Muscle hypertrophy training should preferably be performed in a gym because it requires equipment and equipment with great weight.
To ensure that the workout is well done, it is very important to have a physical education teacher nearby. He should observe if the exercises are being performed correctly, with resistance in the lifting and in the correct position when lowering, to avoid injuries.
Hypertrophy training for men and women
Here is an example of hypertrophy training for men and women, which should be done 5 times a week:
- Monday: Pectoral and triceps;
- Tuesday: Back and arms;
- Wednesday: 1 hour of aerobic exercise;
- Thursday: Legs, glutes and lumbar;
- Friday: Shoulders and abs.
On Saturday and Sunday it is recommended to rest because the muscles also need rest and time to increase in volume.
The gym teacher can indicate other exercises, the weight to be used and the number of repetitions to make to increase the muscle mass, improving the body contour according to the needs of the individual. Normally, in female hypertrophy training, weights are used larger in the legs and buttocks, while men use more weight on the back and chest.
How to Increase Muscles Faster
Some tips for a good hypertrophy workout are:
- Take a glass of natural fruit juice before the workout to check the amount of carbohydrates and energy needed to perform the exercises;
- Consume some protein source food after training such as meats, eggs and dairy products. By consuming the protein after training, the body gets the necessary tool to increase muscle mass;
- Rest after training because sleeping well gives the body the time it needs to produce more muscle. Too much effort can decrease the body's ability to produce muscle and compromise the end result.
When the individual reaches the measures they want, it is not recommended to stop training. In this case, he should continue training, but should not increase the weight of the devices. Thus, the body remains in the same measures, without increasing or losing volume.
Learn what to eat and what you can take to gain muscle in:
- Supplements to gain muscle mass
- Foods to gain muscle mass
