Winter workout: five recommendations for muscle gain
With the arrival of springtime heat and time when you can take off your winter clothes, everyone wants to look slim and fit, and spring is the best time to work on the relief. But winter time, or rather, from the beginning of October to the end of February, is the most optimal for mass gain.
How to train in the winter for mass gain will be discussed in this article.
For weight gain, you need to properly make a diet that will take into account all the necessary proteins, vitamins and amino acids that are necessary for weight gain.
The following discussion focuses on the five simple rules that cover the above-mentioned conditions for stable and maximum growth of muscle mass in the autumn-winter period.
1. Complex exercises
When it comes to leg training, many professionals, and not only, prefer such exercises as Romanian deadlift, lifting on the platform, squatting, etc., but swinging the biceps using insulating exercises.
However, winter does not last so long and this time should be used to the maximum. For this, it is necessary to work on the limit of one’s own strength, including performing auxiliary exercises. Do different variations of the Romanian dead thrust, push-ups on the bars, bench press with a narrow grip and other similar exercises that allow you to push weights, while causing your muscles to become bigger and stronger.
For maximum results, follow five sets of basic exercises. This will allow you to use heavier weights and use fast muscle fibers.
Basic exercises for training in the winter:
- Elaboration of quadriceps: squats with a barbell on the back, squats with a barbell on the chest.
- Study of the buttocks: dead sumo craving, dead thrust with a trap rod, traditional dead thrust.
- Vertical bench press: dumbbell bench press over head, barbell bench press over head, weights bench press over head.
- Vertical thrust: variations of pull-ups and climbs.
- Horizontal press: press on an inclined and flat bench.
- Horizontal traction: dumbbell traction, low-block traction, thrust with emphasis in the chest.
2. Drop sets
Start your workout with large weights and use them to move to a new level in weight gain. For example, let’s give the following example: you just took a new weight and instead of moving on to the next exercise, take 10% less weight and do another 2-3 sets of five repetitions, and if you don’t have enough strength, then one .
Such an approach to training will help you significantly increase the amount of muscle mass and, moreover, you will spend more time on this or that exercise, which will lead to maximum results.
3. Aerobic power method
The aerobic-power method is a workout that allows you to work out slow and fast muscle fibers at the same time. Of course, the physiology of the muscles is such that you use both types of muscle fibers during strength training. However, by slightly changing the technique of doing the exercises, you can work more with either fast or slow muscle fibers.
To conduct aerobic strength training, first, perform exercises with large weights, such as squats or a bench press. You must complete a set of about five repetitions at the limit of your strength, until you are completely tired. Now, significantly reduce weight and do the maximum number of repetitions as quickly as possible (the so-called “speed training”). Thus, you will mainly load slow muscle fibers.
4. Training in relatively fast mode.
If your goal is to gain weight, then you need to accelerate your metabolism. To do this, use fewer sets, more repetitions and a shorter break time between sets.
In this way, you speed up your metabolism, which will force your body to quickly adapt to the ever-increasing loads of increase in muscle mass.
5. Low intensity cardio training
Low-intensity cardio training helps not only to cope with excess fat, which inevitably appears during mass training, but also improves the functioning of the peripheral vascular system.
By developing a peripheral vascular system, you promote better blood flow to muscle fibers, which, in turn, will positively affect the body’s ability to supply your muscles with oxygen and nutrients, without which stable muscle growth is impossible.
P.S. If you are just starting to engage in the hall, then you will not be difficult to increase in volume. Being engaged with large weights and eating a sufficient amount of nutritious food, you quickly gain a significant amount of weight.
But if you have been training for a long time, then you have already achieved the initial result and you will have to use “heavy artillery” to achieve success.