Mass Capture

That's it, it's decided! Do you want to get some weight and you don't want to waste any more time?

No panic, the Fitadium expert coaches have developed for you training programs specific to the taking of mass, adapted to different levels (beginners, advanced, confirmed, experts) and more accessible for free!

Mass-taking training: what you need to remember

Here, according to Fitadium the 3 basic rules to remember to the training of bodybuilding mass taking to progress radically in muscular mass:

Rule number one: Perform mainly basic exercises with heavy loads.

The basic exercises of muscular mass taking are those that make the large muscle groups work and ask for several joints. They are the most effective in building mass and gaining strength. The basic exercises involve the contractile and stabilizing muscles, thus increasing the intensity of the training
(Examples of basic exercise: the squat, the developed lying, the developed nape, the raised from the ground, the curl to the bar, etc. ..).
ATTENTION: Be sure to warm up and perform these mass-taking programs, especially for a beginner.

Rule number two: frequently force repeats.

To be more and more massive, no secret, you have to look regularly to increase your charges. By always working at the same weight, the muscle adapts and no longer progresses. To do this, regularly increase your maximum load and force repetitions with a partner, or even perform partial and/or negative repetitions.
Start the series with a medium load and then quickly use a maximum load until exhausted.
Always finish with a last series a little lighter until the failure to totally saturate and congest the muscle.

Rule number three: Do not train too much ... if the intensity of each session is very high!

Training is the basis of muscular development. Regular and hyper intensive sessions (heavy loads and maximum muscle burns) guarantee rapid progression.
However, it is important to remember that it is during the resting phases that your muscles develop.
The intensity of a specific mass-taking training requires a little longer rest times and a shorter workout time than other programs.
Moreover, if you are aiming for a rapid evolution of body weight and a quick mass gain, it is better not to do too much specific cardio.

Characteristics

This beginner weight training program is based on a 100% training ratio devoted to bodybuilding. It alternates 80% of basic exercises and 20% of insulation exercises. The loads used will be mainly average. The recommended training frequency is 3 times a week with a moderate intensity for a maximum of 1 hour session.

Thicken the muscles

This beginner weight training program is based solely on bodybuilding. It does not include cardio, as it is better to apply only the force fibers (so-called "explosive") to "thicken" the muscles. A majority of basic exercises are required to engage all muscle fibres (dynamic + stabilizing) and trigger a maximal hormonal anabolic response, using medium loads. The aim is to focus on a strict and controlled execution of the movement to gain mass and volume.

The duration of training must not exceed 1 hour (to avoid a spike of cortisol that prevents muscular growth) and respect the frequency of 3 trainings per week not to go beyond the recovery capacities and risk to miss the " "Muscular overcompensation" (the recovery capacities are still low in the beginner). Similarly, the weight training program for beginners does not include any intensification techniques to avoid catabolism (which would be due to exceedance of the recovery threshold or that would result from injury ...).

Do not forget

Perform regular and spaced sessions of 48 hours.
Warm up at the beginning of the session, practicing 5 min of bike and 2 long series of exercises performed with light loads before starting the training below.

Day one:Chest/Biceps/abs

Muscles	Exercises	Series	Reps	Rest
Chest	Developed lying	4	12	1 mn
	Developed inclined	4	12	1 mn
	Lying down	3	12	1 mn
Biceps	Curls barre EZ	5	12	1 mn
	Curls alternés	3	12	1 mn
Abs	Crunchs	6	Max	1 mn

Day 2: Rest

Day 3: Thighs/Shoulders/Abs

Muscles	Exercises	Series	Reps	Rest
Thighs	Press	5	12	90 s
	Legs extension	3	12	1 mn
	Legs curl	3	12	1 mn
Shoulders	Developed Military Framework Guide	3	12	1 mn
	Lateral level	3	12	1 mn
	Bird	3	12	1 mn
Abs	sheathing (board)	3	To failure	1 mn

Day 4: Rest

Day 5: Back/Triceps/Abs

Muscles	Exercises	Series	Reps	Rest
Back	Vertical draw in front of	4	12	1 mn
	Neck Print	4	12	1 mn
	Seated Rowing	3	12	1 mn
Triceps	Extension barre front	5	12	1 mn
	Extension 1 Dumbbell Neck	3	12	1 mn
Abs	Roman Chair	6	Max	1 mn

All bodybuilding training programs to become massive as quickly as possible, especially developing strength, thickness and muscular volume, available in 4 levels: Beginner, advanced, confirmed, expert.