What is a bodybuilding volume course? – Green positive pharmacy magazine

The period of bodybuilding refers to a period in which athletes or bodybuilders go to build muscle and increase muscle mass based on the discretion of the coach and the criteria they have considered for their fitness and appearance.

Bodybuilders and athletes enter the period of bodybuilding due to the loss of their muscles during the cutting period, preparing for competitions, etc.; In order to enter this course, each person must first familiarize himself with nutrition, exercises, types of bodybuilding volume and its principles, and then proceed to start the bodybuilding volume course.

In the rest of the article, with a general definition of the volume period of bodybuilding, a review of eating habits and proper nutrition during the volume period, effective and efficient exercises in the volume period, the advantages and disadvantages of this period, related supplements such as creatine supplements and… and its consumption amount and the best time We will start this course.

Time to start bodybuilding volume

At the beginning of the article, we addressed the question of what is volume in bodybuilding and explained its nature in general, the main goal in this course is to increase the volume of athletes and bodybuilders, who can reach the desired density by increasing the amount of calories consumed and more than the body needs. Reach yourself and guide your body towards building muscle and increasing volume by doing effective exercises.

Normally, people feel changes in their appearance during the bulking period due to the accumulation of fat, that’s why most athletes and bodybuilders start the bulking period in the cold seasons of the year due to the unpleasantness of this issue. It should be noted that athletes and bodybuilders, after completing the bulking period, can start the cutting period to get rid of excess fat in the body and separate the muscles.

The best time to start the bodybuilding course is when people have passed the beginner’s course and their bodies are ready for heavy and exhausting exercises. Also, people whose body has a high percentage of fat are better at first with a healthy diet and exercises. Relatedly, bring your body weight and fat to a balanced level and then proceed to start this course.

Food planning during the period of bodybuilding

As mentioned before, athletes and bodybuilders need to get more calories from their body to gain weight, that’s why proper diet and nutrition is important during this period. When the intake of calories is adequate, the process of building muscle will be easier for athletes and bodybuilders.

The first point in this course is to observe the number of meals between 6 and 8 meals, which a bodybuilder or athlete should consume according to their unique conditions in order to prevent blood pressure and blood sugar drop. During the period of bodybuilding, in addition to the amount of calories, food elements such as protein, carbohydrates, vitamins, vegetables, etc. are also important.

In general, one of the goals of this course is food planning and healthy eating. For this reason, athletes and bodybuilders pay attention to the amount of fat accumulated in the body in addition to receiving excess calories and try to increase the consumption of food elements and nutrients in their diet.

Effective exercises in the period of bodybuilding

Most of the athletes and bodybuilders at the beginner or professional level must build muscle for reasons such as losing their muscles during the cutting period or preparing for sports competitions; In the volume period of bodybuilding, muscles are generally or locally strengthened to reach the desired volume of athletes or bodybuilders.

In addition to factors such as the best starting time and food plan, one of the most important parts of the volume training course is effective and efficient. In this period, people with disabilities start training taking into account their unique characteristics and physical fitness, so that the process of muscle building and bulking Strengthen and accelerate muscles.

Aerobic exercises with a short duration are one of the most effective exercises for bulking up. It is interesting to know that during the period of bodybuilding, the exercises are carried out with heavy weights and the person must continue to move with all his strength. That is why rest between sets is very important.

It should be noted that athletes and bodybuilders can improve the process of building muscles and increasing volume by shaping between their training movements in order to speed up the blood flow and pumping. Also, people who entered this course at the beginner level can get the training program from the trainer. Get it yourself and do it together with the trainer to increase the quality of muscle building and bulking.

Advantages and disadvantages of bodybuilding volume course

In this part of the article, let’s examine the advantages and disadvantages of the volume course separately so that people can be fully familiar with it before entering this course.

Advantages:

• Increasing the amount of muscles and muscle building
• Increase strength, stamina and physical strength
• Increase endurance and bone density
• Returning and restoring the body after training
• Increased libido

Disadvantages:

• Weight gain and body fat percentage
• Increasing negative effects on the cardiovascular system
• Decreased insulin sensitivity
• Swelling and numbness

Additional points of the bodybuilding volume course

In this part of the article, we will review the most important points of the volume course:

1. Nutrition

As mentioned in the food plan section, during bulking period, people eat less food with more meals so that their calorie intake is more than normal.

During the period of bodybuilding, the amount of servings should not be heavy and large, that’s why eating an apple with peanut butter is considered as one serving; In this period, the consumption of organic nutrients, carbohydrates, protein and dairy products is very important.

2. Sufficient rest

Most athletes and bodybuilders notice muscle swelling or so-called muscle swelling during training, so they think that their muscles grow and gain volume during training. This notion is generally wrong because during training due to the accumulation of lactic acid, muscle volume increases and returns to its original state after a few hours.

Growth hormone is secreted to a greater extent when you are resting, that is why muscle growth during rest is more than during bodybuilding and sports exercises; It is better to sleep 8 hours during the bodybuilding period, if your sleep and rest time is not enough, the negative effects on your muscle growth will increase.

3. Bodybuilding supplements for volume period

Supplements contain excellent nutrients that have many effects during bulking. This is despite the fact that the consumption of supplements during the day should not exceed the permissible limit because in this case it will have a negative effect; The use of supplements is not recommended for people under 18 years of age.

All kinds of supplements are used in addition to the period of bodybuilding volume during sports activities, the only point that you need to observe when taking the supplement is the daily consumption amount of the supplement, which is determined by the trainer and nutritionist; In the following, we introduce some popular supplements for bodybuilding volume:

• Creatine: Creatine has been a popular supplement since the 1990s and is naturally present in muscle cells and is one of the primary sources of cellular energy. The benefits of creatine supplementation include increasing the volume of lean muscles, increasing muscle strength and endurance, reducing muscle pain and inflammation, and improving pumping and blood flow during exercise.
• Beta-Alanine: Beta-Alanine is a semi-essential amino acid for the body that enters the body through the consumption of protein foods, increasing the consumption of this supplement leads to an increase in the level of carnosine, and this is an important and necessary point. It accumulates a lot of hydrogen ions and leads to a decrease in blood pH, and for this reason, most bodybuilders experience severe fatigue, reduced muscle function and muscle failure, in fact, beta-alanine supplementation delays blood clotting and allows athletes and Bodybuilders repeat their movements to complete the period of bodybuilding volume.
• Whey protein: Whey protein is one of the most popular supplements that has many fans among athletes. Taking this supplement after training plays an important role in increasing protein synthesis, muscle repair and recovery, and accelerates the muscle building process. Among the most important benefits of whey protein, we can mention the acceleration of the digestive system in digesting food and absorbing more protein, increasing muscle mass and volume, controlling overeating and appetite during the diet.
• Caffeine: Caffeine supplement is one of the supplements that is very effective to use before doing sports during bodybuilding and makes you experience a better workout. In addition to stimulating people to do exercises and sports, this supplement also reduces the feeling of fatigue, inflammation and pain caused by exercises and makes athletes work harder.

4. Aerobic exercises

Most people recommend to minimize aerobic exercises during the bodybuilding period, because one of the principles of gaining volume in bodybuilding is a correct diet and getting calories It is more, while aerobic exercises burn calories by increasing the body’s metabolism; During the period of bodybuilding, remember that aerobic exercises are the opposite of muscle building, so do not go for these exercises in this period.

5. Sufficient water consumption

Consuming enough water during the volume period is of great importance because it plays an important role in increasing protein synthesis, during exercise you can also use permitted drinks in addition to water consumption; Among the drinks that you are allowed to consume during exercise, you can mention electrolytes, juice, coffee, dairy products and caffeine. It is better to consume any of the drinks mentioned in the article under the supervision of a trainer.

6. Multi-joint movements

Performing single-joint movements does not lead to the release of growth hormone, that’s why most people recommend using multi-joint movements in addition to single-joint movements during bodybuilding to achieve faster results and increase the secretion of growth hormone. Gain from this course; In the following, we will introduce some multi-joint movements, these movements are:

• squat
• chest press
• Dedelphit
• shoulder press
• barfix
• Underarm barbell bent

Time needed to build muscle

One of the first questions that everyone asks their trainer is how long does a weight training session last? In this part of the article, we are going to answer this question; If all the principles of bulking in bodybuilding are observed, people can increase their muscles after one to two months with continuous exercises and a correct diet and easily see the volume of their muscle mass and after 6 to 12 months the apparent difference See yourself clearly with the early days.

As it was mentioned at the beginning, the bodybuilding volume course is suitable for athletes and bodybuilders who have lost their muscle volume during the cutting period and for various reasons. People in this course can increase their muscle volume in a short period of time by following the principles of bodybuilding volume. Witness the changes in your body.

In this article from Positive Green Online Pharmacy Magazine, we tried to introduce some of the most popular and important supplements that are necessary in this period, in addition to the tips of the volume period and types of volume in bodybuilding, as you can see, each of these mentioned supplements As stated in the article, such as whey protein and… with its great effects, it can increase the speed of the muscle building process and make athletes reach their desired results faster; We hope that reading this article was useful for you, thank you for staying with us until the end of the article.