Almost the entire Internet is full of super-effective secret techniques that will help build muscle in an incredibly short time. Programs that describe when and on what day you need to train certain muscles, training schemes of famous bodybuilding professionals. Statements that beautiful muscles can be pumped up at home. A person who has firmly decided to change his body, reading all this, involuntarily falls into error.
Home workouts
The main reason for exercising at home is the false fear that when you come to the gym, you will become a laughing stock. Ignorance of training methods confuses a person. Believing in the effectiveness of home workouts, he goes to a sports store and starts buying sports equipment that costs a lot of money. For example, for the money spent on a set of collapsible dumbbells, you can buy a monthly subscription in a good gym. Now think about what you can achieve with a pair of dumbbells at home and a fully equipped gym that has a real sports atmosphere. Remember that no home workout can compare with classes in gym! If you get into a good, friendly hall, then you are guaranteed a good mood, a sports competitive atmosphere, and even, maybe, the help of experienced athletes. At the initial stage, I advise you to go to the powerlifting gym, where some of the strongest athletes train. Having entered with a friendly face, take a leisurely walk around the hall and greet everyone who is standing and doing nothing in a friendly way. Do not stretch your hand to the one who performs the exercise! Just pass by. Look around, and if you can find a squat rack, horizontal bench press, and deadlift platform, your first trip to the gym is almost a success.
At the initial stage, focus on basic exercises that provide a foundation from which you will build. With the right technique and a stable exercise regimen, you will quickly gain strength. No simulators and isolated exercises! The golden three is squats, bench press, deadlift. You need to perform them in the same order as it is written, conducting training sessions three times a week. Do not forget to warm up properly, and warming up is not an exercise bike or running, but the same barbell with which you perform the upcoming exercise. It will be better if an experienced athlete teaches you the technique of performing all these three main exercises, it's time saved and a guarantee that you won't get hurt.
Basic lessons
In the first approach, warm up properly, 15 - 20 times only with the neck, without pancakes. In each subsequent approach, add 5-10 kilograms until you reach your working weight (the weight at which “muscle failure” occurs at 8-12 squats, that is, the final 1-2 repetitions should be given with difficulty). The number of warm-up sets and the difference in the added weights, of course, depend on the experience of the athlete. Approaches for warming up are not included in the bill, only workers need to be counted. Working approaches - 5, and in each approach 8-12 repetitions. The principle of training in the remaining two exercises is the same. The number of working sets and repetitions will change over time. Our musculature consists of several types of muscle fibers, and their training is slightly different. The development of all types of fibers and gives maximum strength and muscle growth.
Training cycles
Cycles are the transitions of the training mode from one type of muscle fiber to another. You have been training, for example, for one and a half to two months in the 8-12 rep mode and you feel that you are starting to slow down in increasing your strength indicators. This is the end of the cycle, you need to move on to another. After the 8-12 regimen, move on to 4-8 reps. In this mode, it is desirable to have a partner who can insure you.
After going through all this, you will gain a little experience, and the technique of performing the exercises will reach a higher level. One fine day, preferably on a weekend, being in good mood, arrange yourself a workout for maximum weights in each of the three basic exercises, the number of repetitions is 1-2. That is, your and your partner's task is to find out what maximum weight you can overcome, this is called determining the RM (one-time maximum). Dress a little warmer so that the muscles do not cool down between sets, warm up properly. Between sets, you will rest an average of 5 minutes. Usually RM is determined after each cycle, then a rest from the gym for one week begins, try to relax the body these days, go to the sauna, visit a massage parlor. And after such a rest, when you come to the gym, you will feel a noticeable increase in strength, then start working again for 8-12 times.
Number of repetitions
Over time, you will begin to feel and understand how many sets and repetitions you need for constant progress. Usually for a person prone to thinness, a regimen of 8-12 repetitions is enough. Chunky and prone to fullness, modes in the region of 5-8 repetitions are suitable. But do not take this as a rule, each person is individual and everyone's body is different. It happens that at certain stages of development, the body will need a slightly different amount of repetitions and approaches. Your main task is to determine the strategy using your own experience of trial and error. This is how you can determine with absolute certainty what suits your body best. But the main thing is the constant progress of increasing the working weights in the exercises. This does not mean that you need to try to hang more on the bar, it will only lower the rep range. If you work in the 8-12 rep mode for all basic exercises, adjust the weight with which you will perform 8 repetitions to failure, that is, the last 2 repetitions should be difficult. From session to session, you will strive to complete not 8, but 9 repetitions. Further with the same weight for 10, 11 and 12 repetitions. And when you do everything with the same weight for 12 repetitions in each working approach, you can already add 5 kilograms to the working weight. And you will perform again for 8 repetitions already with the greatest weight. This is the increase in working weights without “knocking out” the rep range. Listen to your body! If you have chosen a certain training regimen and it is very effective, then you should not change anything! You may not even “jump” for a long time to another cycle.
Gradual transition to detailed development of muscles
All that is written above can be called powerlifting. After a while, start expanding your exercise range. Throw in a few more basic exercises like lunges, weighted dips, and pull-ups. For example, the routine can be drawn up as follows: squats, lunges with a barbell on the shoulders, bench press, push-ups on the uneven bars with weight, deadlift, pull-ups. You can reduce the number of approaches to three, as the training time will lengthen. Next, move on to a split training program in which each muscle group trains once a week.
Body-building
There are muscle groups that are somehow interconnected - these are antagonist muscles that cause movement in two opposite directions. Antagonist-based training routines are the most commonly used: chest-back; biceps - triceps. Synergistic muscles act and participate in one movement: chest - triceps; back - biceps. When training the shoulder girdle, the triceps also work. Legs are trained on a separate day. For example, a training cycle can be structured like this:
Antagonists
- Monday: chest, back;
- Wednesday: thighs, hamstrings, calves;
- Friday: shoulders, biceps, triceps;
Synergists.
- Monday: chest, triceps;
- Wednesday: back, biceps;
- Friday: legs, shoulders.
Try both options and choose what suits you best. Each muscle group has 4 exercises and 4 sets in each of these exercises. As a result, only one muscle group has 16 approaches. I do not write about the technique of doing exercises, because there is an abundance of this information on the Internet. It is enough to enter, for example, “exercises for the back muscles” in any search engine, and you will be presented with the necessary material. You will need to know as many exercises for certain muscles as possible. Constantly gain experience in exercise technique. The purpose of this article is to learn to understand what the essence of bodybuilding is and how important constant progress is, and not marking time in one place.
Rest between sets
As you have already noticed, bodybuilding can be done in different ways. For some, lighter weights and more repetitions are suitable, and for others, vice versa. But remember about the basic rules is always worth it! If you are engaged in strength, then the break between sets ranges from 5 to 10 minutes, and sometimes reaches 15 minutes. When exercising in a high-volume mode, the rest between sets is reduced to 1.2 minutes. There is also a “pumping” mode, its task is to develop as many muscle fibers as possible and fill the working muscles with abundant blood flow, which in the process visually inflates them very much. In this mode, the rest lasts strictly 30 seconds, 10-15 repetitions, 4-5 exercises per muscle group, of course, the working weight in the exercises is greatly reduced. Recovery after such training is delayed. Try all the schemes written above, not a single coach or instructor will be able to determine by eye what is more effective for you. The professionalism of bodybuilding lies in the independent understanding of the aspects that force the muscles to grow, this is a singles sport! Here, the utmost concentration and a clear feeling of the load on the muscles during the exercise are important. No need to do everything mindlessly! Learn to catch tension in every movement, subconsciously always strain your muscles during movements.
Limit loads
After mastering a lot of exercises, I advise you to try to train each muscle group twice a week, this is already daily workouts (except Sunday). What you trained on Monday, Wednesday and Friday, you will train on Monday, Tuesday, Wednesday, respectively, and on Thursday the cycle begins anew. Many athletes will say that this is wrong, they say, you can overtrain the muscles, and the process of muscle development will stop, and you may even lose muscle mass. Of course, this is a very big stress - to train every day. But I'll tell you one thing: by working each muscle group twice a week, while eating the right way, and recovering properly, you will immediately notice the results! After all, you can reduce the load at any time.
One desire to have a beautiful embossed body is not enough. To achieve significant results allows exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of common mistakes. Beginning athletes quite often focus only on cardio training, strength training, or dietary proper nutrition. Such a one-sided approach will not bring the desired effect. We need to work in all directions.
If increased loads and hourly workouts in the gym do not bring the desired effect, then this is direct evidence that the chosen methods for building a pumped up athletic body are ineffective. The following tips and recommendations on how to build muscle in a short time without going to the gym allow you to correct the situation.
Starting training, athletes want not only to become bigger, but also to give their muscles a clear expression. To look better and more attractive is main reason why people go to the gym. This is the reason for the priority of finding the most effective way to give relief to the muscles.
Many beginners try to find supplements, exercise programs, diets and other means that allow them to achieve the desired relief on their own. However, for non-professional bodybuilders, you can try many methods and never find one that actually works. And in order not to waste precious time, get acquainted with three simple, but truly effective methods and secrets of how to pump up relief.
Strength Equipment Doesn't Guarantee Success
Weight lifting, exercise on simulators, regular visits to the fitness center are not priority areas in pumping up muscles. A relief body can be built without the use of specialized power equipment, doing not in the gym, but at home.
What needs to be done for this?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance of quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.
Three effective steps towards building a relief body
First step
If for some reason there is no opportunity to go to the gym, then this training will replace work on specialized sports equipment
Push-ups, pull-ups, squats, tilts, lifts and lunges of the torso are the most affordable exercises to do at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.
Tip: Be sure to rest between workouts. With an increase in the intensity of everyday loads, the likelihood of burning fat is high. In order to build muscle along with burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.
step two
Get rid of excess fat easily and simply allow aerobics.
The recommended training intensity is up to five times every seven days. It is best to start with thirty minutes. You can try brisk walking or cycling. If there is a need for a constant decrease in body fat, the intensity is increased.
Important to know: Low-intensity exercise burns fat calories, while high-intensity exercise, such as sprinting and running, burns calories. Knowing these nuances when performing cardio training allows you to maintain a high metabolic rate for a longer time.
Step Three
Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle relief should adhere to just such a schedule. Moreover, the number of portions eaten has much greater value than content.
- frequent meals in small portions can speed up metabolism and reduce hunger;
- before and after each workout you need to eat proteins with carbohydrates;
- make portions, including foods with healthy fats, complex carbohydrates, proteins.
Remember:
- You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can disrupt the overall plan for a healthy diet.
- Increased muscle growth leads to increased activity not only during periods of training, but also a mobile lifestyle throughout the day.
- Maintaining a normal weight, avoiding problems with extra pounds, allows you to consume fewer calories than required. The main thing is not to overdo it. Excessive reduction nutritional value products can lead to loss of muscle mass.
Four secrets to quickly pumping up muscles without going to the gym
A sculpted body is an achievable goal, but the path to it is quite complicated and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For anyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises that are simple and easy to perform, and the effect is amazing.
The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.
You need to do push-ups daily, as many times as your own training allows. You should not stop at the classic version. You can do push-ups on your fingers, on one hand, change the position of the arms in width.
No matter what push-ups are performed, they burn fat and build muscle.
The most important point for getting relief is burning fat. The best way to do this task is to jump with a regular rope. They do not require a lot of free space, but allow you to get high loads.
The most effective training will be with double jumps, turning into slow ones, performed back with a light step. The number of approaches is unlimited.
An excellent exercise for developing back and bicep strength, especially with variations such as chin-ups and pull-ups. They allow you to work out the back muscles, but in a slightly different way. The first is performed in such a way that the elbows go down and back, that is, the muscles of the shoulder are stretched. The second is performed in reverse or with support - using the shoulder adduction.
The best result will give pull-ups with a combination of different grips.
Imitation of movement as when riding a bicycle is performed lying on your back with legs raised, bent at a right angle at the knees. Hands are behind the head, calves are parallel to the floor.
Tearing off the shoulders and head, they make a bicycle with their feet, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.
You don't have to chase quantity. The main thing is to concentrate on the correct execution of the exercise, which imitates cycling. The exercise is repeated several times in a row without taking a break.
The best strategy for getting relief
There is no opportunity to spend a lot of time in the gym and exercise on shells, but the desire to gain a muscular body is great? You don't have to give up. You can give your muscles the cherished relief without exercise equipment, and, most importantly, much faster than with many hours of training in a fitness center.
Everyone has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of relief only in conjunction with getting rid of body fat.
This will be done by focusing on two fundamental points:
- diet food;
- choosing the right exercise.
Pay attention to strength training
They don't need to be done a large number exercises. It is better to immediately choose a few of the most progressive trainings, increasing the weight every week.
Even the best cardio training will not help get rid of body fat if the nutrition is of poor quality. Without a properly composed menu, all workouts, loads and other efforts will be absolutely in vain. In other words, the effort and time expended will not bring results.
In order not to feel hungry, include in the menu complex carbohydrates, do not violate the established regular meal plan. To maintain muscle glycogen allows the use of five grams of carbohydrates for every two sets performed.
Do strength training
Especially important for those who follow a strict diet. Strength exercises allow you not only to build, but also to keep muscles in good shape, without requiring any special effort.
It is enough to perform simple lifts two to four times a week. If this is the first experience for a novice athlete, you can choose a basic strength training program and master it.
Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.
The number of cardio loads directly depends on the genetic predisposition. Some people need little or no exercise to lose fat, others, on the contrary, have to make every effort. Regardless of this, it is the load received during running that allows you to throw off “excess fat” in a short time.
Never Forget Three Simple Truths
- strength training is needed to build muscles;
- to burn fat you need to run;
- to get a beautiful relief, you should follow a quality diet.
These simple recommendations will allow anyone who seeks to gain a relief and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Run, work on your abs, deadlift, follow a diet, and in the near future, demonstrate to others the exceptional relief of your body.
We pump muscles at home - Video
So, you want to significantly increase muscle mass and create a sculpted abdominal? Here is a step-by-step introduction to the iron game that will help you get started right. Don't expect miracles to happen overnight. It takes time, concentration and consistency to build a body.
This simple and straightforward beginner training program will gradually introduce you to the basics of bodybuilding and provide a solid platform for further development. The good news is that it is in the first 6-12 months that you will get the most significant results.
However, it is very important that you learn how to perform the exercises correctly right away and follow the basic safety rules to make sure that you do not get injured when the load increases.
Workout
It takes time, concentration and consistency to build a body.
If you are a beginner, you may train more frequently than intermediate and advanced athletes. The reason is simple: when you have a lot of experience, you know how to strain your muscles harder and you can do more damage from which it will take a long time to recover. Beginners, in turn, have sore muscles, but they recover faster, since muscle damage is not so serious.
If the word "damage" makes you wince, don't worry. For a bodybuilder, moderate muscle damage is beneficial, as it forces the body to recover and supercompensate (grow) a bit to prepare for future workouts. This is the essence of bodybuilding - a constant cycle: one step back, two steps forward, which is repeated over and over again from week to week.
If you keep this in mind, it becomes clear why rest and sleep are so important, since it is at this time that the body takes those very two steps forward.
So instead of training each muscle group once a week, you can start with two workouts a week and work your way up. Moreover, we are going to split the body over two days: top part body except abdominals on the first day, lower body plus abs on the second day. Since we intend to train each muscle group twice a week, this means that we can arrange the first and second days on Monday and Tuesday, for example.
Then we repeat the first and second day again on Thursday and Friday, leaving Wednesday and the weekend to rest and relax. The next week, you start all over again on Monday, that is, the first day, and so on.
We want to introduce you to the basics, so we will focus mainly on the classic exercises. Once we master these more simple exercises, we'll take it to the next level with a new focus on more complex, multi-joint exercises. Now it is more important to learn how to perform the exercises correctly and achieve the right feel for each exercise, rather than lifting as many weights as possible.
When doing some exercises, such as pulling down on high block and most dumbbell side raises, it's especially hard to get the right muscle working if you're using too much weight. Start easy; choose a weight that you can lift 10-12 times correctly and increase the load as you get the technique right. Track your workouts - write down in a notebook or in a special training diary the weight and number of repetitions so that you can later refer to it.
When doing exercises such as high pulldowns or dumbbell side raises, it is especially difficult to get the right muscle to work if you use too much weight.
Sample training program
Monday (top)
Hack squats
Tuesday (bottom)
Wednesday: Rest
Thursday (top)
Friday (bottom)
Saturday: Rest
Sunday: Rest
Diet
To maintain your new, more active image life, you need to rethink your daily diet. There is no single "perfect diet", but there are general guidelines that you can follow whether you are a thin teenager or over 40 and overweight.
Give up junk food. Believe me, this is your most important step. Fast food, candy, sugary sodas, and the like don't just give you too many calories to turn into a Michelin ad man, but they fill you up with empty calories that keep you from getting the nutrition you really need!
This is a big mistake, since fiber is essential to keep your digestive system in shape. You need a stomach to keep up with your new, more intense nutritional needs, so make it a habit to get fiber with every meal (except the meals right after your workouts).
The importance of water cannot be overestimated. If you are dehydrated, you cannot function properly. Negative effects range from lethargy and fatigue to headache and nervous breakdown. Make sure you drink enough water, not coffee and soda, throughout the day, even on non-training days.
Try to split your meals into several small meals.
Many bodybuilders aim to drink about 4 liters of water per day, but you probably need to consider your body weight, climate, and activity level.
Try to divide your meals into several small portions. This will help you stabilize your blood sugar levels and ensure a constant supply of nutrients to your body.
Avoid eating carbohydrates late in the evening. are the main source of energy for training, they work in much the same way as gasoline in a car.
However, unlike in a car, you cannot fill up a full tank and leave it until the morning. Instead, large portions of carbohydrates at night will be processed by the body and stored as body fat, unless there is an immediate need for additional energy.
To continue the car analogy, in the morning you will have a practically empty tank, but you will gain some fat. If you feel like snacking late at night, choose something that is all protein, as protein won't be stored as fat, and it also provides extra "building blocks" while your body is recovering, i.e. sleeping.
Now your goal is to clean up your diet and establish the habit of daily recording everything that enters your body. On the next level, we'll dive deeper into strategies for gaining or losing weight, but let's start by setting some kind of benchmark for ourselves.
First, keep a diet diary that you can use on a daily basis. It could be a section in your training diary, or an "electronic assistant" or a small notebook that you carry in your pocket.
In any case, it should have columns - when, what, calories. If you want to make life easier for yourself in the future, you can also separate columns for proteins, carbohydrates and fat.
Your next step is to start writing down everything you eat throughout the day. Keep an eye on yourself so as not to deceive yourself, if you ate a chocolate bar, write it down immediately so as not to “forget” about it later.
Manufacturers often try to present their products with less calories by using tiny portions. Recalculate calories to match your actual portion. It seems to me that anyone who honestly believes that there are only two servings in half a liter of juice is a strange person.
To count calories in unpackaged foods such as fruit and homemade foods, purchase a calorie counting book that provides approximate information based on the weight or volume of the food. Choose a book that takes into account the content of proteins, fats and carbohydrates in different types of food.
Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because now you have to face the truth - how many calories does each such meal add. Perhaps, indeed, happiness lies in ignorance, but ignorance will not help you get a great body.
To further improve your diet, follow the basic guidelines outlined earlier in this section. Simply put, clean up your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for someone who is actively involved in the gym and wants to build muscle.
Sample Diet
1st meal
1 cup
5 proteins
1 banana
1 glass
2nd meal
1 portion
2 cups
1/2 cup
3rd meal
Muesli
1 bar
1 small apple
1.5 cups
4th meal
1 bank
1 glass
5th meal
Protein shake
1 glass
Additives
Sports nutrition supplements can help you in your efforts. Proper use of supplements will not only provide you with all the necessary substances, but also give you additional strength, speed of recovery and prevent injuries.
However, sorting through what seems to be an endless list of supplements seems like an impossible task for experienced bodybuilders, and for beginners - just daunting.
What works? What is just a soap bubble and marketing nonsense? And once you figure out what really works, which brand should you choose? Take advantage of a great deal from a company you haven't heard of before and risk disappointment, or go for a big brand name and run out of money?
These are all serious questions and we will deal with them over time, but let's start simple. If you are a beginner, you should definitely have two nutritional supplements. In an ideal world, you wouldn't even need that, but in reality, it's hard to get everything you need from food alone.
I'm talking about the two main bodybuilding supplements: multivitamin/mineral tablets and extra protein.
Multivitamins/Minerals
This is the most basic and most important supplement in your arsenal. In order for your body to function optimally, it needs to, and if you do not spend enough time planning and preparing each meal throughout the day, making sure that no nutrients are destroyed in the cooking process, you need to take additives.
It's not a lot of fun, but if you're forced to choose just ONE supplement, then this should be your choice. Multivitamins/minerals can come in the form of syrup, tablets, capsules, or even a combination of tablets and capsules. The choice of supplement form is up to you, but be careful with hard tablets.
Some pills are so hard that they don't dissolve completely in the stomach and never give 100% of the potential benefit. It makes sense to test hard tablets by soaking them in a warm (but not hot) vinegar solution for 30 minutes or so. If the tablet has dissolved, or at least softened, it will do, but if it is still hard as a rock, you probably bought a fake one.
There are hundreds, if not thousands, of multivitamin/mineral brands. Choose a reasonable price from a reputable company. It's also important to find a supplement that has all or nearly all of the vital minerals and vitamins in the recommended daily dose.
You will find that manufacturers vary slightly in product formulas, but never mind if you find a formula that is close to your mineral and vitamin needs. Take your multivitamins/minerals with breakfast to make sure you don't forget them.
Protein Supplements
The main purpose of consuming protein supplements is to provide your muscles with additional building blocks. As mentioned earlier, muscle tissue needs protein in order to repair and grow, so your diet must meet this increased protein requirement. However, it is often difficult to get enough protein in regular meals throughout the day.
This is where supplemental protein comes in. The most common form of protein supplements is a simple powder that you mix with milk or water in a mixer or blender, but you can also buy ready-made drinks and protein-rich sports bars (not to be confused with sugar-filled energy bars). You can even buy protein-fortified pasta and other foods. For now, we'll discuss regular powder.
There are three main types of protein powder, although last years the boundaries between them are blurred. Here are the basic formulas:
- : powders with a high content of high-quality protein and carbohydrates. Very high in calories and suitable for naturally thin people who have trouble gaining weight.
- Meal replacement drinks: a relatively balanced combination of proteins and carbohydrates with a moderate amount of calories. A handy product for those who need to eat but don't have time to prepare a real meal.
- Pure protein drinks: they have no or almost no carbohydrates, they consist entirely of proteins. Low calorie content; a serving can contain 40g of protein and 200 calories or less, so it's a great choice for stocky people who don't want to add calories but still get the protein they need.
If you are skinny and can't get enough calories from regular food, buy and try to consume as much of it as possible between meals. As the name suggests, meal replacement drinks are great if you're constantly on the move and don't have time to prepare a real meal.
Last but not least, pure protein drinks can be consumed as a snack, to increase the protein content of breakfast, or right before bed to help your body grow.
No matter what type of protein drink you buy, don't get in the habit of skipping meals and drinking a protein drink instead. Supplements are just supplements; your main source of nutrition should be good quality healthy food!
Moving into a new environment is always a challenge. There are concepts and unwritten rules that everyone but you take for granted. Don't worry, you'll get used to everything in time.
When you choose a gym, make sure you choose a gym that you feel comfortable in. Take your time - walk around the gym, inspect the simulators, see how many people go to the gym, what kind of people come. Also make sure you don't have a long drive to the gym. If you have to spend 30 minutes on a one-way commute, chances are good that you will start making excuses for not driving to the gym.
If you're not sure which exercises to do, hire a personal trainer to make sure you're doing everything right. The key to success and avoiding injury is to master the correct technique, it is better to learn right right away than to relearn later. Many gyms offer a couple of free sessions with a trainer, take advantage of this opportunity!
When you choose a gym, make sure you choose a gym that you feel comfortable in.
Learn gym etiquette. Let others use the machine between your two sets, wipe the sweat off the machines, remove discs when you're done, and don't chat with people when they're doing an exercise. leave the pager and mobile phone in your locker. And watch your personal hygiene - no one likes guys who smell like animals.
Make sure you get enough sleep. Most growth happens in sleep, not in the gym, so don't deprive yourself of growth by skimping on sleep. Another obvious plus of good sleep is that if you get enough sleep, you have more energy and you can train better, which will increase the effectiveness of your workouts. On the contrary, a person with constant sleep deprivation is exhausted even before he even went to the gym. Such a person may even be injured due to lack of mental concentration.
Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit you. One word of caution: try to use the machines when you feel energized. Early risers usually don't have a problem with early workouts, but night owls will probably benefit the most from evening workouts.
If you are a beginner, your goal is to learn how to lift correctly, not a lot. In addition to the fact that you must do it correctly, there are some safety rules that you need to follow to reduce the risk of injury now and in the future.
Hire a personal trainer or work out regularly with a friend so they can keep an eye on you to see if you're at risk of injury. There are several benefits - the person who knows you can understand when you need or don't need a helping hand, and last but not least, you don't have to turn to the first person you meet who may have attention span issues.
Avoid joint strain like the plague. Achieving full range of motion during the exercise is correct, but overloading the joint beyond its natural limits is asking for trouble. In most cases, this is not even a conscious action.
The classic example is this. We constantly see people who, after doing a set of exercises, sit for only a couple of seconds. Their thigh muscles are on fire, so they relax their muscles, take a few breaths and stand up. No harm here, right? False, the whole exercise puts a huge strain on knee joints virtually without any muscle support.
Work out regularly with a friend so they can keep an eye on whether you're at risk of injury.
Of course, it doesn't cause direct pain, so people don't consider it a problem until the day they get to the point where something in their body breaks down. That's when the pain is more than enough. This applies to the elbows, wrists, shoulders, and virtually all joints.
If you are doing calf presses on a classic leg press machine, always use the safety stopper. They won't interfere with calf work, but if your foot slips off the disc, you'll be quite glad you did. Otherwise, several heavy disks with sharp metal edges will fall on you, and you can say goodbye to your kneecaps.
Learn to voluntarily contract the abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary back strain. Remember that injury prevention is an important step towards long-term success. Make it a habit of yours to always tighten up when curling, pressing, or lifting weights, especially when doing exercises with arms outstretched like the bench press.
Remember to use proper lifting technique (back straight, knees bent, abs tight) when you remove and put on the discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg discs. Control also the capture of discs. If your palms are sweaty, you risk dropping discs on your foot and breaking your fingers if you don't dry your palms first.
Some people like to use the "monkey" grip, that is, to hold the bar without grabbing it with their thumb. This is a bad idea for two reasons. When you bench press, you are forced to tilt your arm back to prevent the bar from slipping out of your hand and decapitating you.
Unfortunately, this means that the bones in the forearm and hand will rub against each other, which can become quite painful if it becomes a habit. Secondly, there is a chance that a part of a bar weighing over 80 kg will touch your front teeth. This is quite a memorable event and it will leave a deep impression.
The right attitude
Work, family commitments, and good old-fashioned laziness are the bits and pieces of life that will take you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but there's a big difference between the occasional exception and constantly skipping workouts when the gym falls off your priority list.
As has been said many times before, concentration and consistency are extremely important in the process of bodybuilding, so I will share with you some tips on how to properly set your mind.
Your first step is to define your long-term goal as specifically as possible. “Being in shape” is not a clear enough goal. What exactly do you need? Gain weight in the form of quality muscles? Get rid of fat? How accurate is a kilogram more or less? Increase your strength? In that case, by how much?
You need to establish exactly what level you want to reach and how you will measure success. Realistically estimate how long it will take you and write it down as a target date. If you are a beginner, it may be difficult for you to estimate this time, but try to anticipate and leave some play for the estimated time.
Once you've set a goal and a time frame, set up a few milestones, such as once a month, as milestones. This helps make the end goal less daunting, as increasing your load by 5kg each month is realistic, while increasing your load by 40kg by April may seem illusory and daunting. As an added motivation, you can give yourself a small reward each time you hit your target.
Concentration and consistency are important conditions for success in bodybuilding
Another important part of the right mindset is positive thinking. Of course, it has become a cliché, but that doesn't make it any less true. If you start a diet and think you won't lose a pound, what do you think will happen? Most likely, in a week you will be eating pizza and washing it down with beer. Fortunately, it also works in the opposite direction.
Arnold was an extremely successful athlete, not only because of the grueling daily workouts, but also because he strove to win. In his mind, he was already winning before he went on stage, and, as history shows, this is exactly what happened time after time. You can use this technique to get your everyday life matches your plans.
At the beginning of each day, close your eyes and think about how you want to live it. One by one, imagine your healthy meals (imagine skipping donuts at a meeting), going to the gym, what you will do during your workout and how you will feel, and end up going to bed on time. .
The more details, the better. Repeat this exercise any time you are tempted to delay your workout or otherwise deviate from your plan.
Building muscle mass is a key goal of all bodybuilders. However, ordinary people fitness enthusiasts or just wanting to get started often set this goal for a variety of reasons. This is especially true for people with. A properly designed training program for gaining muscle mass will help you achieve the desired result very quickly, but only if you follow the diet and daily routine. Thus, after a couple of weeks of training, you will see noticeable changes.
To start competent training, you need to figure out how to make a good program. Ideally, this should be done by a professional trainer. But if you want to figure it out yourself, learn the basic principles. They are suitable for both men and women.
Training rules
Basic exercises
- . This exercise is most often performed by visitors to the gym. Accepts at work Active participation pectoralis major, and triceps. A pair of dumbbells can be an alternative to a barbell.
- . The best leg exercise is the squat. With the help of the load, you can effectively increase the production of hormones in the body. Very often, beginners constantly skip leg workouts in order to once again train their chest and biceps. This is not correct, as the figure will become disproportionate. Thanks to the squat, the hips, calves and buttocks are worked out.
- . Another very popular exercise. It is considered very difficult and traumatic. In order not to get hurt, do all the movements correctly. A huge number of muscle areas are involved in the work. Among them are the hips, buttocks, abs, back, chest. The muscles of the forearm also swing, the biceps are strengthened. There are several variations of the deadlift. Watch the dedicated instructional video.
After a few weeks of such training, you can safely add other exercises:
- , as well as ;
- or barbell, etc.
How often do you need to practice?
In order to effectively gain a large amount of muscle mass, a three-day training program is suitable for you. Most often, athletes exercise on. This means that in one lesson you must load several large muscle groups at once. You can combine training chest and triceps, back and biceps, and legs and shoulders. Thus, your muscles will be able to recover for the next workout.
A four-day and five-day split is designed to work out the terrain. It is best to do less, but more intensively.
A six-day training program may only be suitable for experienced athletes who have been training for more than one year. For beginners, it is enough to work out one muscle group only once a week.
Approximate training scheme
If you are still new to the world of bodybuilding, then the best training program for men and women will be compiled by an experienced mentor. The trainer will monitor your progress and select the most effective exercises. You can, of course, do it yourself, armed with ready-made options.
The best program for beginners should consist of three days of classes in the gym. You should always have one rest day between workouts.
Monday
On the first day of the training week, you should work your chest and triceps. An effective workout can consist of the following exercises:
- Bench press
- Incline dumbbell bench press.
- Wiring dumbbells to the side.
- Push-ups on bars.
During heavy basic chest exercises, triceps are always involved in the work. Start doing the bench press right after your warm-up. The first hike can be done with an empty bar, and then exercise with a suitable weight, or with a build-up with each approach.
The next exercise will be the dumbbell bench press on an incline bench. You can also exercise with a barbell. The upper chest receives the maximum load. Do four sets of twelve reps each.
To make the chest more prominent, start spreading the dumbbells to the sides. After that, you need to move on to triceps training. The French press is great for targeting the target muscle group. It is best to use a barbell with a Z-bar. The last basic exercise should be push-ups on the uneven bars. It is desirable to do it to failure, so you will “finish off” the muscles.
Wednesday
On Wednesday you will work your back and biceps. To pump these muscle groups you must do:
- if you don’t know how, then a special one will help you;
- Deadlift or barbell pull to the belt.
- Lifting dumbbells for biceps.
At the beginning of the training day, it is best to do four sets of pull-ups. The number of repetitions can be individual. Next, you should do a deadlift. After the warm-up approach, perform three sets of twelve reps each. Pulling the bar to the belt is an alternative way to pump back muscles.
Start your biceps exercises with barbell curls. You should do four sets of ten reps each. Practice without cheating. Work only with the help of the efforts of the biceps. You can finish the training day by bending your arms with dumbbells with a hammer grip.
Friday
During classes, you need to qualitatively load the muscles of the legs, as well as the shoulders. Ready download program target groups muscles can consist of such exercises:
- Squats.
- Bench press in a sitting position.
- Pull bar to the chin.
Particular attention should be paid to the squat. The technique of performing movements must be perfect. In this way, you will be able to protect yourself from unwanted injuries. Keep your back straight. Next, you can do a leg press. Best of all, you will pump your hips and buttocks.
You can train the press every second session. This muscle group is able to recover very quickly. Regular crunches, as well as leg raises, are suitable for you.
But remember that the press is always working during basic exercises.
Training scheme for experienced athletes
The athlete must alternate difficult workouts with easy ones. Thus, the muscles will receive the necessary stress for further growth, and the process of mass gain will accelerate.
Features of the challenging workout:
- In class, a bodybuilder should load only one muscle group.
- Work to failure. After training, you should not have strength left.
- Practice with heavy sports equipment.
- Perform four sets of exercises, 8 reps each.
- Work in pairs with a partner. Thus, he will be able to insure you during the bench press, squats, as well as other complex movements.
- Exercise 5-6 days a week. You can devote a separate day to training the legs, back, chest, biceps and triceps.
- Memorize or write down your maximum strength in each exercise. Try to beat them in your next workout. It is best to focus on performing heavy basic movements.
Lightweight Workout Features:
- Perform 5-6 exercises in one lesson.
- The main goal is to accelerate the rehabilitation processes in the body.
- Exercise with light weight sports equipment.
- Train three times a week
- You can do some isolation exercises.
- The next week, exercise on the split system. On rest days, run in the stadium.
Diet
A variety of programs for gaining muscle mass will not be effective if the athlete does not eat right. The basic principles of the diet for the set:
- You need to eat often 6-12 times. Eat only healthy foods, try to limit yourself to sweet and starchy foods.
- You need to eat high-calorie foods, such as cereals.
- You should be taking in more calories per day than you are expending.
- Do not eat fast carbohydrates and fats. The main goal of an athlete is muscle mass, not fat. Products such as sausage, mayonnaise, cakes, rolls, lard are considered very harmful. They contribute to the accumulation of excess body fat and slow down the metabolism.
- After a hard workout, you can refresh yourself with a chocolate bar, but it is desirable that it be protein. Thus, you can not only improve your mood, but slightly increase the secretion of insulin. This anabolic hormone can also influence the process of gaining quality muscle mass.
- Drink plenty of fluids. Avoid the effect of dehydration during training. Take a bottle of non-carbonated mineral water to class.
- You should eat the lion's share of food in the morning. Breakfast is very important for an athlete. It is in the morning that we get a boost of energy for the whole day. Never overeat at night. For dinner, it is best to refresh yourself with a salad without mayonnaise, eggs, low-fat cottage cheese, and fish. The portion should not be very large.
- Don't eat half an hour before your gym session, you might just throw up.
- You can't go to the gym hungry. Food will provide the athlete's body with energy.
- 30 minutes after a power load, you should refresh yourself to close the protein-carbohydrate window (during this period, the athlete's body should receive useful nutrients to stimulate rapid muscle growth). If you do not have the opportunity to fully refresh yourself, be sure to eat a couple of bananas or drink a protein shake.
Most often, athletes use the following products:
- Lean poultry or seafood.
- Kefir, cottage cheese and milk.
- Chicken eggs.
- Beans, beans and peas.
- Various cereals, as well as pasta.
- Fruits and vegetables.
The relevance of sports nutrition
Many inexperienced athletes often mistakenly believe that without special sports nutrition it is impossible to effectively gain a large amount of muscle. Protein shakes are completely optional for beginners. They should be taken only if you cannot fully eat throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein or creatine.
In this article we will tell you how you can pump up muscles, make them strong, embossed and large, without using steroids. This muscle gain guide is recommended not only for everyone newcomers in the gym, but also for experienced athletes who cannot overcome stagnation in strength and muscle gain.
strong, moderately inflated, embossed body, not only attracts the attention of girls, but is also a guarantee health joints, ligaments, tendons and blood vessels (which is why, on a subconscious level, any girl is drawn to a slender, embossed guy, that is, for a person who can bring a healthy genome).
Thanks to the development muscular system, a person becomes not only stronger, but also self-confident, simply because the process of muscle growth is a whole technique, a system of rules and restrictions, adhering to and observing them, a person overcomes himself, his laziness, their shortcomings, and as a result, it turns out a conscious, self-confident, self-sufficient personality who knows firsthand what it means to endure muscle pain, fatigue, in the name of purpose and result.
That is why any self-respecting the male, should strive to develop a muscular, physically strong body, one way to achieve it is to pump up muscles (preferably, of course, in the future to make them functional, sign up for a boxing / martial arts section, or independently perform an additional one).
How to build muscle in the gym First of all, you need to correctly and consistently build in your head questions, which should be answered gradually, moving from simple to more complex, and of course, you should have representation what do you want to get from the gym, become a professional bodybuilder with large muscles (as he once did) or have slightly pumped up body shapes.
To pump up muscles, build a dream figure, anyone who has a powerful motivation, and not like this, “it would not be bad to pump up”, this approach is no good.
You must clearly understand what, how and how much you need to do, namely, how to eat, train how much to rest, and so on, therefore, firstly, all beginners need to find answers to the questions below:
- To get acquainted with the principle, so that you better understand how, and due to what, contractions and muscle tension occur during strength exercises.
- In theory, study/familiarize yourself with the exercise.
- Find out what the muscle groups are called, which in the future we will train in the gym.
- What do you need to go to the gym?
- What's happened overtraining athlete, and why is it dangerous?
- What are the ways recovery body after exercise
- Why is it very important warm-up before performing working sets in exercises?
- How long should it take?
- Why basic exercises at the initial stage are extremely important for the development of strong and large muscles?
- How to build your own with active strength sports?
With awareness and understanding answers to the above questions, there must be a first acquaintance with the world bodybuilding if, of course, you want to build an athletic, inflated body of a bodybuilder in a short time, and conduct your workouts competently without injury or overtraining.
On the other hand, you can not read all this, but just come to gym, and start "pulling iron", however, without systematization, training plan, and knowledge of the technique of performing exercises, nothing will work out for you, you will not be able to pump up, rather it will be the other way around, due to destruction ( catabolism) muscle fiber, your muscle mass will begin to decrease, since you have no idea what training cycles, light, medium and heavy workouts, which means nutrition for muscle growth, in the end you will drive yourself into overtraining, and get injury.
How to start a beginner to swing? Therefore, we highly recommend, especially to everyone newcomers to study in detail our recommendations, the listed reference articles, as well as subsequently the entire site, which will help you understand even more what you need to do to build muscle.
Training program for beginners
The main focus for beginners always done on basic exercises in the training program, because they are the fastest, stimulate muscle growth masses.
Basic exercises, they are - multi-articular, that is, they involve two or more joints in their execution. These exercises are primarily pectoral muscles- bench press lying on a horizontal bench, for legs- squats with a barbell on the shoulders, for the back- pull-ups on the crossbar with a wide grip, in general for the back and legs - deadlift (this is the only exercise that gives the strongest impetus to the growth of overall muscle mass, sometimes strength indicators in this exercise are judged on strength athlete).
At the initial stage, these are enough for you 4 exercises in order to increase muscle mass in an average of 1 year by 7-8 kg.
In addition to the basic ones, there are also insulating exercises, they are less effective for beginners, involve one joint, and load one muscle group, in the training program we will use them as an addition, and no more.
Training program for beginners Building training cycles
The general principle of building a training cycle is as follows: for each training session, everything is pumped body(major muscle groups), the only difference is in getting training stress, which will be different depending on the intensity of the exercises, so each basic exercise will have signature, - if light, then working weights 60-65% from the maximum, if the average, then the working weights - 70-75% if heavy means 80-85% .
We will be interested strength indicators only in basic exercises, due to the fact that it is from them that you can judge your training progress(power will grow - the mass will also grow).
In turn insulating we do not take into account exercises, because they are used as " utility room”and no more, so to speak, to add variety to the training program.
Thus, the training cycle will consist of heavy, medium and lungs training, gradation goes to basic exercises. For example, if you did heavy Monday bench press(80-85%), then on Wednesday it will already be medium (70-75%), and on Friday it will be light (60-65%), and all over again, Monday bench press is heavy, medium on Wednesday, and light on Friday . The same applies to load planning in deadlift and barbell squats.
Recovery phases after regular training Cyclical approach to training, will provide a complete recovery, as well as the maximum growth rate of muscle mass, due to adaptation muscle to the load, by increasing them in size.
Mass gain exercise program
This training program has a pronounced cyclical(which we wrote to you above), with an emphasis on basic exercises. She fits very well newcomers for mass gain.
Unhealthy foods in the human diet No full recovery (rest)
Remedy: sleep 8-9 hours, balanced, good nutrition, well-thought-out training, cyclical and periodicity power load in the gym.
Healthy, full sleep is the key to your full recovery, and alternation light, medium and heavy intensity training is the key to successful progress in gaining strength and muscle mass. Nutrition in this matter will be a source of fuel, an energy component that will help accumulate strength for training.
What causes an error: overtraining, loss of strength, loss of muscle mass, increased susceptibility to various injuries in training, diseases, due to a decrease in immunity, as well as depressed consciousness, loss to further bodybuilding.
Poor athlete recovery A frivolous approach to bodybuilding
Remedy: a serious responsible approach to their training, nutrition and recovery. As a rule, a lot of athletes, especially beginners, pick up purposefulness, purposefulness for the result. 1-2 years regular workouts in the gym, subject to proper nutrition and rest that can change your body beyond recognition.
Any, even the most insignificant things, determine your consciousness, the way you do, you give all the best in training, or you say to yourself "it will do."
Deeds and actions define a person, not thoughts, everyone wants to be champions, to have a beautiful, embossed body, but few people are able to endure muscle pain, limit themselves in food, do not skip workouts, “plow” in the gym for the sake of the set goals in the gym.
What causes an error: lack of results in bodybuilding, injuries in training, the appearance of obsessive thoughts like "all the jocks were pumped up on steroids."
A light-hearted approach to training Rules for gaining muscle mass
A set of muscle mass is directly related to, which will depend on your body type, which is why it is easy for some athletes to gain mass, for others it is difficult. However, there are general rules that will help you quickly gain the treasured kilograms of muscle.
Nutrition as a natural anabolic
Balanced, fractional nutrition is the main anabolic factor growth of muscle mass. Malnutrition calories will lead to a negative or zero result in bodybuilding.
To gain muscle mass, you need to create calorie deficit, in relation to the calories that you spend daily, in addition to all this, your diet should be rich in quality protein(plastic material for muscles) that will create a positive nitrogen balance(with a negative - muscle growth is impossible), complex carbohydrates(energy for muscles) and unsaturated fatty acids (), which have such important properties for bodybuilding as increased production testosterone and lower bad cholesterol levels.
Many sports experts, the starting point in a set of muscle mass is to adhere to the following ratio: 2 grams of protein / kg, 4 gram carbs/kg, and 0.5 gram fat/kg.
Good results, in mass gain, will be when you gain no more than 1 kg in Week. If you do not gain at this ratio nutrients, then you should gradually add, you can start with carbohydrates, then proteins and fats, while remembering that more 3-3.5 grams of protein/ kg of weight it is pointless to take, “lean” better on carbohydrates, which are a universal source of muscle contractions when doing strength exercises in the gym ( anaerobic glycolysis).
Nutrition as a natural muscle growth anabolic Performing basic muscle exercises
At the initial training stage, the first 1-2 years Special attention basic exercises that train large muscle groups. The most important exercises for a beginner:
- Barbell Squats
- Bench press
- Pull-ups on the bar with a wide grip
Six months later, when the muscle corset is strengthened, turn on deadlift.
The exercises listed above will be enough for you to start the processes of muscle growth, you will find how and in what range to perform them in ours, or use the above scheme strength exercises for mass gain.
A huge plus of basic exercises is that they have the maximum load on the large muscle groups(back, legs, chest), due to the fact that they involve two or more joints, in contrast to isolated (single-joint) exercises.
Squat with a barbell - basic exercises for increasing strength and mass Recovery and muscle growth
Recovery body after training stress does not occur immediately, but after some time, moreover, than heavier there was muscle training, the more time the body needs to restore the spent strength and energy. Neglect of this rule will lead very quickly to overtraining athlete, which is so popular not only among beginners, but also among experienced athletes, which is why we recommend it is better to fully relax for an extra day than to go to strength training broken and tired.
One of the most important rules for beginner athlete, is to learn listen to your body, that is, to understand when you should rest a little more / less before training / approach / between exercises, when and how it should be better warm up, use the ointment to warm up the muscles when the body needs more rest/improved nutrition. All these subtleties are the guarantee of your health, the prevention of injuries in training.
Well, the most important rule, which is forgotten by many athletes, we growing up, When we rest, and not vice versa, that is, muscle mass after training increases when a person sleeping, and not when he performs an intense set in the gym (visual effect " puffiness» muscles, temporary, simple blood rushed to the trained muscle and no more).
In order for the muscles to increase in size, the body must first of all compensate spent energy, restore strength, heal damaged muscle tissue up to baseline, and then, as a counterbalance (counteraction), increase muscle mass in order to withstand training stress in the future ( phase supercompensation).
If you continue to rest after the phase supercompensation(usually within 24-96 hours no more, depending on the received load), the working capacity will come to the initial level to the training level, and if you continue to rest, then the phase untrainedness, after which your strength indicators and mass will begin to decrease (it is not beneficial for the body to have energy-consuming muscles just like that, when nothing stimulates them, no power stress with iron).
Recovery and muscle growth But not everything is so bad, even if you have stopped training for a long time, comes to the rescue. muscle memory, which will quickly lead you to the initial level fitness when you resume regular training, due to the fact that the training itself increases the amount muscle cells, and even if we don’t train for a long time, then the accumulated muscle cells do not disappear anywhere, they just “ fall asleep”, it is worth waking them up, as muscle mass and strength will “trample” again, this explains why a trained athlete after 2-3 a year break, quickly catches up with all his former results in the gym.
Every sport has its secrets and bodybuilding is no exception. Great experience in the gym, formed certain skills and skills, which protect against mistakes, prevent injuries during training, help to restore strength, build muscle mass.
We offer beginner bodybuilders, the best advice by weight gain:
- sleep at least 8 hours a day (a daytime sleep hour will not hurt, for example, from 13-00 - 14-00)
- Increase your intake proteins high BC, and reduce consumption carbohydrates, while do not reduce the total calorie content, this combination will provide a high-quality set of muscles.
- Drink at least a day 3-4 l water.
- Do it always warm-up before working approaches and a hitch at the end of the workout.
- Include in your training program basic exercises for the main muscle groups.
- Take, most importantly, amino acids, pre-workout complexes, omega 3 fatty acids, vitamin and mineral complexes.
- Increase your calorie intake by 200-300 kcal per day, with the condition that the weight is added no more than 1 kg in Week.
- Don't be lazy to do squats on the shoulders is one of the most effective exercises, which starts the processes of protein synthesis in the body, due to a powerful surge of anabolic hormones into blood)
- For better mass gain, use, 3 workouts per week, duration 60-90 minutes, while reducing the rest between sets to 1-1.5 minutes.
- Be sure purposeful, unshakable in their desires and capabilities - confident man in his power, always achieves the goal
- Don't look at the weak and losers that will pull you down, look at successful athletes and champions.
- Surround yourself, your social circle strong people and you will see how you involuntarily become stronger psychologically
Very fast, does not mean high-quality pump. Everything that is given quickly, as the legendary said, is for the weak, we need a permanent result, which can only be achieved by competent approach to the training process.
Tips for beginners on gaining muscle mass Of course, you can, no matter what, use, which in the short term will bring you top scores in bodybuilding than if you were swinging on natural training however, in the long run, training on steroids is useless, the result will be temporary, plus the hormonal system with this approach, to put it mildly, will “shake”.
Wishes for beginner athletes
Not everyone will become bodybuilding champions, not everyone will have the body of Arnold Schwarzenegger, and not even everyone will become “jocks”, but absolutely everyone can make their body physically stronger and more beautiful, and most importantly you will appear "champion" spirit, which will move you to conquer new heights.
When we reach our goal, and it doesn’t matter what it is connected with, with sports or study / work, an unshakable confidence in our power that makes us psychologically strong, and now we don’t tell ourselves, I can’t, or it’s difficult for me, and we answer ourselves where, when and with whom to compete ... the seasoned one will do the rest for us iron character, which will not allow us to go down, and will only speak forward, not a step back.
Wishes for beginner athletes Everyone will have mistakes, injuries, defeat, no luck, hands will fall down, motivation will disappear, this is normal, we are all living people, we each have our own Problems at work, in the family, with health, but it is all these problems, how we will treat them and solve them, that will distinguish a true champion from wimp.
The strong man will fall and rise until he gets up and reaches his goal, and the weakling will not rise, having come up with a bunch of excuses and excuse.
Having realized the above information, having passed it “through yourself”, it will be much easier for you, and it will be easier to achieve your goals, from how to quickly pump up, ending, for example, how to master a complex profession.
