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Gain Mass doing this simple train.

training to gain muscle mass

Train on the basis of 3-4 week cycles. Rest between cycles for 1-2 days.

  1. Rectangular cycles of basic and isolating exercises.
  2. From time to time, alternate training with 6-10 repetitions in a network of easy training (12-20 repetitions) in one cycle.
  3. break off the complex at the peak of efficiency!
  4. Light training, as well as heavy ones, should be volitional, extremely intensive!
  5. Occasionally conduct training until exhaustion!
  6. Every second hard training session should include high desity movements!
  7. Every second light training session should have a special character. Forget about the specific weight. In each repetition, bring the muscle into a state of absolute contraction!
  8. Each muscle or muscle group should be worked through at least one and no more than three times per week.