Are you a beginner looking to kickstart your journey of gaining muscle mass for defense physical training, but don't know where to start? If you are aspiring to clear the challenging defense physical fitness exam with flying colors, it's crucial to enhance your muscle strength by undergoing potential exercises like running, push-ups, pull ups etc. Also if you aim to track your overall muscle growth by learning proper exercise techniques digitally, a defense physical training app can be invaluable. By offering several structured workout plans tailored to build strength, endurance, and agility, it plays a significant role in any defense physical training regimen.
Science behind Muscle Mass Building
Muscle mass building is a fundamental aspect of physical fitness, especially for defense candidates. Basically muscle mass building refers to the biological process that leads to muscle repair and growth. Building muscle mass depends on various factors such as muscle training, protein rich diet, functional fitness and mental resilience. So it’s important to understand the process of muscle mass building, thereby implementing various strategies to achieve peak physical fitness .
Let’s delve into the ultimate muscle mass building workout plan, specially crafted by the Fojfit experts, that guarantees measurable results within 10 weeks.
1. Week 1-4
The first four weeks of the fitness training program are particularly focussed toward developing your strong core, so that you can effortlessly proceed to advanced levels without falling short on required physical metrics.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Day 7: Rest
2. Weeks 5-7
This is the most dynamic phase of our muscle mass building workout plan which usually starts from the fifth week. During this tenure of the heavy workout regimen, you will be required to exhibit some heavy lifting and explosive movements to perform long missions without breaking a sweat. Here is a detailed outline of this dynamic workout scheme.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Day 7: Rest
3. Weeks 8-10
During this final or peak performance week, the goal is to help you achieve your highest level of physical readiness and endurance. This week we will focus on pushing your limits while maintaining proper form and injury prevention.
Day 1: Upper Body Strength
Day 2: Cardio and Core
Day 3: Lower Body Strength
Day 4: Active Recovery
Day 5: Full-Body Endurance
Day 6: Cardio and Core
Hanging leg raises: 4 sets of 15 reps per side
Bicycle crunches with legs extended: 4 sets of 20 reps, 10 reps per side.
Mountain climbers: 4 sets of 20 reps (10 reps per leg)
Day 7: Rest
Outdoor activity:
Try to engage in an outdoor activity such as hiking, swimming or playing any sport of your choice for 60-90 minutes to promote active recovery.
Conclusion
Right exercises not only contribute to your muscle development but also lay the foundation for a healthy and strong physique. An appropriate combination of proper nutrition, adequate rest, and targeted exercise are essential in achieving the desired goals needed by defense authority. Remember, consistency is key, so keep pushing forward and let the gains begin!
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