured you can't train and you can't grow.
6. Utilize optimum sets:
Try to do as many productive sets as you can per bodypart.
7. Don't count excercises:
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some musclegroups, there might be only one or two movements that work them effectively. Don't get trapped into overtraining.
8. Perform optimum reps:
Train as heavy as you can, in good form for as many reps as you can.
9. Don't shy away from maximums:
Check out your strenght-levels every so often by maxing out with one or two reps. However, work your way up to your max, don't go into the gym expecting to max out on your first lift.
10. Don't forget to eat your protein:
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle-building nutrients, your strenght-reserves and the necessary fats for joint protection. Whey protein supplements are also important.
Hier nog de 10 regels die je nodig hebt om goede massa te winnen. Ik zelf heb het ook zo gevolgd en ik kan zeggen met me supplementen erbij dat het zeer goed ging. Dus heb je moeite met massa winnen? Kijk of je deze 10 stappen volgt
1. Use free weights for all heavy sets:
As heavy as some machines might feel, they do not involve as much of the stabilizing muscles as do free weights and, therefore, do not build as much compound mass. Free weigths increase more "real world" strength.
2. Utilize compound movements:
If you want full, hard bulk, do not isolate, Stick with the 5 basic movements (Squats, Deadlift, Bench Press, Military Press, and Chins or Pulldowns).
3. Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas at first. Begin your workout with a barbell movement and follow with dubbells. If you use cables, do so at the end of your workout. Never count cable sets as mass-building sets.
4. Experiment to find what builds mass best for you:
Just because something may have worked for someone else, doesn't necessarily mean it will work as good for you too.
5. Avoid injuries
Avoid momevements that carry a high risk, such as squats with your heals elevated, and behind the neck presses and pulldowns. Use perfect form at all times; don't risk injuring yourself by lifting something too heavy, too soon. If you're injured you can't train and you can't grow.
6. Utilize optimum sets:
Try to do as many productive sets as you can per bodypart.
7. Don't count excercises:
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some musclegroups, there might be only one or two movements that work them effectively. Don't get trapped into overtraining.
8. Perform optimum reps:
Train as heavy as you can, in good form for as many reps as you can.
9. Don't shy away from maximums:
Check out your strenght-levels every so often by maxing out with one or two reps. However, work your way up to your max, don't go into the gym expecting to max out on your first lift.
10. Don't forget to eat your protein:
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle-building nutrients, your strenght-reserves and the necessary fats for joint protection. Whey protein supplements are also important.
