What goal in bodybuilding: lean, mass gain or lean muscle? There is no bad bodybuilding training program for men, it’s just that you shouldn’t get the wrong objective !
Other factors count as the duration of the training, the number of repetitions to be done at each session to evolve, which loads to choose according to the level or the objective.
So many questions to ask yourself to start a program well and be sure to balance the intensity and recovery times. Basically, almost all of us seek to gain muscle. Then, to pass a course, either we decide to gain mass, or we go dry.
How do you know if you need to bulk up, lean or lean?
Gaining mass means gaining muscle mass, even if it means also gaining a little fat mass. It is an objective reserved either for very skinny men (ectomorphs)or to already muscular bodybuilders who want to take a step forward.
If you are not in these two cases, you risk gaining too much fat with a weight gain program.
When in doubt, always choose the “lean muscle gain” or lean mass gain objective.
Gaining lean muscle is build quality muscle fat free.
Ready for lean muscle gain?
As for the cut, it is a question of refining its physique, in minimizing body fat while maintaining muscle mass. The goal is to get rid of the last layer of fat that prevents you from seeing the well-detached muscles, which thus appear more voluminous.
Other types of bodybuilding programs for men exist (hardcore GVT, shred, HIT, etc.) and are more specific. They can be used occasionally to cycle and change the routine for more advanced bodybuilders. However, they should not be used long term as they are very stressful on the muscles.
What training exercises to achieve your goals?
A bodybuilding program for men always aims to build muscle but depending on the lens, it will be more suitable for the weight gainthe lean muscle gain or the dryer. Each type of men’s bodybuilding training offered aims to stimulate the muscles optimallytaking into account the specificities of each objective.
Some programs only include strength training, others only cardio, and still others a mix of the two. If you want gain mass for example, your bodybuilding training for men will be done at 100% bodybuilding sessions. Cardio is not recommended, because this activity is incompatible with mass gain. Cardio can be used occasionally if the weight gain is poorly regulated and is accompanied by excessive fat gain that must be controlled. If your goal is to gain lean muscleyou have to focus 75% on strength training with a small part of cardio of 25%, just after the weight training session, between 15 to 20 minutes. Finally, if you want be drier, the share of cardio and weight training will be almost equal: 60/40. Because the combination of the two
bodybuilding +cardio is more effective in eliminating fat than cardio or strength training alone.
Isolation Exercises VS Core Exercises
The basic exercises (polyarticular) are the most effective in developing muscle mass. They solicit several joints and allow you to gain strength. These include, for example, squats, bench presses, neck presses, deadlifts, pull-ups, etc. In addition, for lean muscle or cutting, even if we continue the basic exercises, to maintain muscle volume, we combine them with isolation exercises that will target specific areas and thus improve the curve of the muscle.
Intensity is an important factor to understand that applies to men’s bodybuilding training in general. Adding intensity can mean increasing either the loads, or the volume, or the frequency… If the frequency is high, the loads are medium. If you do a lot of sets and reps, you won’t be able to do it with heavy weights either. If you use heavy weights, you won’t be able to train too often to give the muscles time to recover.
What training frequency?
It is during the resting phases that your muscles develop. But bodybuilding training for men tires and stresses the muscles that need to be repaired. The frequency and duration are planned for do not go beyond recovery capabilities and risk missing “muscular overcompensation”. A frequency of between 3 and 5 training sessions per week is recommended depending on the objective. It is important to respect at least one rest of 48 hours in a row per week.
How long for strength training?
The recommended training time is 1h to 1h15 maximum depending on the intensity. Indeed with heavy loads, it is necessary to shorten the duration of the training man bodybuilding while with more moderate loads one can lengthen it. However, it should not exceed 1h20 at the risk of compromising anabolism and causing catabolism. A session that is too long is a stress for the muscles which generates a drop in testosterone and a secretion of cortisol. Rather than lengthening the session, it is better to apply intensity techniques (superset, degressive, etc.).
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