How to build muscle without chemicals. Training planning
Introduction: how important it is to clearly understand your goal. How to pump up? First, let's decide on the goal · Rating standards for powerlifting · Rating standards for bench press · Rating standards for deadlifting · Rating standards for weightlifting · Rating standards for kettlebell lifting How to pump up muscles? Secondly, let's plan strength achievements for 12 years ahead! How to pump up your arms, legs, chest and back? Thirdly, we will draw up a Plan for your Success in Muscle Gain training. Fourth, let's define intermediate goals. Conclusion
Adrien Brody
To get a chance to play the main role in the remake of the Predator film, Adrian had to gain 15 kg of muscle mass in a couple of months.
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In addition, in order to feel the atmosphere of the film, he spent some time in solitude, studying survival textbooks and manuals for army special units.
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Secrets of pumping up muscles without chemicals
John McCallum's formula. Ideal physique The Maurice and Rydin method or How to find out your maximum in the bench press Nick Nelson's test for the ratio of fast-twitch muscle fibers to slow-twitch muscle fibers How often should you train Overexertion Overtraining Overfatigue Equipment for working out in the gym
John Krasinski
It took the thin actor 4 months to get into the role of a marine from the film “13 Hours: The Secret Soldiers of Benghazi.”
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If before the start of filming his body contained 26% fat, then at the beginning of the process John came with an indicator of 5%. Strengthened fitness training 5 times a week and a balanced diet helped him with this.
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Basic strength exercises
Squats Bench Press Deadlift Snatch Pressure Standing Press Dips Pull-ups
Hugh Jackman
Hugh has been playing in the X-Men franchise for several years, however, in addition to film roles, he dances on Broadway. As a dancer, some muscle groups that Hugh has trained can actually get in the way, so he allows himself to take a break from some of his training.
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But every time before filming, Jackman has to get himself into shape again.
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Training programs for different levels of preparedness
The sequence of training programs corresponds to a set of sports skills: - “full body” (full body) for beginners; — split and periodization for advanced (dischargers); — singles for dinosaurs (CM and higher).
Fifthly, how to create a training program, training cycle? (1-1-1) Workout Program for Beginners (1-1-2) Workout Program for Beginners (1-1-3) Squat Workout Program (1-1-4) How to Increase Your Bench Press. Power cycle. (4-1-2) Strength cycle by Yuri Verkhoshansky “Russian Pyramid” A set of exercises from Arnold Schwarzenegger
Pump up for the lazy.
TV program -> Useful tips
Do you want to have a well-toned body, but don't like constant training and fatigue? Don't want to spend a lot of money on all sorts of proteins? Are you going to notice results within 2 weeks? Then you should definitely read this article. First, I’ll tell you about the workout: It’s important to record in the table how many times we lifted dumbbells or weights, for example. Example: Day 1: I lifted dumbbells - 30 times. On the second day - 35 times. And so on, thereby breaking your personal records and seeing results every day. In order to swing, you don’t necessarily need a gym, exercise machines, dumbbells, etc., the main thing is effort! For example, dumbbells can be replaced with a bag of potatoes, or a barbell can be replaced with a mop with weights strung on the ends, and so on.
To prevent overtraining and increase endurance, you can buy tyrosine.
Exercises:
1) For the chest muscles: Lie down on the bed on the edge (the arm should hang down and the elbow should look at the floor) and lift the load with one hand up and down.
2) For the back muscles: For this we need a horizontal bar, which can be found on playgrounds. We clasp it with our hands, tuck our legs under us, and rise up. If this is difficult for you: just try with all your might, and soon you will spin on it.
2.1) Place your legs, bend wide, take the load with both hands and straighten up. Then we go down again, etc.
3) For biceps: We sit on a chair, our arms are bent at the elbows, and there is a weight in our hands.
Raise your hand to your shoulder and lower it.
4) For legs, arms and back: We squat with a barbell and a load in our hands.
5) For the abs: We lie down on the floor, either support our legs with something, or ask friends or acquaintances. Legs bent at the knee, hands behind the head, and raise the torso to the legs and lower
.6) For the shoulders: Lie on the floor face down, hands in fists resting on the floor. We push the body off the floor with our hands. You can come up with exercises yourself or take them from other sources
We follow important rules:
1.
In the morning we drink 2 raw eggs. I know that many people find this unpleasant and disgusting, but this is the most effective source of proteins and protein.
How to drink them? It’s very easy - we make a small hole in the egg without breaking it and stir it with a toothpick, after which we drink this raw scrambled egg. It tastes like egg yolk, only very viscous, you get used to it quickly. Important! Buy eggs in supermarkets or in places where they have a certificate stating that the chickens do not get sick.
2. Maintain a daily routine: If you get up at 7 o’clock in the morning, then you need to go to bed earlier to get enough sleep and have time to do morning exercises, which we will talk about in point 3...
3.
Morning exercises are very important, since the stage of awakening and warming up a person’s muscles contributes to their good functioning throughout the day and a good mood. It consists of:
a) Warm up the neck: turn the head around its axis with a large downward inclination. 15-30 seconds
b) Warm up the shoulder muscles: put your hands on your shoulders and rotate them in different directions. 15-30 seconds
c) Warm up the torso: hands on the belt and rotate, bend in any direction. 30-60 seconds
d) Leg stretches: bend and straighten your legs, turn your feet in different directions. 15-30 seconds. It doesn’t matter whether we do these exercises correctly, follow the instructions, and so on. The main thing is to warm up the maximum number of muscles in the body, and most importantly for at least 2 minutes.
4. Do not overload your muscles during the day.
5. If some muscle group hurts, you should not train on these muscles, but wait until they heal.
6. Monitor the health of the body through the use of vitamins and minerals. If you are overtrained, you can buy lysine. It is recommended to use sports supplements based on them to eliminate fatigue and increase endurance.
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Chris Pratt
To become a true Guardian of the Galaxy, Chris had to undergo grueling training. Trained actor Duffy Gaver, who helped Chris Hemsworth get the role of the god Thor.
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Gerard Butler
To play the Spartan king with perfect abs, Butler had to train hard every day. A personal nightmare for the actor was cross-country running and ring training.
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The actor admitted that it had never been so difficult for him, but the result was worth it - he had never felt so at his best as in the role of King Leonidas.
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