Volume Work

Volume Work Fitness

Red and white muscles

Fitness in the world of research is pointing to a fundamental truth: muscle hypertrophy predominantly white muscle occurs with rapid turning. Fast turning white muscle fibers with dense power studies are stimulated. Slowly turning red muscle fibers with low-tempo aerobic activities are stimulated in more .. Long-distance runner in red-fiber muscle group are examples of many developing athletes. If we look at this type of athlete to run the red muscles very easily constitute the basic conditions of the muscular appearance can understand. Weight lifting equipment to do more work in the high recurrent running red fibers. Therefore, activation of white muscle fibers as you can, that the number of repetitions and the maximum power with low volume expander in the direction of the lift to the effect will be. Muscles how to work as a high repetitive if you zoom out so much volume onlarao chance is to win. Depending on the person’s genetic structure, the number of white muscle fibers can reach the person can also determine the limits of the maximum muscle size. But looking at it, be in despair and stop trying to muscle is not true. Every man can shape muscles visible as improving.

Muscles to relax

What to consider increasing the volume in November that one of the most important point is this: the muscles need rest to grow. Work is just the beginning. For the development of muscle tissue to repair and takes a week for sure. Therefore, a muscle group to work with a frequency greater than five days, to gain in terms of volume, is not true. Each muscle group once a week is the best way to work.

Sets and repetitions

4 to 8 the number of repetitions is low again. However, white muscle group you’re working in 8 muscle groups may be unable to repeat the warning. Legs need to set the normal 20 repeat shoulder may require a set of 12 again. Each set between 2 to 4 minutes should give. Purpose of each re-set the maximum explosive power should be able to give. In a set of breath you have left do not go to the next one immediately. Relax your muscles burning and normalization of the cross and wait for your breath. High number of repetitions to muscle volume business. In fact, they even hard. Low number of repetitions you should try to remove the maximum power sarfedebileceğiniz weight. Very low number of repetitions with your last set (2 – 4) must remove the highest weight you can lift. In the meantime, your system will not force the joint movements, smooth and in a manner appropriate to the discipline must move. Please note that we have developed muscles and skeletal system to permanent joint damage can not be more important than the occurrence.

Warming

At the start of each work to warm up, do a few high re-set underweight. With very low weight may occur again to do this can prevent accidents and injuries. You can remove the remove the maximum of breast twentieth minute of an operation can take place. Do not immediately run high when you enter the hall to the weight. Before removing heat definitely heavy.

Nutrition

To gain muscle weight as the volume of muscles will need. We must pay attention to two things by diet. First of the muscles is carbohydrate fuel. Required to support the carbohydrate to the muscles have to work. How much carbohydrate you receive, age, weight, depending on your metabolic rate changes. The second, the amino acid is a substance used in muscle building. Amino acids are the building blocks of protein. To speed up the muscles of people per kilogram of body weight every 1.5 to 2 grams of protein should take up.