Master class with Sanya the jerky jock on Skype on how to become a jock in 1 second

Very often you can find pictures or photographs with the caption “before” and “after”. When a guy with an average build turns into a jock or vice versa. When pumped-up athletes, pumped-up athletes turn into wimps, weaklings, or, conversely, fat people. The reasons can be different - injury, illness, retirement, end of training or refusal of chemical additives that increase muscle mass. In this article you will get acquainted with the most striking examples of such changes among bodybuilders.

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I am sometimes surprised by the chaos that goes on in people’s heads regarding the consequences of stopping training. A great variety of horror stories from skin sagging to penis sagging. My surprise at such illiteracy is due to the fact that this topic has been studied far and wide. This is not at all due to the fact that quitting training is very popular. And with the fact that these questions are important for many important and applied things. For example, for astronautics (when people’s muscles atrophy in conditions of weightlessness). That is why the issue of stopping muscle training has been studied very thoroughly by very cool research institutes of astronautics and sports biochemistry. Despite this, there are still a lot of idiots who are sure that muscles turn into fat after stopping training. Such misconceptions most often arise from two reasons: ignorance or envy. As for the latter, this is within the competence of the church. Well, as for the first, we will now deal with this once and for all.

Exercises for training

The simplest and most universal exercise available to anyone starting to develop their body is simple push-ups. If we take a closer look at the mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise. When doing push-ups, the muscles of the arms are also involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. The leg muscles are used to a lesser extent, but they also receive a small share of the load.

Like many physical exercises, push-ups have different variations, using which you will load different groups of pectoral muscles.

WHAT THE TRAINING DOES

I constantly tell you that nothing happens for nothing. Including everything in our body. It always strives for balance, which is called homeostasis. This is a state where growth (anabolism) corresponds to destruction (catabolism). This is the balance point. Why does the body need it? To “SAVE” resources. The body benefits from balance . After all, if you are in the red (muscles are destroyed by training), then such a “broken” system will have to spend more resources than usual to function. And if you are in the black (your muscles have grown), you will have to spend more energy to supply new structures.

All your muscle growth is just your body’s adaptation (its “deal with conscience,” if you will) to external stress. The body is forced to raise the “bar” into plus because you are constantly driving it into more and more minus. So you force the body to do something that it really doesn’t like to do - constantly shift the balance point to the plus side, i.e. grow additional muscles.

This process is COMPLEX because muscle growth affects the growth and development of a great many additional SYSTEMS necessary to provide muscles with RESOURCES (Both in active mode, during training, and in passive mode during rest). If you start building a large building, you will have to expand and strengthen the foundation, install more extensive communications, build additional electrical substations to provide energy, etc. With the growth of muscles in our body, everything is the same. We need more efficient energy supply, blood supply, central nervous system function, adaptation of bones and joints. All this also shifts to the “plus” when muscles grow under the influence of training.

Moreover, the more muscles, the more adaptive changes in the cardiovascular, osseous-ligamentous and energy systems. You can build one floor on the old foundation without major changes. But, in order to build 3 floors or a high-rise building, you will have to completely rebuild the foundation and communications. It’s the same in big bodybuilding. You can make a 40 cm arm on the old “foundation”, but 45-50 cm... for this you already need to significantly rebuild the rest of the “fundamental” systems of the body: first of all, the CARDIOVASCULAR system, the ENERGY system, the BONE-LIGAMENTARY apparatus and the functioning of the central nervous system.

What to eat

It is useless to pump up muscles if the diet does not contain the required amount of protein: in this case, training will only lead to accelerated muscle degeneration. Muscles work according to this principle: a large load destroys them, as a result the body tries to build up protein fibers with a reserve, because it is “afraid” of more difficult tests. The building materials are amino acids contained in protein molecules.

It is also necessary to take into account that children and adolescents, even in the absence of strength training, need increased nutrition for growth. Young athletes need to eat even more protein than professional adult bodybuilders. The teenage norm is 3-4 grams of animal protein per kilogram of body weight (for comparison, a bodybuilder needs 1.5-2.5 grams). The reason for such a large dose is the maturation of the adolescent’s body. Proteins perform many important functions: they are hormones of all types, accelerate the functioning of the nervous system, stabilize metabolism, strengthen bones, joints and ligaments.

Proteins are found in the following foods:

• lean sea fish;
• meat (especially white varieties);
• dairy products (cottage cheese, hard cheese, milk);
• eggs;
• nuts;
• legumes;
• buckwheat, containing all essential amino acids.

It is better to start drinking special protein shakes at the age of 18-20 years, not earlier.

Fresh vegetables, fruits, berries, and cereals are no less useful. Greens are especially useful: lettuce, dill, parsley.

It is advisable to almost eliminate harmful foods from the diet: fast food, sweets with artificial sugar, smoked foods. You need to drink at least 2.5 liters of water with lemon juice. It is better to avoid coffee and strong tea, because these drinks retain fluid in the body, which delays weight loss and causes swelling of the limbs.

STOP TRAINING

And then....at some point you decided to QUIT TRAINING! What will happen? Those big “minuses” into which you regularly drove your body during training will disappear. This means that the economic need to balance this whole thing with big “pluses” disappears. In other words, in the absence of training, it is not beneficial for the body to maintain large muscles. It’s like a company that has reduced the list of its services and now it is no longer profitable for it to keep a large staff. What happens in such a situation? The answer is obvious: REDUCTION OF WORK UNITS! The same principle of economy works in muscles. The body reduces (reduces) them.

But, as you remember, large muscles do not work on their own. This is a complex of various systems designed to ensure the possibility of their existence. When training stops (when regular “minuses” stop), the body goes into saving mode for all these systems. Those. the body optimizes (reduces) the consumption of energy, blood, intensity of the central nervous system during work, etc. Moreover, these processes go faster, which means they begin earlier than the loss of muscle volume. It’s like in an abandoned multi-storey building: first the electrical substation, water supply and sewage system break down, and only then the walls of the house itself begin to be overgrown with grass and collapse.

First of all, a person who quits training loses ENDURANCE because it is very tightly connected with fast energy and blood supply. These functions are restored very quickly and therefore begin to degrade just as quickly if there is no strict need for them caused by training. In a couple of weeks, if a person comes to the gym, he will notice a decrease in the number of repetitions and greater fatigue after training. It will be more difficult for him to do the previously usual volume of work (sets and repetitions) because his energy supply has already begun to degrade. However, the weights in the exercises will not drop significantly by this time.

The next thing, in a month, that such a person will begin to lose significantly is muscle MASS . This process is largely associated with long-term energy sources. With glycogen reserves in muscles. The fact is that large muscles are composed of myofibrillar + sarcoplasmic (energy) hypertrophy. Simply put, BIG MUSCLES = FIBERS + “E.BANKS” (Glycogen, etc.). So, in about a month, glycogen reserves in your muscles will begin to drop sharply, because you are not using them. Which will lead to a pronounced visual decrease in your muscles in size. Moreover, the process of such “dystrophy” in bodybuilders will go faster than in powerlifters, because bodybuilders use a larger volume load in their training and therefore more actively use large glycogen reserves. Which give a significant increase in volume on the one hand, and which lead to rapid weight loss after stopping training, on the other hand. By the way, this is precisely the reason why athletes lose a lot of weight after a steroid course. After all, steroids greatly contribute to the deposition of glycogen in the muscle. Those. “blowing” the muscles with energy reserves.

And only after this (after 1-3 months) will a significant loss in STRENGTH begin. After all, the state of the muscle fibers themselves and the osseous-ligamentous apparatus are more inertial systems with a long recovery period, and therefore degradation. This is why many people notice that muscle size has already decreased significantly, but strength remains at an acceptable level for some time.

Food[edit]

To become big and fat and strong, you need to eat according to one simple system, which the jocks call “eat as much as possible.” If you are one of those whiners who ask for just one more bowl of borscht after dinner, this sport is not for you. If, on the other hand, you don’t mind snacking on a couple of loaves of black bread between early breakfast and breakfast, you will definitely succeed!

Snack on the street[edit]

A great place to grab a bite to eat on the street is the McDonald's fast food restaurant chain. If you find yourself in one of these undoubtedly Kachkovsky snack places, you need to order as much unhealthy healthy and nutritious food as possible. It is advisable to look at the composition of what you consume to know how many calories you consumed. Take the most high-calorie and delicious foods. Here's a rough list of what you'll need to eat to cover your energy costs for the hour (Oh God, start eating!) that you've been without food: two double cheeseburgers, three servings of French fries, Chicken McNuggets sauce for each serving, and two large cokes . It is advisable to carry some small five-liter container with you so that you can fill it with cola on the spot and then drink it every three minutes.

Holiday snack[edit]

Every holiday is, of course, a holiday for any jock alcoholic, because there is always a huge table on which there is always a lot of food that is healthy for us.

Some tips:

• We cannot assume what is cut in a particular salad and in what quantity, so it is advisable to place all salads on one plate and mix thoroughly to increase the energy potential of this dish.
• Wash down what you eat with plenty of strong alcohol. As we know, after drinking alcohol we want to eat more, and the more we eat, the larger our abdominal muscles will be.
• Spend as little time as possible talking and having fun. You came here to eat after all.
• When the holiday is over and everyone is leaving, and there are still uneaten dishes on the table, stuff everything that will fit into your pockets. You don't know when you might be hungry; You might want to grab a snack while you get home.

Snack at home and at work (study)[edit]

You don't have to stand at the stove all day to always have time to eat on time. It is enough to place a basin on the stove, add several bags of buckwheat there and cook this mashed dish for about 30 minutes. Remember, the drier the buckwheat, the less water it contains. The less water, the more buckwheat will fit. Your lunch is ready for work. To avoid problems with transporting your food, you first need to purchase a small hiking backpack and a 20-liter container with a funnel.

Solving appetite problems[edit]

We have all at one time or another faced the problem of lack of appetite. Whether it is related to your state of mind, a hormonal disorder, or the fact that you already ate five minutes ago, there are several ways to solve this problem:

• Alcohol. We have already talked about the benefits of this useless, indispensable drink for a real jock. Carry a couple of canisters of flasks filled with strong alcohol.
• Grass. Smoke weed more often. After smoking marijuana, the feeling of hunger worsens, akin to alcohol, do not spare money on this miracle remedy. The only downside to weed is the laughter. For some time it will prevent you from living and absorbing food.
• Motivation. You should motivate yourself with the thought that you will soon grow huge muscles that you can show off to your loved ones. Lack of appetite does not always mean that you cannot eat another couple of dozen eggs. A mild state of vomiting and nausea may be present and even welcomed. The main thing is to be patient.

LOSS RATE

The rate of loss depends on training. In other words, the bigger and stronger the athlete, the longer his “fall” down will be. As you understand, the process of LOSS IS STEP (endurance - muscle size - strength) and it continues for several months: 1-2 months = LOSS OF 10-30% OF ACHIEVEMENTS.

Somewhere after 2 MONTHS, THE LOSSES SLOW DOWN . And further “drying out” takes a very long time. Somewhere within 1 YEAR, THE ATHLETE LOSE 50-70% OF THE ACCOMPLISHED ACHIEVEMENTS . Then the process of losses usually SLOCKS! TO THE ORIGINAL i.e. THE ATHLET WILL NEVER RETURN TO “LEVEL 0”!

For example, if a person bench pressed 50 kg before training, and then reached 200 kg, then he will never be so weak that he cannot bench press at least 100 kg. And this is the minimum. In practice, he will most likely be able to bench press significantly more, even without training at all.

Program in the gym

Classes in the gym and fitness club are recommended for teenagers under 16 years old only for the sake of the “atmosphere”. After all, performing complex deadlifts and lifting heavy equipment is still prohibited. The best option is to continue training with your own weight (the same push-ups and pull-ups) only under the supervision of an instructor or an experienced mentor.

A complicated training program for teenagers should look like this:

• push ups;
• pull-ups;
• use of a universal expander;
• lifting small dumbbells.

The use of barbells and weights is highly discouraged. The best option is to combine training in the gym with classes at home or in sports clubs.

Reverse push-ups

In the gym, you can perform this version of push-ups - with emphasis on a stable sports bench. In this case, the triceps will be purposefully pumped.

Execution steps:

1. Starting position: palms placed on a hill, feet standing on heels hip-width apart.
2. Bend your elbows and lower yourself down until your buttocks almost touch the floor.
3. Having lingered at the lowest point, you need to smoothly return to the starting position.

The exercise is very effective, so you need to perform it at least 2-3 sets of 20 repetitions.

With elastic band

Exercising with an elastic band can help you pump up in no time. It’s very simple to train: stand in the center of the band, place your feet on it shoulder-width apart, and grasp the handles of the apparatus in your palms. You need to bend your arms at the elbows, raising your hands to the level of your collarbones, and then smoothly lower your palms down. If the tension of the elastic bands is not very high, you need to perform 4-5 sets of 15-20 movements.

With dumbbells

Such exercises must be performed under the supervision of a mentor. Teenagers should not train with heavy weights. The weight of the projectiles should not exceed 5-7 kilograms, even if you have training, natural pumping potential and physical endurance.

The most common exercises:

1. Shoulder press. Starting position: sitting on a bench, dumbbells are at shoulder level. Straightening your arms, you should raise the shells above your head, hold for a couple of seconds and return to the starting position.
2. Lifting to the sides. Standing straight, shoulder blades retracted, arms along the body. The projectiles should be raised to the sides and lowered slowly. This exercise is great for working your shoulders.
3. Bent over climb. In a standing position, you need to bend over and raise your arms to shoulder level, stay in this position for two to three seconds and return to the starting position.
4. Lifting with a turn. When lifting a dumbbell with a neutral grip, you need to turn your hand inward halfway “all the way” to your shoulder. You can make several movements with the brush back and forth. It is necessary to return to the starting position in the same way as with normal bending of the elbows with a projectile. Do it alternately or simultaneously with both hands.
5. Hammer curls. While standing or sitting on a bench, take a dumbbell with a neutral grip and, as you exhale, lift it to your shoulder. The projectile must be vertical in the air so that the pancakes are located in the same plane on top of each other. As you exhale, lower the dumbbell.
6. One arm lift. Sitting with your body slightly tilted forward, place your elbow on your thigh. Perform “concentrated” bending with one hand, and the free one should rest on the knee.

It is very useful to alternate exercises: load your shoulders and biceps on different days.

THE CARDIOVASCULAR SYSTEM

Remember, we found out that the first thing our body loses is endurance. So, Endurance as a functionality is not very important for modern life. But endurance as a favorable state of the cardiovascular system is very important for health. The fact is that when our body does not need to withstand training loads, this means that a large volume of blood is not needed. This means that the body begins to REDUCE BLOOD VOLUME (deterioration of filling and pulse rate), and REDUCE THE ABSORPTION OF OXYGEN BY THE BLOOD for ENERGY SUPPLY.

What does all of this mean? Hmm.. all this means a deterioration in the condition of the cardiovascular system. The blood brings in less oxygen than before, which means that to provide you with oxygen, the heart muscles need to make more contractions (beats per minute). This means, like any motor resource, your pump wears out faster because... forced to do more work while at rest. The faster a part wears out, the faster it breaks.

Moreover, those people who were involved in really serious sports most likely changed the very configuration of their heart. And this may already be the basis for serious cardiac pathologies in the future.

There is such a book: “sports cardiology” (author Zemtsovsky). If you are interested, you can read about the pathologies of athletes who abruptly quit training. In short, there are a lot of such pathologies and they manifest themselves in the form of heart rhythm disturbances and valvular disorders. Which can lead to heart disasters in the most vile meaning of the word. And again let us remember Turchinsky, who died precisely from these reasons, and not from steroids, as idiots like to say. I am sure that if Dynamite had continued to practice regularly, he would still be with us. Take care of your heart, friends!

The biggest problems that people who quit regular training face are CAREFUL ones! The heart either doesn’t want to beat, or beats like mad against the sternum in a state of arrhythmia. Terrible things happen to athletes. But many, under the influence of training, already have diseases of the “athletic heart” and myocardial dystrophy (see the issue on heart training).

TREATMENT OF THE PROBLEM : You can’t THROW SHARPLY! those. you need to gradually reduce the load. Replace it gradually with a lighter one (you can do squats and push-ups at home without weights 2 times a week). Ultimately, you can switch to pure cardio exercise at an easy pace. This is what Arnold Schwarzenegger is doing now after two attacks. Knowing full well that lack of training now would kill him.

How to properly design a workout

Start your workout in the morning

In adolescence 13-16 years of age, it is recommended to start training with squats with your own weight, push-ups and pull-ups on the horizontal bar, the number of approaches of each exercise is within 3-4 for 10-15 repetitions.

Go swimming

During the week, visit the pool at least 2-3 times a week, devoting at least 30 minutes to one workout or the total distance swam should be 500 - 1,000 meters.

Start strength training with dumbbells

After performing a set of exercises with your own weight for 3-4 months, you can start doing heavier exercises, but with dumbbells. They will allow you to better feel the muscles being trained and diversify the load well. However, it is worth remembering that pull-ups, parallel bars and push-ups should still come first.

Strengthen the brain-muscle connection

An important task for effective training is control of the movements performed and the feeling of the muscles being trained. When performing this or that exercise, you need to feel that after the training a particular muscle received a good load and after the end of the exercise it was filled with blood, which visually briefly increases its volume

Barbell training after 18 years of age

The transition to heavy basic exercises with a barbell should be done only after adulthood (at least before this age, for general strengthening of the body, the loaded barbell when performing squats or deadlifts should not exceed more than 40-50 kg.) It is best to perform analogues of these exercises in the form of a leg press or barbell row.

APPEARANCE

We should also say something about the appearance. Naturally, in bodybuilding, like in no other sport, it becomes immediately noticeable if a person quits training. Simply because in bodybuilding, unlike any other sport, all achievements are visible to the naked eye without any competition.

One of the dumbest myths about bodybuilding is that people believe that if you stop working out, your muscles will turn into fat. Where did this myth come from?

The fact is that there were representatives of strength sports who, after they quit training, really got fat. In the middle of the last century there were a lot of such weightlifting fans. The mechanism of such metamorphoses is very simple.

Each kilogram of muscle burns an additional 50-70 kcal per day, while 1 kg of fat tissue burns only 4 kcal. This is what explains why if we consider two 90 kg. person (bodybuilder and ordinary), then the first one can eat much more and not get fat. After all, he has an additional 20 kg of muscle on his body. And this can provide an additional consumption of 1,400 kcal per day, even without training. Is it a lot or a little?

Most nutritional guides for athletes or people involved in heavy physical labor recommend consuming about 3,000-3,500 poop. 1,400 kcal is half of this diet. Thanks to muscles, a bodybuilder can consume 1.5-2 times more kcal daily and not gain fat. It’s just that all the calories will burn in his muscles.

So imagine what will happen if muscles, and therefore energy expenditure, become less, and food consumption (kcal) remains unchanged. Right. The person will start to get fat!

It is important to understand that fat tissue and muscle tissue cannot degenerate into each other. This is bullshit. You can build muscle and burn fat as energy. Or you can atrophy your muscles and gain fat from excess food. The key to understanding this process is nutrition.

HOW TO TREAT THE PROBLEM: First of all, you need to take into account that if you quit exercising, then your energy expenditure is significantly reduced due to the fact that the muscles become smaller. Less muscle = Need less food. If you eat as much as you are used to when seriously engaged in bodybuilding, then without training you will gain weight. Outwardly, this will be expressed in a decrease in muscle and an increase in fat (people will shout: look at biological alchemy...muscles have turned into fat).

On the other hand, truly experienced bodybuilders do not have this problem for a number of reasons. First of all, such bodybuilders know perfectly well everything that I just told you and therefore control their nutrition. In addition, experienced kachata reduce caloric intake in 90% of cases simply because they are tired of absorbing huge amounts of food over many years. After all, food in bodybuilding is like work.

Well, as a result, it is not “fatness” among bodybuilders, but, on the contrary, “drying” among athletes who quit. Because there is significantly less food and calories in the diet, but muscle size remains significantly larger than that of untrained people. Stop...Stop. Like this? And this is how it is, friends. Thanks to muscle memory.

Social behavior[edit]

If you start swinging, you should start behaving provocatively. This greatly affects your psycho-emotional state. Walk as wide as possible with your legs and arms outstretched (even if you just started going to the gym, you’re a jock). This will make you bigger and you will be respected by your peers. When you are at home, you don't have to stress anymore. After all, no one is looking at you anymore.

You need to buy clothes that are tight enough to highlight your outstanding figure. Therefore, buy clothes a couple sizes smaller. If your clothes crack a little when you put them on, it means you have chosen the right size.

Jocks do not have grace of thought and intelligence. Therefore, I advise you not to stand out. Think and read as little as possible. After this guide, say no to reading. Remember (or write down on your hand) a few names of famous bodybuilders so that others understand that you understand the issue of pumping up muscles.

Never miss an opportunity to show off your ripped abs in front of any beautiful girls. Even if you are standing in line at the store in the dead of winter, just start taking off your clothes and saying, “It’s hot here.”

Jocks have a stupid, sparkling sense of humor. Never be afraid to joke around in company. Your sense of humor will be met with a roar of knowing laughter. If people no longer laugh at your jokes, know that they are no longer afraid of you. Urgently run to the gym to listen to jokes and pump up your muscles.

Once summer has arrived, go to the beach. But not to show off your swimming ability. Perhaps some of you are afraid of water. Just start parading along the beach bare-chested, occasionally winking at the most accessible pretty girls. You don’t have to go into the water at all, otherwise your body won’t be visible. And who needs it? You didn't come here to swim. Occasionally, you can run behind some bushes to do a few sets of push-ups to make your muscles look more full.

If in the summer you invited a beautiful girl to a restaurant and came there with your torso naked, and they kicked you out, stand your ground, explaining your appearance by the fact that their air conditioners do not cool the room well enough.

Wear your tank top for the rest of the summer and a little longer into the winter. Wear a T-shirt even when it’s a little cooler and everyone is wearing windbreakers. Be patient. You are a jock fool!

If you're taking photos at a party with friends, lift up your T-shirt so that your abs are visible. Well, or at least show your biceps during the shooting, so that those who look at this photo will immediately understand who is hated here and who is the real jock here.

Several options when you can show off your biceps:

• You went to a public toilet. Even if the bus is half empty, do not sit on an empty seat. Instead, choose a place where everyone can see you, grab the handrail from above and flex your biceps. It is advisable to stand like this until the end of the day of the trip. (it is not forbidden to change hands)
• You tell the time to anyone who asks a pretty young girl. You know what to do.
• You are talking on the phone and a young beauty walks past you. Don't miss the moment.

And remember, jocks never cry over trifles. If you see a jock roar and shed a tear, it means that either a loved one has died or his gym has been closed.

MUSCLE MEMORY

A truly massive bodybuilder, even if he quits training completely, he will never weigh less than 85-90 kg! And it won't be fat. These will be very high quality muscles.

The fact is that muscles can grow not only qualitatively due to an increase in the size of muscle cells, BUT also QUANTITATIVELY DUE TO AN INCREASE IN THE NUMBER of muscle cells (HYPERPLASIA). And although many scientists do not believe this. Well, listen to what I tell you, friends: HYPERPLASIA IS A FACT . Because only by increasing the number of muscle nuclei and muscle cells can one explain the phenomenon that bodybuilders lose weight only up to a certain threshold, below which they do not fall.

There will be a story about HYPERPLASIA in the near future. This is a very useful topic. In my book I devoted almost an entire section to it. In one of the stories I will talk about this phenomenon in more detail. Now, just the gist: next to the muscle cells there are satellite cells, which, under the influence of training, form new nuclei and new muscle cells, and therefore new DNA, which contain information about protein synthesis. It is these additional cores that explain such a terrible mass of modern bodybuilders. Anabolic steroids act on the DNA of cells, firstly, and stimulate the division of satellite cells through mitosis, secondly. All this leads to dramatic growth in muscle mass. And this, in a biological sense, is MUSCLE MEMORY.

The muscle cell may become smaller due to lack of strength training and food. BUT, a muscle cell CANNOT DISAPPEAR! The number of additional muscle cells that you have gained over the years of training WILL NOT DISAPPEAR until your death. Will it dry out - YES. Will disappear - NO! And, if, suddenly, at some point in your life, urine hits you in the head and you decide to return to sports again, then this process will be very fast! After all, you don't need to increase the number of muscle cells as a beginner, you will just need to inflate them again. This is called MUSCLE MEMORY.

Trainingedit

Before you go to the gym, it is vital for you to buy muscle clothes. To do this, walk past the hall, pretending to be a random passerby. Remember what the biggest jocks are wearing and buy exactly the same funny brutal panties.

As soon as you enter the hall, select the strongest guys, thereby outlining the circle of your new friends. Go up to each of them and say hello, even if they are busy lifting weights. Just rub their shaggy head in a friendly manner. They will immediately understand that you are a corpse.

The most important rule of rocking. When you pick up the projectile, start screaming (as loudly and sternly as possible so that everyone turns in your direction). Even if you just started warming up with light weights. They will immediately start looking at you with respect. And some will even point their finger at you and avoid you. Always make a wry grimace when approaching. In some cases, artificial facial distortions are not necessary. If the weight is too heavy, you will begin to grimace spontaneously. Having completed the approach, you need to throw the projectile into place, thundering throughout the entire hall, and bark at your reflection in the mirror. You're a jock! All the asshole jocks do this.

Your favorite muscle group should be your brain and abs. You should devote at least 70% of your training time to it. If you don't have ripped abs, they will laugh at you, humiliate you, and even spit in your back.

Never exercise your legs. Why spend so much time on them if you use them to move around (with the exception of circus performers). Better do a few extra sets of abdominal exercises. Some gyms even have a custom of pushing beginners who are squatting with a barbell in the back.

No less important exercises are biceps exercises. When performing these exercises, you need to pose correctly in front of the mirror, making sure that at least some pretty girls are looking at you.

Always perform the exercise until complete muscle failure. For this you need an insurer. Ask some strong guy to help you do another rep. If you feel like you can't do any more reps even with his help, have your partner do them without you. Extra repetitions are always a plus for muscle mass.

To build huge muscle mass, you need to lift huge weights. Increase the weight of the apparatus each workout. If you weren't able to do the required number of reps on your first set with a given weight, don't despair. You still have half a day ahead.

Post-workout pain is a mandatory factor for muscle growth.

. If your abs don't hurt the next day, ask a friend to throw a brick at your stomach. The growth of muscle mass will begin immediately.

Between approaches and exercises, do not forget to rest not only physically, but also mentally. Talk to others around you in the mirror. Even if they don't listen to you, continue to tell them how you achieved such incredible success in just a few workouts.

When your experience has gone beyond one month, you have to start proving to your strong buddies from the gym that only you know how to pump up correctly, and that they are doing everything wrong.

When you walk around the hall, never pay attention to anyone but yourself in the mirror. So what if you hit an elderly woman a couple of times who was lying on the floor doing abdominal exercises?

But everyone knows who the real jock is.

Never relax your muscles until you put on your jacket or get home. You don't want your gym buddies to realize you have small muscles.

RECOMMENDATIONS FOR RETURN:

If you decide to return to bodybuilding again, then you need to follow some recommendations in order to make this process smoother and faster. So:

• Train muscles with an emphasis on energy rather than strength. It is volumetric training with a large number of approaches and repetitions that actively engages the energy of muscle cells and makes it SWELL!
• Start with a gradual increase in training volume . From very small: one exercise with 1-2 approaches, to the usual 4-6 exercises with 4-6 approaches. GRADUALLY, otherwise you will be overtrained right during training (sweat, dizziness and nausea). After all, the muscles and central nervous system are capable of much greater efforts than your weak energy can withstand.
• PROTEIN is the head of everything. During the recovery phase, protein becomes much more important than usual. After all, you have muscle cells. They just need to be inflated. And for such a quick construction you need material - first of all proteins.
• Small weights . Even if you can bench press 150, you shouldn't do it. Start with 50...then 60...etc. the smoother you increase, the easier it will be to return AND....subsequent growth.

These are some simple recommendations that will help you surprise the people around you. A nice bonus is that such a long break will force your muscles to perceive training as an unusual stress and grow even larger than before. I talked about this in the story about controlled detraining.

Abs workout

Many green athletes believe that by performing 100 or more crunches per workout, more beautiful abdominal muscles are formed. However, this is a misconception, the correct creation of at least a flat, toned stomach and then a beautiful sculpted abs begins with the feeling of the muscles being trained.

It is necessary to learn to breathe correctly; in any exercise, and not just when training the abs, you always take a deep breath in the relaxation phase through the nose and a powerful exhale in the tension phase through the mouth. In this case, the diaphragm is first filled with air and only at the end the pectoral muscles rise; all this will allow for good breathing development and a better supply of oxygen to the body.

CARE RECOMMENDATIONS:

GRADUALITY is vital to keep your heart and health intact. Reduce the load gradually. When you reach light weights, you can stop going to the gym. But once or twice a week, give yourself 15-20 minutes to do squats and push-ups without weight. (this will help your cardiovascular system not to collapse) REDUCE CALORIES if you don’t want to turn into a fat ball. Keep in mind that your spending has decreased, which means you can and SHOULD eat less. If you've given up iron completely, find an ALTERNATIVE. Cyclic sports are good for health: cycling, running, etc. There are often situations when it is not possible to train normally. This causes many to give up. BUT, friends, it all depends on your desire. Even if there is nothing around, you can still exercise and minimize muscle loss. I will tell you how to do this in one of the upcoming issues of the Underground!

Source: Denis Borisov

How to pump up abs for a teenager at home: exercises

To get a toned figure, abdominal exercises alone will not be enough - you will need to regularly perform complex workouts.

For a child under 16 years of age, it is better to practice swimming using various styles. You need to go to the pool at least twice a week for 45 minutes.

Strength training cannot be started before the age of 16, otherwise the teenager risks stunting.

For home workouts in order to keep the body in good shape, it is recommended to do the following set of exercises:

• Do push-ups from the floor or from an elevated surface with your stomach pulled in.
• “Bicycle” with legs raised 90° to the floor. Spin imaginary pedals in the air and suck in your stomach.
• Bend from a standing position back and forth and from side to side. This will strengthen your abdominal muscles.
• Raise your legs from a lying position as follows: bend your knees and press them to your stomach, slowly straighten them and lower them.
• Pump your abs, lifting your body and legs at the same time to create a 90° angle. How to pump up your abs correctly in the “book” exercise? Try to touch your legs with your hands so that the pose resembles a closed book.

If you balance your diet and regularly do comprehensive exercise, you will see a positive result in a few weeks.

Photo: DailyFit

MUSCLE MEMORY (I like it :-))))

Interesting article about research on hyperplasia and muscle memory.

Intense loads leave an eternal mark on muscle cells. It is thanks to this that trained people regain their fitness faster than beginners gain it.

After an injury, the birth of a child, or due to many other circumstances, professional athletes sometimes have to stop training for a while. In this case, the muscles atrophy - decrease in volume. But if athletes decide to return to sports and resume training, they return to physical shape quite quickly. It takes them less time for the muscles to return to the desired state than beginners starting from scratch.

The phenomenon of muscle memory has been known for a long time, and sports physicians associated its causes with the functioning of the nervous system. But Norwegian scientists led by Kristian Gundersen from the University of Oslo showed that muscle fibers have their own memory and its mechanism is associated with the appearance of new nuclei.

Muscle fibers—the cells that make up muscle tissue—look unusual. They are very long (up to 20 cm) and thin (up to 100 microns). Usually their length is equal to the length of the muscle. In addition, muscle fibers contain many nuclei - they are one of the few multinucleated cells in vertebrates. The modern method of intravital observation of cells (time-lapse in vivo imaging) makes it possible to count the nuclei in it using a confocal microscope and a fluorescent dye injected directly into the muscle fiber. Not in the entire long fiber, but in some part of it. The animal does not die in this case.

Norwegian biologists conducted experiments on mice, but did not race them in a wheel, but performed surgery. To load the calf muscle called extensor digitorum longus (EDL) - a long extensor of the fingers, they partially removed another muscle - the tibialis anterior muscle (lat.), or tibialis anterior. Since the partially removed muscle acts in the same direction as the one being studied, the EDL received additional stress as a result of the operation.

At different times after the operation, scientists looked at what was happening to the muscle. Over 21 days, the muscle fibers in the EDL became noticeably thicker, with a 35% increase in cross-sectional area. But these changes were not the only ones. There were 54% more nuclei in muscle fiber cells (their number was calculated per millimeter). Moreover, as the analysis showed, the increase in the number of nuclei preceded the increase in thickness in time. The nuclei began to multiply on the sixth day of increased muscle load, and their number stabilized on the 11th day. And the fiber thickness began to grow on the ninth day and stopped on the 14th

They did the same thing with another group of mice and observed them for two weeks. On the 14th day after surgery, there were 37% more nuclei in the muscle fibers, and the thickness of the fibers increased by 35%. After this, biologists simulated the cessation of muscle training - to do this, they simply cut the nerve leading to it.

Observations continued. Over the next 14 days, the muscle atrophied: the thickness of the fibers decreased by 40% of its greatest value. But the additional nuclei have not gone away - their number has remained at the same level. The experiment showed that the growth of muscle mass during training is a consequence of the increased number of nuclei in muscle cells. More nuclei mean more working genes, simultaneously working to synthesize more muscle contractile proteins - actin and myosin. This change is long-lasting - the additional nuclei did not disappear even after three months of muscle atrophy. The last result surprised the scientists: they expected that the extra nuclei would soon be destroyed by apoptosis, but this did not happen. The nuclei simply reduced their functional activity and waited in the wings.

It became clear to researchers that it is the new nuclei that form the basis of muscle memory, which operates at the cellular level. With the resumption of the load, additional nuclei begin to actively act, protein synthesis increases and the muscle grows; and all this happens much faster than during the first training. Because for such growth there is already a material base - extra DNA.

New nuclei in muscle fibers are formed thanks to satellite cells, which divide by mitosis. With age, their ability to divide decreases. For this reason, it will be difficult for an older person to build muscle if they did not exercise in their youth. But it is, in principle, possible to regain your physical shape. Another important practical conclusion is anabolic steroids, which are taken to pump up muscles. They act by the same mechanism as intensive training - they increase the number of nuclei. But this means that their doping effect is actually permanent and not temporary, because the nuclei they create do not disappear. An article about where muscle memory is actually stored was published in the journal PNAS.

Kevin Levrone

Kevin is an American bodybuilder, at one time he won more than 20 victories in professional tournaments, but in 2003 he completely left the sport, deciding to take up music and acting. After a couple of years, he lost his former form, but something didn’t work out with his acting career. After 13 years, he decides to return to bodybuilding and even regains his shape, but the years take their toll.

New life

With the start of training, a new life began. I began to strictly monitor my diet. Intensified training completely changed the previous daily routine. And the increase in muscle mass was incredibly motivating. I literally became obsessed. New friends appeared from among like-minded people in their hobby. Habits have changed. From the very beginning I took nutrition and training seriously.

All the information I could find was digested. Based on it, I drew conclusions, adjusted nutrition, quantity and content of training. And it was this approach that allowed me to avoid many common mistakes and became the reason for fairly rapid, constant progress.

As a result, after just six months I turned into a completely different person. A year later, I built up such a body that it was hard to believe that I was once a skinny nerd.

With muscles to boot, I got a bunch of nice extra bonuses. This, naturally, attracts attention from the fair sex. My status rose among the people in my circle - they began to show more respect and take into account my opinion. The circle of contacts has expanded, new hobbies and ideas have appeared, and communication, hobbies and ideas have expanded not only in the context of sports, but in a broader sense.

Body-building

For many beginning athletes, weight gain becomes their cherished goal. And the question of how to become big sometimes doesn’t leave their minds (of course, now they mean weight gain due to an increase in muscle mass). But here's the problem - for most newbies to the gym, this goal remains unattained. They go to the gym for months, or maybe even years, but the results remain practically zero. The result is disappointment and cessation of training. But why does this happen? Let's try to figure it out and not repeat the mistakes of others. Ready? Let's get started

Body weight can be increased by increasing the weight of two components - fat and muscle. Your weight can also increase due to the enlargement of bones and internal organs. As for fat, everything is clear - every second person in our time increases body weight in this way. But you and I want to become bigger through muscles, right? That's why we go to the gym and work our butts off. By the way, in athletes with extensive training experience, body weight is increased not only due to muscle tissue, but also due to the increased bone width characteristic of this sport. Yes, yes, training with weights not only makes your muscles stronger and bigger, but also thickens and strengthens your bones, which is also very healthy.

So how can we still succeed and become big? It's actually relatively simple. Yah? - you ask. Why then do few people achieve these successes? And the answer to this question is also extremely simple - few people understand and follow the basics of bodybuilding. People come to the gym thinking that bodybuilding is all about mindlessly lifting weights, like “the more plates I put on the bar, the bigger the weight I’ll get” or “the more often and the longer I work out, the faster I’ll become like Arnold.” And there are many more such errors that can be listed. This approach to training can be compared to the fact that you started to repair a mechanical wristwatch with a hammer. First of all, you need to understand the basis of this sport and only then your training can produce results. And it's not as difficult as some might think. How to become big? Let's face it

A typical “snowdrop” question: how much mass will I gain in a month or a year? Now on the Internet you can see dozens, and perhaps hundreds, of “miracle schemes” that guarantee you a weight gain of 1 kilo per week, and this is all a secret, they are ready to sell you for a ridiculous amount. God, what a scam! If there was such a technique, it would cost much more. Or miracle drugs, bracelets, etc., which accelerate the process of weight gain to the “speed of light”. And, unfortunately, this charlatan marketing works and blinds many newcomers to the true essence of the issue.

You can only show very rapid growth in muscle mass if you already have this mass. That is, for example, you have reached the 100 kg weight mark. Then, for some reason, you stopped training and after a certain time, your weight became 80 kilograms. But as soon as you take up training again, such a feature of our body as “muscle memory” will work; we won’t talk about this in more detail in this article, but in a nutshell, thanks to this “memory” we will return to the previous weight of 100 kg, you will get there very quickly.

Also, a very high rate of weight gain is observed among beginners in iron sports. Due to the fact that their body has never experienced anything like this before, it will respond very well to the load, especially if you follow a well-designed training program. Here, by the way, is an example of such a program. Here you can expect an increase in muscle mass of up to 1.5 kilograms per month.

But things are completely different if you are no longer a beginner, but an athlete with some experience. Here the rate of weight gain drops significantly. And in order to further stimulate your muscles to grow, the training that was done at the initial stage will not be enough. Usually this moment comes when you reach the mark on the scales of 80-90 kilograms, naturally, provided that this mass is muscle and not fat. Starting from this period, expect that you will gain on average about 5-7 kg of muscle per year. This is the harsh truth of life and you need to face it.

But in general, of course, these figures are approximate and may change in each specific case. How quickly a person gains weight depends on many things - genetics, gender, training experience, nutrition, training regimen, use of anabolic steroids, etc. And if your genetics cannot be changed, then you can experiment with other factors.

As already described above, beginners gain weight very quickly, but when they move to the stage of advanced training, then, unfortunately, the rate of weight gain slows down, because the body has already begun to get used to physical activity and needs to be “surprised” with something new. For example, change the training program to a more advanced one, such as this one. Or change your diet - perhaps radically, or perhaps only by making some changes. But in any case, the process of gaining weight will proceed much more slowly if you do not decide to dabble with chemistry, but this is a slippery slope, friends... Nutrition and weight

In bodybuilding, the goal of which is, first of all, to gain muscle mass, nutrition plays a key role, along with the training itself. Because without good nutrition, even the best and most thoughtful training will not give you the desired mass. You need to provide your body with the necessary amount of calories to start muscle growth processes. It is very important to create your diet with approximately the following balance:

► Carbohydrates - sources of energy for training, should make up about 60% of the total number of calories received per day.

► Proteins - “building materials” for building new muscle tissue, should make up 25-30% of your daily caloric intake

► Fats - substances that help maintain hormonal levels and act as reserve sources of energy, should make up no more than 10-15% of your daily caloric intake. Training methodology

Here the variety of training plays the most important role. Therefore, it would be best to use the principle of periodization, micro or macro. What does it mean? This means that you periodically change your training system, sometimes to a relatively light one, sometimes to a heavy one. You could, for example, work for a month with light weights and high reps per set, and the next month work out using exclusively heavy weights and low reps. As for the definitions of “micro” and “macro” in training periodization, this means that you can alternate between light and heavy training both at each training session (micro-periodization) and, for example, every six months (macro-periodization).

Also, to add variety to the training, you can change its intensity, the order of exercises, the exercises themselves, the rest time both between approaches and between workouts, etc. There are many ways to increase variety in your workouts. The main thing is not to let the muscles get used to the monotonous load. This way you will constantly stimulate them to respond to a new load with new growth. Plus, varied training engages both fast-twitch and slow-twitch muscle fibers. Again, we will not dwell on them in more detail within the framework of this article, but we will say that the difference between them is that some are responsible for muscle strength, and others for their volume. A good material to familiarize yourself with and use is our article “How to gain weight.” How much protein do you need?

The average protein requirement for an ordinary person is about 70-80 grams per day. But for people leading an active lifestyle, not to mention bodybuilders, this norm will be negligible. It has already been proven that for muscle growth, the body needs significantly more protein than the recommended “daily value”. To understand this better, read the material on how muscles grow.

As a person who wants to get bigger and gain muscle mass, you need to eat about 2 grams of protein per kilogram of your body weight. Why is that? Yes, because you need, firstly, to maintain your current muscle tissue at the same level, and secondly, to build new ones, and for this you need resources, which are proteins, they are also proteins.

That's probably all friends. Of course, the article turned out to be of a very general nature, and may seem very vague to some, but nevertheless, we hope that it brought some clarity to the issue of increasing the size of your body. Of course, there are many nuances that simply cannot be explained in one issue, so ask questions in the comments and read our other materials, gradually collecting bit by bit the entire “strategy” of the training.

Interesting articles:

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• Question Dmitry - How to dry yourself
• 6 exercises a beginner needs
• The benefits of fitness
• How to buy quality sports nutrition
• How to choose a coach
• The need for protein intake by athletes
• The importance of sports nutrition in training a boxer

How to pump up your breasts

The pectoral muscles are one of the largest and most complex muscle groups in the body.

That is why, for proper chest training, it is important to use not only basic, but also isolating exercises that load the muscles from different angles. To pump up the pectoral muscles, constant progress in working weights is necessary, since the chest responds best to hypertrophy

It is also necessary to take into account that when performing most exercises on the pectoral muscles, not only the pectoral muscles themselves are involved in the work, but also the muscles of the abs, arms (in particular, biceps and triceps), back and deltoid muscles of the shoulders

Essentially, chest training involves working the entire upper body - it is important to remember this when creating a training program

Note that exercises with a barbell are recommended for gaining mass, while chest exercises with dumbbells are suitable for targeted chest work, improving muscle shape and pumping lagging bundles. The main advantage of chest exercises with dumbbells is that you don’t need exercise equipment or a bulky frame with a barbell to perform them - in fact, you can do them at home.

Chest training program

To achieve the fastest possible effect, it is recommended to combine working the pectoral muscles with pumping the triceps, shoulder and abdominal muscles - especially when training for weight 3 times a week. Chest strength training itself should be done no more than once every 72 hours - otherwise the muscles will not have enough time for full recovery and subsequent growth.

As for choosing the best chest exercises, for beginners it is enough to perform one or two basic exercises (for example, bench press) with a large weight and 5-7 repetitions, as well as one or two isolation exercises (for example, exercises on blocks and flyes with dumbbells) with lighter weight and 12-15 repetitions. The key emphasis is on maintaining perfect technique.