How to become a muscleman without much effort? ( 10 votes, average: 3.50 out of 5)
Bodybuilding for professionals is a special sport that is practiced not only for sporting achievements. Many people engage primarily to conquer themselves and achieve more. At the moment we have most of the photos of athletes that any girl will be delighted with . Steroid photos will show what you can achieve if you start taking the drugs and training hard.
Moving away from philistine training
To ensure a good start, rapid gains in strength and optimal muscle gain, it is necessary to eliminate the split. This means that your training program for a natural person excludes splitting into muscle groups at an early stage of training, training according to the “Fulbadi” system or resorting to it, but divide it into a maximum of two parts.
Why is this system used? Classic training programs for naturals are not compatible with splitting because the latter acts as a tool for the destruction of muscle mass. With natural bodybuilding, this process is not desirable, since without the use of pharmacological support it is very difficult to grow new muscle fibers.
Curt Hennig
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Wikipedia says about him: “Curtis Michael Hennig is an American professional wrestler. He gained fame by performing in TNA, AWA, WCW and WWF under the name Mister Perfect. He is the son of famous wrestler Larry "Hatchet" Hennig and the father of WWE star Curtis Axel. In 2007, he was posthumously inducted into the WWE Hall of Fame by Wade Boggs. Died from a cocaine overdose." Many bodybuilders tried to win the fight with their own body, let’s not ask the question - what is the point of all this... considering the sad results. An American professional wrestler who performed under the ring name "Mr.Perfect", he was the winner of many awards, and in 2007 he was inducted into the WWE Hall of Fame. He also earned the nickname "Hawk" and his career was remarkably short. At 32, Henning actually committed suicide. Steroids weren't found, but they were clearly a big part of what ruined his life. Anyone who has seen the movie "The Wrestler" will be able to understand this... Yes, it is a rather depressing story. Maybe bodybuilding really is “not a struggle for everyone.”
About protein synthesis
A similar breakdown in a natural’s training program for gaining muscle mass will speed up protein synthesis by 100%. After training, this process lasts about 50 hours (2 days). Roughly speaking, at this time the muscle grows. Then the process slows down. This means that we train a muscle group at least 2 times a week. The traditional split in training programs for naturals works disgustingly; it is more suitable for chemists, since they artificially stimulate growth.
“Cheam” the muscles
In pursuit of an attractive beach look, hundreds of Crimean guys take pills or give themselves injections to grow muscles.
But in vain... Kirill Zheleznov “Steroid jocks” from gyms are already flexing their biceps and abs on their bellies on Crimean beaches and embankments.
Honest sports fans say that athletes who take “chemicals” for muscle growth can be seen almost immediately: they are too sculpted. Without tricky pills and injections, this effect takes years to achieve. And even then, not everyone succeeds. Summer, beach, girls, and then you take off your T-shirt and catch hundreds of enthusiastic female glances. You run to the sea, feeling every pumped up muscle, push off beautifully and dive. The beach gives a standing ovation... Oh well. Let's leave teenage dreams behind, although, as our research shows, not only skinny and pimply young men suffer from such illusions, but also quite serious, respectable guys. In the race for an attractive appearance, they are ready to risk their health. And there are plenty of “masters” ready to sell pills that will turn you into Schwarzenegger in two months in Crimean gyms.
Buy Danabol? No problem!
“Five years ago I started going to the gym regularly,” says broad 35-year-old Nikolai Truntov from Simferopol. “Then I weighed ninety kilograms, and most of the weight was in my belly and thighs. The pumped-up guys looked at me, if not with contempt, then with sympathy. And two of them, after my first training session, came up to me in the locker room and said, boy, don’t do this crap. Here are the pills, take them, and in a few months you will become a “proper” man.” Nikolai had to change the gym: having refused to use “chemistry”, he turned out to be a stranger. He says that at some point he was ready to go back and buy pills. “Even after six months of regular training, my body still felt like a pillow,” he recalls. – I don’t know what kept me from steroids. Look at yourself in the mirror - at least cry. But I didn’t cry, but I was very angry. Probably, this anger was instead of steroids for me. I was pulling iron like crazy.” It took Nikolai about two years of persistent, regular work to “build” his own body. The time was long, but the result was relatively modest: Kolya did not become a huge cabinet with muscles protruding from everywhere. “And I never will,” he grins. – Without “chemistry”, such a result can only be achieved if you devote all your free time to the gym, and I have work, family, and a lot of hobbies. But now I’m quite happy with my body.” There are probably more such stories in every gym than there are dumbbells. Sooner or later, any novice athlete (even a homegrown one) in the locker room or right next to the machine is faced with a proposal: they say, don’t worry, here are the pills, and in two months you will be Schwarzenegger. For the sake of the experiment, Respublika correspondents decided to obtain steroids themselves. It worked almost immediately. Two packs of Danabol (the strongest anabolic) cost us one hundred and twenty hryvnia. They were sold to us by a guy who considers himself an “athlete-chemist.” This is not a profession. This is a muscle building style: through pills and injections.
“It’s better to live twenty years as a man than to live as a weakling all your life!”
Alex is how the “steroid jock” introduced himself to Respublika correspondents. In general, these “chemists” are reluctant to make contact. Firstly, the distribution of anabolic drugs is not entirely legal, and secondly, many steroid eaters are afraid of prejudice. “Now you’re going to write that my penis has shrunk and my kidneys have fallen off,” grinned the “jock” we met near the gym on the outskirts of Simferopol. “Nothing like that, everything is fine with me: I’m as healthy as a bull and the girls are happy.” As for the girls, this, of course, is an “athlete-chemist” with seven years of experience, who knows better, but in the conversation Alex mentioned that he was looking for a life partner. He already has two divorces behind him. According to the “jock,” they “didn’t get along in temperament.” “The gym gave me everything I have in life,” says Alex. “I came here as a skinny, intimidated loser. Do you know how they bullied me at school?” At some point, schoolboy Alexey decided that it was time to become a hunter, not a prey, and rushed to the gym. For the first few months I was honestly rocking. Then he got tired of it: his body remained frail, and in school fights he still suffered defeats and bloody snot. “Methane was the first tablet. A friend gave them to me,” Alex recalls. – Things went faster, then I started giving injections. Well, here’s the result - I’m pumped up and absolutely healthy.” The “jock” spreads his arms to the sides and shows a truly powerful torso. I propose an experiment: undergo an anonymous examination in a private clinic at the expense of Respublika. If the doctor does not identify irreversible consequences caused by taking anabolic steroids, we will pay a very substantial amount. But the athlete refused. “Maybe somewhere I undermined my health, but not enough to regret it,” Alexei defends himself. “And, in the end, it’s better to live as a man for twenty years than as a weakling all your life.” And then die quickly.”
I'll have to suffer
But “chemical athletes” are unlikely to be able to “die quickly,” doctors say. “Such “jocks” often turn to me for help,” says Viktor Bridko, chief specialist of the Crimean Ministry of Health in the specialty “Sanology”. – Trained, beautiful, but inside completely destroyed, unhappy people. Many cannot start a family because women, for obvious reasons, do not want to live with them. Three divorces, five divorces - this is a common thing for such athletes. Some “chemists” become drunkards or drug addicts. And as soon as they stop using steroids and “swinging”, they simply “deflate” within a few months.” It is simply impossible to restore your former health after a five to seven year course of taking steroids. Irreversible processes occur in many organs (see infographics). “Jocks” are treated with long courses of rehabilitation, at least somehow trying to help them. “Literally the other day my mother brought one of these “muscles” to me,” sighs cardiologist Galina Viktorova. “He’s a young, handsome guy, but his condition is scary to look at: after two years of taking chemotherapy, his heart doubled in size, the walls became thin, they lost tone - almost like that of a chronic alcoholic. Such a heart will no longer be healthy.” “Anabolics hit virtually all organs,” says Bridko. – These are the adrenal glands, the reproductive system, the liver, the stomach. Do you understand? Almost the entire body is destroyed.”
“I immediately kick people like that out of the gym”
Ban steroids - they are used in medicine, from where they penetrate the ranks of the jocks, and from them, like a plague, to the new guys. “We need to severely fine for the misuse of steroids,” says the coach of the Crimean arm wrestling team, Georgy Kotaridi. “Hundreds of young guys face this problem every day, to whom their gym mates sell pills. Guys, don't buy it! You'll just hurt yourself! You can have a healthy, beautiful body without “killing” yourself from the inside. It will just take more time and effort.” As Georgiy Kotaridi says, in the gym where he works, he long ago found a system to counteract “chemical jocks.” “When new guys come to me, I immediately warn them: I won’t have this crap,” says the coach. – If you want to study, I will help you, I will advise you. But without “chemistry”. If, God forbid, I notice that someone is using, I will kick them out, and I will kick them out so much that they will remember them for the rest of their lives. Cruel? May be. But I will save his health. Fortunately, so far there have been no such cases, I think the guys understand that I will not joke with these matters. If you decide to kill yourself, go ahead. But not in my hall!
How do you know if your child is on steroids? Many parents clap their hands when they see their frail child looking up from the monitor and going to the gym. They praise the muscles that have begun to grow, the strengthening of the back and the appearance of biceps. But be careful: a child may fall under the influence of “chemical jocks.” Here are some signs you can look for to determine if your son is taking steroids. A very large increase in muscle mass in a short time (with the help of “chemistry”, a young jock can gain up to ten kilograms in two to three months) Unprecedented appetite Before and sometimes after training, the child has dilated pupils and an insatiable thirst for physical activity (coming home from the “gym”, grabs dumbbells to “fix” the effect).
The "Republic" experiment
Respublika correspondents decided to conduct an experiment: under the supervision of a veterinarian, we will feed the mouse with the steroid tablets we obtained.
And as a “sports equipment” she will have a running wheel. We will report the results of the experiment and the well-being of our ward on the Respublika pages on social networks. The mouse will be observed by a veterinarian, and if its life is in danger due to the “chemistry,” we will immediately stop the experiment. Dear Readers, if you liked the article, don’t take the trouble to click “I recommend” - this is important!
Focus on large muscle groups
It has been scientifically proven that small muscle groups, such as biceps and triceps, grow faster when trained in conjunction with the back or legs. This is due to the fact that the larger the muscle group we work during training, the better testosterone is produced. This is one of the nuances of the differences in training programs.
A natural man, unlike a chemist, has his own testosterone, so it is extremely necessary for him to stimulate its production as much as possible. The largest muscle groups are the legs and back. A common mistake is to include breasts here. This is wrong. She occupies an intermediate position.
Read more about basic exercises in bodybuilding >>
Anthony D'Arezzo
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D'Arezzo was a wrestling star during his high school years, receiving a wrestling scholarship to Boston University (USA). He was very disciplined from childhood. After graduating from college, D'Arezzo trained hard, bench pressing 535 pounds (240 kg), which led him to first place at the 1992 American Bench Press Championships. He had a series of injuries over the next few years. Shortly after this (in 2002), he was diagnosed with a heart defect and was ordered to stop bodybuilding. Doctors specifically instructed him to stop training and not use steroids. He stopped training for a while, but in 2006 he decided to start working again. He is also taking growth hormones again (via injection). The bodybuilder died in a hotel room... he flew to Pittsburgh for a competition and after weighing in, he headed to the hotel room, where he and his companion began posing. Suddenly he had a heart attack, and the athlete never made it to the show.
Nonlinearity of approaches
The training program for naturals eliminates the linearity of exercises. They alternate. For example, after doing a chest press and resting for a minute, the athlete performs a back press and rests at the same time interval. This is done in order to reduce the risk of severely acidifying your muscles during training. Looks nice, but doesn't work effectively. In bodybuilding language, we perform low-catabolic training. This way, a natural athlete can maintain strength and quickly build muscle mass.
Time is a critical factor for the release of lactic acid. As soon as the exercise stops, it immediately begins to leave the muscles. Alternation is an important part of training.
Franco Colombo
Known as a friend of Arnold Schwarzenegger, he pushed him to his maximum limits while remaining in great shape himself. Received the Mr. Olympia title in 1976 and 1981. Colombo was known for his aesthetic and symmetrical physique.
He was not only Schwarzenegger's favorite partner, but also a world champion powerlifter, a participant in the "Strongest Man on the Planet" competition and an actor. It's a little-known fact, but Franco also had a short role in the movie The Terminator, which made Arnold famous.
About weight and repetitions
You can exercise with the same weight and number of repetitions, but there will be no growth. Constantly performing a bench press with 70 kg, the athlete will stop progressing and gaining mass, which can lead to a decrease in strength. Since bodybuilding is primarily bodybuilding, constant growth is necessary.
An effective way to shock muscles is flexible nonlinear periodization. This means that the program contains light and hard workouts.
In the first case, these are small weights with a large number of repetitions, in the second, large weights with a small number of repetitions.
You need to look at how you feel. If you feel a strength lift, heavy training is used, if you feel weak, then you should train in a “light” style.
Consequences of taking steroids
Young guys who say that they took the drug and there was no deterioration in the body. This is only the case for the first time, but when ten years have passed, you will feel that your body has failed. You can just look at the star bodybuilders in their forties and you will understand. So there is no need to speak ahead of time.
Consequences of taking steroids
There are many consequences of taking medications. You can easily go bald, or you will simply have a rash all over your body, depression, aggressiveness, impotence and many other diseases.
About the task
The main goal of such a program for naturals in bodybuilding is not to destroy muscle mass, but to grow it and increase strength. The principle of “Nopain - nogain” does not work here, since killing and destroying your muscle fibers is an unprofitable activity.
You should be careful with highly forced loads, drop sets and other “killer” training elements.
Chemists can easily use these in their programs, but not natural athletes.
Of course, it’s not bad when you do 1 approach in this style, but you shouldn’t abuse too many approaches.
Some of the Best Exercises for Natural Bodybuilding
Let's take a closer look at the basic bodybuilding exercises for a natural athlete.
Squats
A key and basic exercise for increasing overall muscle mass and strength in bodybuilding. The athlete approaches the holder and places the barbell on the deltoids. Then he begins to squat so that his knees do not go beyond his toes, and his legs are parallel to the floor. Otherwise, you may simply not get up. In heavy working sets, 6 to 10 repetitions are performed.
Classic pull-ups
The best exercise for the back muscles. The athlete jumps and begins to pull himself up. Pull-ups are the best and most comfortable choice for straight men. You should work within the amplitude so that the muscles are under tension all the time.
More about pull-ups in training >>
Bench press
Presses can be different. They are usually performed with dumbbells or a barbell. These exercises are multi-joint, since in addition to the shoulder joint, this also includes the elbow joint. The most effective is considered to be an incline press, about 30 degrees. You need to work strictly within the amplitude to maintain constant voltage. In addition, all muscle sectors are evenly loaded here.
Dumbbell Pull
This exercise will allow you to:
- turn off the front delta (since it is loaded in many exercises);
- effectively pump the middle delta;
- optimally load the rear delta;
- significantly increase shoulder width.
While performing the exercise, the athlete holds dumbbells, moving his elbows to the side and raising his arms. The correct technique will help improve the appearance of the so-called “presentable parts”.
Close grip bench press
Ideal for improving triceps. The principle is the same as when performing approaches to the chest. It is worth focusing on the elbow joints, not the shoulder joints, otherwise the exercise will become ineffective.
The most pumped up in the world
The phrase sounds like an honorary title, title or prize. The way it is. Because to recognize a person as a hero, you need to go to the gym for years, limit yourself in almost everything and, in fact, give your whole life to be torn apart by bodybuilding. This is what the German athlete Markus Ruhl did. His colleagues nicknamed him “the watermelon of bodybuilding.” And there is a reason for it. The athlete has huge biceps on his arms, which roll terrifyingly under the skin. When Marcus prepares for competitions, he goes on a special diet, drying out his body, that is, expelling water from it. After eating restrictions, there is a feeling that the skin on the athlete’s body is about to burst, unable to withstand the pressure of the giant muscles. By the way, Rule won the title of the most pumped up man in the world in 2009. He also holds the title of the largest shoulders in the history of bodybuilding.
Markus Ruhl is one of the fittest and strongest men in the world.
The impressive terrain and performance were quite difficult for Marcus. He has been systematically moving toward leadership since he was 19 years old. Although it is believed that novice bodybuilders at this age are already old. Because the younger the body, the easier it is to train it. As a rule, teenagers begin professional bodybuilding at the age of 15-16.
“The German Beast,” another nickname for Marcus, endured many disappointments and serious injuries before he climbed to the top of the Olympus of bodybuilding. He tries to stay on it even now, he trains and performs at prestigious competitions and competitions. As long as my health and physical fitness allow it. Today, with a height of 177 centimeters, the volume of an athlete’s biceps is 57 centimeters. The weight during the competition was 127 kilograms, and the chest volume was 148 centimeters. The record holder's hip circumference is 84 centimeters. Well, when the most pumped-up person takes a break from competition, he allows himself to gain excess weight up to 145 kilograms.
