Trainer Kumer advised loads with medium and heavy weights for muscle growth
Trainer Sarah Hayes Coomer named the most effective ways to build muscle mass. Her words are quoted by Forbes.
The specialist said that for muscle growth, the most effective training systems are “direct sets” of exercises with medium and high weights and fewer repetitions – from 8 to 12. At the same time, it is important to combine such complexes with exercises with light weights and a large number of repetitions (from 12 to 15) to improve endurance.
The expert noted that nutrition plays an important role in the system of training to build muscle mass. Kumer said that the diet should be rich in complex carbohydrates, which provide energy for intense workouts, and proteins, which provide the body with the amino acids necessary for strengthening and growing muscles.
Earlier, fitness expert Andrew Tracy spoke about the correct combination of exercises for pumping muscles. According to the expert, the simplest training scheme is to train the upper body separately from the lower one.
Source: Lenta
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