Never work out for more than three days in a row. In order to achieve maximal growth of muscle mass, you should work out less often but more intensely. Especially as the body grows older. Over years, the basic metabolic processes and production of hormones slow down, so making progresses requires more intense workouts and having more rest.
The right workout plan
Work out with smaller weights, using slower repetitions, focusing on perfecting your shape. Such approach not only lowers the risk of injuries, but also improves the shape of muscles.
Never Exercise the upper body parts for two days in a row. When working on the upper body parts, the biggest strain is put on shoulders. A few days of break in exercising those parts will allow muscles to relax, Regenerate and grow. A sample adequate workout plan is:
- Day 1 – Back, biceps, forearms;
- Day 2 – Legs;
- Day 3 – Chest, shoulders, triceps.
Such schedule gives shoulders and elbows a chance to properly rest. It is very important over long years of bodybuilding to avoid situations that might lead to injuries. All kinds of body injuries only delay your development. If you experience chronic pain in a specific area of body, make sure to provide that region with more rest, as well as use the right therapy.
Beginners should provide the aching place with higher temperature during workouts. It will make supply of fresh blood easier, which in turn will make the Recovery process faster. And one more thing – you should avoid the kind of body movements and Exercises that cause pain!
The right diet and supplementation
Use the right diet. Vitamins, minerals and other trace elements are incredibly important factors that help muscles grow in different ways. Free amino acids taken on empty stomach cause a sharp increase of amino acid level in blood. Combined in chains, they play a deciding role in muscle building.
Taking them before, or better yet directly after Exercise, makes catabolic reactions faster and initiates the Recovery process. Vitamins, especially B6 and C, play the role of a catalyst in many important biochemical reactions.
Zinc takes part in the wound healing process; calcium, magnesium and potassium are elements necessary for conducting nerve signals and muscle contraction. The liver extract contains a vitamin B-complex and energetic factors that increase vital powers. Consumption of supplementing substances will provide you with a sufficient amount of essential nutrients, which in turn are necessary for body Recovery.
Take care of your body and mind
Don’t drink alcohol, don’t smoke, don’t eat junk chips, French fries and limit your coffee consumption. Plenty of people cope with stress by drinking alcohol or stuffing themselves with sweets. Make sure to get enough sleep at night.
Spend time outside on sunny days as well. Science shows that reduced amount of sun rays during winter months has a negative impact on mood and appetite, and may even cause a specific type of depression referred to as the “seasonal emotional dysfunction”. Sunlight brings about good mood, lowers production of melatonin, which in turn improves well-being and increases the subjective energy level.
Heat energy emitted by the sun brings relief to strained muscles, moderate tan on the other hand enhances the muscular look. What matters is to sunbathe gradually and avoid solar baths when the sun is most intense, which is between 10 AM and 2 PM.