Hypertrophy training

Muscle hypertrophy training should be carried out, preferably, in a gym because large equipment and equipment are required.

To ensure that training is done well, it is very important to have a physical education teacher nearby. He should observe if the exercises are being performed correctly, with resistance in 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: Chest and triceps; Tuesday: Back and arms; Wednesday: 1 hour of aerobic exercise; Thursday: Legs, buttocks and lower back; 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 will be able to indicate other exercises, the weight to use and the number of repetitions to be done to ensure the increase in muscle mass, improving body contour according to the individual's needs. Usually, in female hypertrophy training, larger weights are used on the legs and buttocks, while men use more weight on the back and chest.

How to grow muscles faster

Some tips for a good hypertrophy workout are:

Have a glass of natural fruit juice before training to check the amount of carbohydrates and energy needed to perform the exercises; Consume some protein source food after training, such as meat, eggs and dairy products. By consuming protein after training, the body gets the necessary tool to increase muscle mass; Resting 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 measurements they want, it is not recommended to stop training. In this case, he must continue training, but he must not increase the weight of the devices. Thus, the body remains in the same measures, without increasing or losing volume.