ABC of bodybuilding

To gain weight or simply strengthen your muscles, it is important to know some basic knowedge about bodybuilding : 

Repetition: Repetition is the number of times an exercise is conducted in a "Series". All depending on the target, the number of repetitions generally varies between 3 and 15 repetitions per series. If you wish to work in force, it will make such a series of 3 to 7 repetitions. If you wish to gain muscle, you will opt for set from 7 to 10 repetitions. If one wishes to strengthen your muscles, you will make 11 to 15 repetitions.

The number of exercises: The number of exercises per workout also varies depending on the time you have, the goals you set for yourself, as well as personal preferences. A session could for example include five exercises to work different muscles by alternating (e.g.: biceps, triceps, shoulders, pectorals, trapezius) 

The number of set: is the number of times you perform a set of the same exercice in your program. For example, it is possible to provide 4 set of 10 repetitions of each of your exercises in your workout. 

The routine: The routine is the way your exercise is distributed in your program. It includes the name of your exercises, provide the number of sets for each and the number of repetitions per series. 

The program: The program includes the routines of everyday training amd include some rest time. 

The rest: When it comes to increasing your muscle mass, the rest are as important as your training. It is precisely during periods of recovery and more specifically during sleeping that the muscle tissue regenerate. It is therefore important to have a good, long sleep between trainings. 

Food: Food is essential to achieve the various objectives of bodybuilding. A healthy diet and and well balanced meals will help to have good progress while a poor diet can ruin your efforts. It is therefore important to learn about the good bodybuilding foods  and which foods to avoid depending on your goals. 

Supplements: There are several supplements on the market. They sometimes allow better energy during training, better concentration, faster development of muscles, faster recovery, more apparent vascularization, etc ... there are hundreds.