Mass exercises

Weight training, it is really a set of performed exercises, which are aimed at increasing the volume of our muscle mass. Please note, that exercise alone is not enough, because it is very important that we take care of the right diet as well as the right dose of supplements, for example creatine. Of course, supplements are not necessary here, however, taking a creatine supplement during training will bring the expected results much faster, and besides, creatine is completely harmless, so it's worth considering this option.

When performing exercises, we should pay special attention to the breaks between sets. They should be relatively long, lasting at least 3 minutes. Below we present a series of weight training exercises for a beginner. We will practice on Monday, Wednesday and Friday. We do the exercises in series. We do it in one series 10 movements, while in the final series 7. In the division, we will focus on exercises for the chest and triceps. We press the barbell on the bench on the chest through 4 series and then we do push-ups on the bars, by max 3 serie. Then we train the triceps by straightening on the lift through 3 serie, then we move on to French pressing, which we also do by 3 serie. another day, We will practice on Wednesday, that's why we take a one-day break between exercises to regenerate the body. On Wednesday we will do exercises for the back and biceps. For biceps we use forearm curls with a barbell, as well as bending on a preacher with a barbell. We perform both exercises in 3 series. Pull-ups are a very good exercise for the back, best in 4 series, as well as rowing on the chair lift. Such an exercise, performed in 3 series is a perfect complement to exercises for the back. The next training day will be on Friday, because we need to regenerate the body again. On Friday we train legs and shoulders. For the legs we use squats performed in 4 series, however, remember to warm up beforehand. Leg curls and extensions as well 4 series will be a perfect complement. On the shoulders we press the barbells to the sides through 3 serie, and we also lift the dumbbells sideways in the fall of the torso, also by 4 serie.

In order for our training to be effective, it is absolutely necessary to remember about the right diet, and about exercising regularly, because only continuity, it will provide us with an excellent figure and great well-being.