training

The combined raising

Before you start training with the combination, you must give some thought as to why you want to include in this type of training into your existing program and what are your goals in general. Generally speaking, the objectives include:

Improved neuromuscular coordination

Increasing the load and intensity of training

Stimulating your muscles to the max

Increase cardiovascular benefits of free weights

Development of effective training and dinamičanog

Example of combination:

Pluck + Front Squat + blast + rear snatch and squat + shoulder press

programming

The equipment needed for training combined lifting can be found in any well-equipped fitness center with weight training: a platform, dumbbells, weights and high quality "Olympic" bar. Combinations with dumbbells can also be used for training on some of the injured upper body or unilateral training. It is particularly useful in the preparatory phase of training or major cycle, a combination of lifts should be limited to three or four complex movements in a workout. Spend 2 or 3 days a week using no more than 6 reps per set. Do not spend more than 6 reps per set for movement should be explosive. Series should be 2-4 depending on how many distinct combinations of training. The choice of different combinations is limited only by your imagination to match the move. Athlete physical condition and technical expertise will limit the degree of difficulty. First, work out in the Olympic-style lifts separately (ie snatch, clean and jerk). Then, add some basic exercises with a combination of two more complex movements like snatch and jerk. On any strength training program, the adjustment will occur, so the combination of progressive multiple complex movements needed the challenge of sports skills and physical fitness. Always technical capabilities are a decisive factor in shaping the complex variations. Lifting the ideal combination to improve during the definitions for cardiovascular system and increase stamina, and therefore muscle tension. So try to combine different exercises and merge them into one.

The frequency of training and muscle mass

The general fact that if you put as much effort into achieving a goal, you will achieve better results. For example. If you want to become a good football player, the more you practice football. If you want to know to play the guitar, the more you practice on it. If you want a great success in school, the more you learn. As for gaining muscle mass, the thing is absolutely the opposite. In bodybuilding does not mean better. You will not gain muscle by spending every day for several hours in the gym. This is a big mistake. Moreover, there is a possibility that these beat to lose muscle mass is constantly bringing in catabolism.

recovery

Muscles should be given time to recover. The goal of exercise in the gym is to stun your muscles by forcing them to grow. To muscles could withstand the shock that you specify them, they become larger and more massive. However, this will only happen if the muscles provide enough rest for recovery and growth. You exercise in the gym you force the body to increase muscle, but short and intensive training. You may not during the training burden for too long the body because it only prolongs the time required for recovery and muscle growth stops.

rookie mistakes

Many beginners think they need to practice two hours and do a lot more series than is necessary. So disappointed when they see that they have no progress and stop train. Unaware that make the mistake of training more than an hour and doing more than 4-5 sets of the exercises. Such coaching can certainly stimulate muscle growth. If you want to achieve a respectable muscle, here are some tips. Do not train more than 4 times a week because you can not be like the professionals who train more often, even twice in one day. However, they take anabolic steroids. Reduce the duration of your training to a maximum of one hour. All more than one hour is unnecessary to enter into catabolism that will prevent you gain muscle mass and your efforts will be futile. Work 9 to 12 sets for larger muscle groups (legs, back, chest), and 6 to 9 series of smaller muscles (arms, shoulders, abs, calves). When performing a complex exercise type squat, bench press, deadlift, pull ups or dips, do fewer reps (about 6 reps), and for more complex exercises (biceps curls, triceps extensions, etc.) Use a slightly higher number of repetitions (about 10 repetitions). Each batch run to failure, ie. when you are unable to perform any more repetition. When with a weight you can achieve more than a certain number of repetitions, the following training add a few pounds more on šipku.Ako follow these tips and you are diligent and invest much effort in achieving its goal, ie. increase muscle mass, your success is guaranteed. Of course, this assumes that you have the proper diet for weight (sufficient protein and calorie surplus) and to sleep at least 8 hours a day.