How to turn a frail young man into a muscleman in 30 minutes

Bodybuilding is a joyful and useful activity, not only for the body, but also for the soul. It is not without reason that many psychologists claim that only the person who is in good physical shape is truly happy. One can immediately recall the immortal saying “a healthy mind in a healthy body!” All this is true, of course, but all those who play sports, as well as those who are interested in specialized sports, should know that bodybuilding has its own line and limits, which are not recommended to be crossed under any circumstances.

Popular questions

Many people are very interested in the question: how do they become jocks? In other words, how do other people gain muscle mass and build strength in their muscles? How do they manage to carve out such an ideal, sculpted figure for themselves? Hormones? Motivation? Balance in nutrition? The answer is simple and at the same time quite complex - you need all of the above. Indeed, in order to build huge muscle mass and develop a sculpted figure, you need to follow certain requirements, which include various elements, from proper nutrition to a certain training technique. We will tell you about all this in order.

Proper drying is the key to a sculpted and beautiful physique!

The first thing you need to do is achieve maximum relief. To do this, you need to combine your diet in such a way that fat goes away as quickly as possible, and as much muscle remains in the original percentage as possible.

A common mistake of all novice athletes: after the active phase of weight gain, they use too strict fat burning measures. This is a profound mistake, leading to a decrease in muscles and internal organs. Biochemical processes in the body begin to proceed so slowly that the process of burning subcutaneous tissue completely stops and you lose muscle and retain fat. You are doing exactly the opposite!

What conditions must be created for the body for the fat burning process to occur properly?

1. The main factor is the lack of calories. Every day you need to consume a little more calories than you get from food. To achieve a ripped body, it is necessary to force the body to unpack its energy reserves and use them for the benefit of our body.
2. It is necessary to ensure the highest possible metabolic rate. There is no need to create extreme conditions for the body under which the body will quickly begin to get rid of muscle mass and retain vital fat. Remember: eating infrequently in small amounts will not help create relief with the same muscles. The shocked body will regard this as a threat to life and will begin to do everything necessary to prevent an “energy crisis,” namely, storing fat and using muscle fibers for positive energy supply.
3. Nutrition for muscle relief should be in maximum harmony with the needs of the body and not create conditions under which you completely burn all the muscle mass that you have built up so painstakingly and for a long time.

“Remember: your task during the active drying phase is to accelerate your metabolism as much as possible or at least keep it in the same state!”

From all of the above, follow the first two rules that must be followed when doing terrain training:

• calorie deficit (you get less than you spend);
• keep your metabolic rate as high as possible.

When it comes to training for definition, 90% of athletes completely neglect the second rule and therefore cannot achieve extreme dryness. Therefore, in order to maintain a high metabolic rate, switch to fractional meals (6 to 12 times a day). A positive quality is the fact that relief training stimulates metabolism and perfectly consumes subcutaneous fat to provide muscle tissue with energy.

How should training for muscle definition change?

There are two ways here: you can leave your training without drastic changes and continue to train in strength mode, using basic exercises . The second option involves pumping. This style of training involves using a high number of repetitions and exercises with minimal rest periods in between. Each of the above schemes has its own advantages and disadvantages.

Video: how to quickly become ripped and strong?

https://youtu.be/E7ZVKpjRbiU

The advantages of strength training when working on muscle relief!

Well, let’s say that you have completely switched to cutting and have already radically changed your diet, but you decided not to change your training and continue to train in mass-gaining mode, performing 6 to 10 repetitions, using a minute’s rest. This style of training on a low-carb diet will ensure maximum preservation of muscle mass.

However, it is necessary to remind you: the body cannot simultaneously be in the active phase of anabolism and catabolism; this is equivalent to trying to slow down and accelerate during intense running. There is only one way to achieve muscle gain while burning subcutaneous fat - this is the use of synthetic growth hormone, other options are simply excluded, regardless of your genetic abilities and body type.

Simply put, during cutting there is always a slight loss of muscle mass against the background of fat burning. And your task is to lose as little muscle mass as possible during terrain training.

This is why when you continue to train in your usual style to gain mass, you will better preserve your muscles, the reason is simple: the body will maintain maximum strength potential to support the work with the usual training weights.

Advantages and disadvantages of pumping for training for muscle relief!

The main disadvantage of this high-intensity style is the rapid loss of muscle tissue, this is simply inevitable because the training weights are reduced and the training volume increases due to the number of approaches and exercises. It is for this reason that many modern bodybuilding stars have completely abandoned pumping. This is a completely erroneous opinion, because pumping has a number of positive qualities.

For decades, professional bodybuilders have used pumping during relief training. Many years of experience have shown that this type of training allows you to achieve much greater leanness and muscle density than the traditional strength style. The most interesting thing is that few people were able to explain the reasons for such an action; it was like a kind of tradition: if it is necessary to increase the relief, then you need to pump.

And really, what is the secret of pumping?

Firstly , there is a large consumption of energy reserves during the training process, because an incredibly large amount of work needs to be done.

Secondly , it ensures better development of muscle fibers due to the lowest possible weight and countless repetitions.

Thirdly , the main advantage is good blood supply . The entire process of fat burning is under the control of hormones, which travel along with the blood and thoroughly wash the muscle cells. The more blood there is in a particular muscle group, the more fat-burning hormones are present in the muscle fibers. In addition to all of the above, the pumping style additionally stimulates the production of those very hormones that promote the destruction of fatty acids.

Now let's summarize all of the above and list the main 5 criteria for working on relief!

1. The classic training scheme will preserve muscles in a larger percentage, however, to achieve relief, a much longer period of time is needed.
2. Pumping builds muscle mass and burns subcutaneous fat much faster, but you will have to pay for it with part of the muscle mass gained.
3. The classic approach is superior to pumping if you are not using anabolic steroids and your goal is maximum muscle mass preservation.
4. Pumping with pharmacological support creates relief much better if you need a quick fat-burning effect on a low-carb diet.
5. Changing your training regime is a classic. Pumping is an excellent way to avoid muscle addiction; this is the principle of using macroperiodization.

Constancy

For everyone who has embarked on the path of bodybuilding and bodybuilding, there should first of all be one goal - consistency. It should be in the mode of food, sleep, training. It is very important to develop a stable habit of clearly delineating your day, otherwise it will be difficult to progress. This, by the way, fosters self-discipline and the ability to plan your life in general.

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Understanding the goal

To answer the question of how those who want it become muscle builders, you need to know what exactly you want to achieve - just gain a little muscle mass and consolidate the result, or grow and develop over the years as a professional bodybuilder? In the latter case, we want to disappoint you a little - not everyone can succeed in the field of a professional athlete. But it’s always worth exercising for yourself, because a person’s physical condition depends only on himself. Some people come to bodybuilding and bodybuilding out of boredom, others from the desire to see real results, and others just want to stay healthy. There are many reasons for everyone, but the goal is one.

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Extrastrong – Strength training, Fitness and bodybuilding, Increasing muscle mass

16.02.2014

Chris Evans gained muscle mass before filming, the actor is muscular

Many have learned from their own example that gaining 15 kg of muscle mass is possible only in adolescence. If someone gained 15 kg of weight at the age of 30-40, it means flabby fat. But not in Hollywood! The best trainers, advanced pharmacology, nutritionists. And it seems that Hollywood actors can do everything. It turns out that there are not so few jock actors.

Here are examples of the best body transformations of Hollywood actors. These male actors tripled their caloric intake, trained with Navy SEALs, experienced ultra-low temperatures to increase blood circulation, and ultimately toned up their muscles to star in top blockbusters.

Captain America, Chris Evans

Captain America, Chris Evans, body transformation

Captain America had well-developed pectoral muscles, and you would think that the actor consumed some kind of special soldier nutrition in the form of whey, but instead the actor in this role used more conservative methods to build muscles: he spent time in the gym and absorbed lean protein. And although he worked out 2 hours a day, 4-5 times a week, the actor managed to gain 9 kilograms of muscle in 4 weeks when he played his role in the film “The Avengers”. In general, it will be difficult for us to judge his training methods; we can only see the results in the form of photographs of how actor Chris Evans becomes a muscleman in just 4 weeks.

Thor, Chris Hemsfort

Chris Hemsfort, TOP, body transformation, before and after

The only thing bigger than Thor's own ego is his beefy right arm (and maybe his left one, too). For his role in The Avengers, the Australian actor began training again under the guidance of trainer Mike Knight, who helped him create Thor's Nordic body. The actor gained weight through training with weights and consumed up to 6,000 calories a day, after which he dried out for a whole month so that his muscles acquired a beautiful relief. Some sites even list his training program. We will not present it here, because... it's unlikely to suit you. It is unlikely that the newly minted actor was transformed so quickly by natural training. In general, in the photo you see the results of stellar bodybuilding.

Christian Bale, Batman, The Machinist

Actor Christian Bale is constantly gaining muscle mass.

While donning the Mysterious Avenger costume for the last time, the Batman actor also had to transform his body for the role. He gained 27 kilograms of pure muscle in 6 months to play the role of “The Dark Knight”, and after that he lost weight again, only to 59 kilograms for his role in the film “The Machinist”, which could clearly be dangerous for the actor’s health. Look at the photo, you will be amazed how he gained and lost almost 30 kg weight repeatedly. And each time he gained not fat, but muscle of quite decent quality. The ability of actors to gain muscle mass is amazing. Many of our bodybuilders from the outback will sincerely envy such transformations.

Magic Mike, Channing Tatum

Channing Tatum, Hollywood actor, sculpted muscles, before and after

This former dancer, who was also a model, proved that his movie intentions were far from superficial and sculpted a killer body for the film Magic Mike. Playing the role of a stripper, he had to seriously take up training. In an interview with MTV News, he said: "I think the preparation for the film was very intense because there were scenes where I had to do it with my butt bare, and toned glutes require a certain training and nutrition regimen, but thank God this episode was short"

Bane, Tom Hardy

Tom Hardy, Bane, before and after, bodybuilding

Bane is Bae's sworn enemy, who should be just a bundle of brutal strength, and the actor had to pump up quite a bit to match this image. He had 3 months to gain 13.5 kilograms of muscle on his 178 cm tall body. And since his goal was muscle mass, the actor occasionally resorted to cardio training.

Tony Stark

Tony Stark, gained 11 kg for the role, actor

This actor has always been quite thin, and although in the film “The Avengers” Tony Stark did not have impressive muscle size, this member of the “Brat Pak” acting group had to train like a real superhero. What helped him with this was a 5,000-calorie diet and gym exercises with an emphasis on lifting heavy weights instead of cardio training. For the role, the actor gained 11 kilograms of muscle mass. In ordinary life, only teenagers gain 11 kg of mass; those over 25 usually gain 11 kg of flabby fat, but not Hollywood stars.

Marine Logan, Zac Efron, Lucky

Zac Efron gained muscle mass, actor

Quiet, who studied music and participated in theater productions at school, played Marine Logan in the film Lucky Man and put on 4 kilograms of muscle on his 178cm frame to fit the role. He trained 5 days a week with former Marine Logan Hood and consumed 3,500 calories a day in the form of protein shakes and omelettes. In general, we all know what high-calorie diets lead to. Many people have a dream to turn into a sumo wrestler, but for Zac Efron everything is different.

Taylor Kitsch, John Carter

Taylor Kitsch, John Carter, also gained muscle mass before filming, actor

Despite starring in the TV series Friday Night Lights, the actor spent 11 months building up his muscles for the film John Carter, in which he played a Civil War veteran who travels through space. As a committed vegetarian, he ate a diet consisting of oatmeal, egg whites, protein shakes, chicken breast, sweet potatoes and dark rice. What a vegetarian! Every day, the actor got up at five in the morning and began training, consisting of high-intensity cardio, boxing, sword training and resistance training. And we have a lot of guys like that! Only almost all of them continue to lose weight.

Tobey Maguire, Spiderman (Spiderman)

Tobey Maguire Spiderman (Spiderman) sculpted muscles, actor

Daily seven-hour training helped the actor transform his body into the appearance of the superhero Peter Parker from the movie “Spider-Man.” For 4 months, the actor trained his body 2 hours a day and 3-4 hours a day learned to perform tricks (somersaults) in the air using ropes. He also did gymnastics, parkour and learned how to handle a safety rope, all of which he did every day. On top of that, the actor did yoga and gymnastics to improve his flexibility to perform stunts with ropes.

Shia LaBeouf, Jack Bondurant, the main character of the film "The Drunkest County in the World"

Shia LaBeouf gained 18 kg of muscle mass

The surname of this young gangster translated from French means “beef, carcass, bull,” but the actor playing him is not at all meaty and after he agreed to play that same gangster in the film “The Drunkest County in the World,” he had to cast 18 kilograms on his lean body in order to be more convincing in appearance to Tom Hardy, who plays the role of his brother. As you can see, the newly minted actor could do with adding another five kilograms of muscle mass, although now he doesn’t look so sad.

Villain from the movie "I, Alex Cross"

Matthew Fox, a great example of sports drying. Villain from the movie I, Alex Cross

In order to play the role of a bloodthirsty martial artist in the film “I, Alex Cross,” former doctor Jack Shepard (TV series “Lost”) had to lose 16 kilograms of fat and pump up muscles. He consulted a nutritionist and enlisted the help of a personal trainer to transform his body into that of a “killing machine.” As you can see, he didn’t gain muscle mass, but he obviously didn’t lose it either. The muscle definition is excellent.

Tyler Perry, Alex Cross

Actor Tyler Perry lost 13 kg for the film I, Alex Cross, drying

The actor who played the role of Alex Cross is perhaps best known for creating the female character Mabel (Madea) Simmons. The writer, actor and producer all in one replace Morgan Freeman as the title character in I, Alex Cross. The film actor said in an interview with Men's Health magazine that in order to lose 13.5 kilograms, he ran for an hour every morning, pumped up his muscles by exercising with his own body weight, worked out on exercise machines, and during the day he practiced the martial art of Krav Maga (similar to the army hand-to-hand combat).

Daniel Craig, James Bond

Actor Daniel Craig, James Bond, before and after, sculpted muscles

After losing weight for his role in Cowboys & Aliens, this blond Brit did a lot of work on himself before starring in 007. Coordinates: “Skyfall” as James Bond. During the filming of the film, the British press reported that Agent 007 used cryotherapy (cold treatment) - he sat in a cell with a temperature of minus 100 degrees Celsius for 3 minutes. The procedure is said to improve blood circulation and increase the production of endorphins (the feel-good hormone), resulting in the person being able to work longer and do more strenuous work.

Taylor Lautner, Werewolf Saga, Jacob Black

Taylor Lautner, before and after, 6-pack abs, bodybuilding, ripped muscles

Before us is another newly-made jock actor. The Werewolf was a skinny 17-year-old when he first auditioned for the role of Jacob Blake. Three years later, when the heartthrob had already starred in 4 films, he had gained 13.5 kilograms of pure muscle mass. To maximize the load when working with a barbell, the actor ties rubber straps to the bar, the other end of which is tied to the stand (frame), thus creating more tension in the muscles during the approach.

Co-author and translator: Andrey Voskoboynikov

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Mode

The path to pumping up muscles usually begins with proper nutrition - breakfast, lunch and dinner are required, with at least one more meal in between. And if for men there are usually no problems here, then female bodybuilders should be careful - they need to eat not a lot, but often. The most effective regime will be in which five to six hours will pass between main meals, in order to insert snacks into these periods of time.

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Classes

Next - classes. The training of professional bodybuilders is very different from that of amateurs, but there are still some things in common. Everyone who chooses bodybuilding, one way or another, deals with iron and weights. Your muscle training equipment should become heavier and heavier as your personal athletic growth progresses. Typically, in the first training period, which lasts from one to two years, athletes master basic exercises with additional weights. At the same time, it is very important not to allow isolating exercises in training, that is, those that are aimed at working individual muscles. At first, you always need to resort to developing all muscle groups, and after a year or two you can begin special exercises.

Best time to do aerobics

To make your muscles more prominent, you need to learn how to combine strength training with aerobic training, and also know when aerobics brings the best results. This happens when glycogen reserves in the body are at a minimum level and have not yet had time to be replenished. In this case, the body will immediately begin to draw energy from fat deposits.

1. Immediately after strength training. Glycogen stores are depleted after heavy compound exercise. And the internal metabolism is already tuned to the stage of fat metabolism. So, a 40-minute run after strength training will burn only fat energy reserves, not carbohydrate ones.
2. Right after sleep. As soon as you wake up and have not yet had breakfast, your body is slightly lethargic. In this state, any physical activity will cause energy consumption in much greater quantities than usual. Accordingly, fat metabolism will occur faster.
3. After work. If your work involves mental activity, then usually at the end of the day your glycogen reserves are almost depleted. This is due to the fact that mental activity, as well as heavy physical exercise, consumes mainly carbohydrates as energy. Naturally, if you then give the body aerobic exercise, it will begin to burn fat almost immediately after it starts.

In conclusion, I would like to say that regular aerobic exercise leads to an increase in appetite. That's good, eat more and don't be afraid that it will make you fatter. Plus, the more you eat, the more muscle anabolism accelerates! This is the wonderful paradox of aerobic exercise - you simultaneously lose weight, making your muscles more prominent, and become larger, increasing their volume! By the way, having finished with the relief and starting to work on muscle growth again, we advise you to familiarize yourself with the nutrition system for gaining muscle mass.

Special food

A bodybuilder’s nutrition is also a very, very important point in the competent development of an athlete. It includes a wide variety of vitamins (B and E) and microelements, as well as a sufficient amount of protein. And, of course, the body needs to be constantly fed with the required amount of water, otherwise it will fight dehydration, not lactic acid. In addition, bodybuilders, and especially professional bodybuilders, resort to various sports supplements that significantly increase efficiency during training and accelerate catabolic processes, which promotes muscle growth and strengthening. It should be added that, unlike various chemical additives, sports supplements do not contain harmful substances; on the contrary, all ingredients are natural. Of course, you need to know when to use them in moderation.

Women in sports

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Female bodybuilders are a separate topic of conversation. Some people don’t like them, others, on the contrary, are sincerely happy that a lady can look truly strong. Here, as they say, it comes down to taste... However, do not forget that it is harmful for the female body to experience too much stress, and many exercises performed by male athletes are done completely differently by girls and women due to purely anatomical differences in the structure of the body.

Age and bodybuilding

It must be said that bodybuilders look very good in old age, despite the very widespread opinion that closer to old age, “muscles deflate and become flabby.” Actually this is not true. If you don’t give up training and continue the healthy and active lifestyle that you followed in your youth, then in old age there will be no problems with your health or your figure.

Lack of motivation? Is it really possible that the way the bodybuilders look, whose photos we provided in the article, is not a sufficient argument for seriously thinking about your figure and health?

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Rest

By the way, there is one more point that must be taken into account - the training cycle must necessarily coincide with the rest cycle. That is, having worked out enough, you need to also have a good rest, giving the body the opportunity to easily process the vitamins you eat and drink, deal with catabolic processes and give the muscles a signal to grow. If you train too much and too often, some difficulties and problems may arise, which are sometimes very difficult to solve. The so-called “overtraining,” that is, excessive training, often leads to the opposite process in the muscles - they become smaller, the tissue in them becomes deformed, which can even lead to dystrophy. Of course, this is not particularly dangerous for endomorphs and mesomorphs (people with an average and dense physique), but for an ectomorph (thin physique) this problem can be catastrophic.

Here is the answer to the question of how one becomes a muscleman. Of course, many people come to big sports when they have already achieved significant success at the amateur level. However, even those pumped-up guys who do not participate in world-class competitions, but simply work out in the gym, on the street or at home, are an excellent example of how you can achieve a toned and sculpted figure in the so-called home environment.

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Basic mistakes

Having asked the question of how to pump up sculpted abs at home, we stock up on knowledge about what not to do:

1) borrow supposedly “professional diets” from the Internet or from friends - only a specialist can help you choose a balanced diet. What suits one person may harm another;

2) exhaust the body with excessive loads - the principle of an individual approach should remain the main one;

3) skip classes using original methods as an excuse;

4) increase the load unevenly - you can damage ligaments and muscles;

5) use the approaches of various sports doctrines. That is, if you are involved in fitness, you should not combine it with bodybuilding or gymnastics - it is impossible to achieve an ideal result with such a “mix”;

6) forget about other muscle groups, directing all the intensity only to this area - in combination with the flabbiness of the rest of the body, a pumped up stomach will look like a caricature;

7) ignore cardio stress (watch your heart and blood vessels, avoid their wear and tear)

Run on an empty stomach – increase the fats absorbed by the body after a run.

Harmful and dangerous additives

We know how other athletes become jocks. There is an easier way to build muscle mass - but it is also the most dangerous. There is probably not a person left who has not heard about steroids and similar chemical additives. They act on muscles as a powerful catalyst, forcing them to develop in the shortest possible time. Naturally, this does not come without health problems. And experienced bodybuilders still advise building up mass and progressing solely on your own - this will bring more sense and joy from the realization that you yourself were able to build the figure of your dreams.

How to pump up quickly

Imagine that you are a beginner climber and you are about to conquer some peak. What are the main questions you will have? I think there will be two main ones:

1. What will we take with us?
2. Which route will we take to climb the mountain?

After all, this is logical. To climb to the top, we need to know what we will need during the climb and, in fact, how to climb to this very peak.

But for some reason, many are looking for some completely irrational ways to reach the top. Someone will try to go around the mountain in a circle so as not to increase the load and hope that they will reach the very top.

And someone, instead of the necessary equipment, will take a boat and oars with you. Do you understand why I am making such analogies?

All people want a beautiful body, but not many achieve truly impressive results, because... They are doing the wrong thing. They walk around the mountain, instead of purposefully moving up.

To move along the shortest and most effective path, I have a cool article for girls and men on how to build muscles. Be sure to read it. Many things will become clear to you.

Choosing your training program

Choosing a truly effective individual training program can baffle even a “seasoned” jock. It is important to understand here that in order to judge the effectiveness of any training program, you need to practice it for at least several months.

Because first, muscles use less energy-consuming methods of adapting to a new load (improving brain-muscle communication, increasing glycogen reserves, ATP, etc.), and only then does muscle growth begin.

I won’t talk about the stages of muscle growth and how long it takes to pump up, because... I already talked about this in this article and I see no point in repeating it. Now I’m just telling you the RIGHT, in my opinion, path on the way to a beautiful body.

For example, a training program for an ectomorph will differ significantly from a program for an endomorph, and even more so from a training program for girls. I think this is clear.

Now the next thing is that you need to decide what muscle quality you want to develop:

• Strength (powerlifting)
• Performance (bodybuilding)
• Endurance (crossfit, etc.)

And only then start creating your training program.

There is no need to change one training program to another until you have completed your program for 3-4, or even 5 months, because... muscle growth is far from a quick process.

I wrote an article about how often to change your training program. Be sure to read it.

At first, your goals may practically overlap, because... after you start playing sports, you will experience an increase in all indicators (strength, performance and endurance), but then, to achieve maximum results, you will have to specify your goal, and all because you cannot run in different directions at the same time.

Bodybuilding (bodybuilding) is generally a unique sport, because... it is in the middle of the rest of the muscle qualities. A bodybuilder, if desired, can switch to either track and field athletes or powerlifters with less energy and adaptive abilities than, for example, if a sprinter wanted to become a powerlifter.

Therefore, it seems to me right to teach you how to properly build muscle mass so that you immediately run along the right road and in the right direction.

Proper muscle contraction and growth

This short but incredibly important point in the philosophy of my bodybuilding is immediately behind the choice of my training program! Now I will explain why.

The trick of bodybuilding is proper muscle contraction. For example, the same movement can be performed in different ways, using completely different muscle groups.

For example, let's say you're doing a barbell press. Spread your arms to the sides, and your chest begins to work, but as soon as you bring your elbows together and press them closer to your body, the load on your chest drops to almost zero and the triceps take the entire load.

That's why it's so important to feel the muscles you're training! After all, a real bodybuilder does not try to make his work easier, he tries to load the muscle harder! Only by understanding this most important point can you ensure impressive muscle growth.

I had a separate competent article on this matter. It is small and will not take much time, but will give you a complete understanding of the “muscle feeling”. Article here.

Load progression. The basis of everything

The undeniable key to success in bodybuilding is load progression. Moreover, the load is not only the weight on the bar. There is one simple postulate here:

There is no point in muscles growing if the load does not increase.

And this is more than logical. The body is very greedy when it comes to energy, and building more massive muscles is a very labor-intensive process.

Firstly, large muscles themselves consume a lot of energy, even in a calm state, when you, for example, sleep.

Secondly, to build these same muscles, you again need to expend a large amount of energy. First, during training, you need to resist the load, then recover, then make the muscles a little stronger and bigger. It is not profitable! Therefore, the body leaves you with as much muscle as you need to perform a particular job.

Don't play sports? Here are as many muscles as you need just to walk. Are you running? Here's the amount of muscle you need. Lifting heavy weights? Need more muscles. Everything is proportionate to the costs.

Therefore, AT THE BEGINNING of your training, it is easiest to increase the load using weights on apparatus. When weight increases, the body makes the muscles a little stronger, after a certain time, in a certain phase, which is called the SUPERCOMPENSATION PHASE!

This is an incomprehensible recovery. Super compensation

When the body has suffered stress (training in the gym), it begins to recover. After a certain time, it returns to its previous state. But the body is not a fool, and understands perfectly well that such a load can be repeated, and in order to be ready for this load, you need to make the muscles a little stronger than they were before the workout.

He begins SUPER-RESTORATION (supercompensation) to protect himself from possible re-exertion.

But we are not stupid either, so it is during the period of supercompensation that we must increase the load! Next time we should train for this muscle group during the supercompensation phase! But the load must be increased again (weight on the bar or number of repetitions in the range of 6-12 repetitions) so that the body begins to recover again, and then again make the muscles bigger and stronger.

Comprehensive development of all muscle structures

First, there are different types of muscle fibers that are designed to do different jobs:

• slow muscle fibers (running, walking, monotonous long exercise);
• fast muscle fibers (average load for 15-30 seconds);
• high-threshold fast muscle fibers (very hard work that requires maximum concentration and quick activation);

Secondly, muscle growth occurs not only due to the growth of muscle cells! There is also an increase (hypertrophy) of sarcoplasm!

Only the development of all muscle fibers and other systems will contribute to maximum muscle growth!

Professional bodybuilders have equally developed muscle fibers, and they also have a larger volume of sarcoplasm and glycogen. This proves that you need to take a holistic approach to achieving a truly powerful body.

Load cycling

Each system of the body (nervous, cardiovascular, energy, etc.) requires different recovery periods and, as a result, supercompensation also occurs at different times.

If we train only for myofibrillar hypertrophy, then we lose supercompensation for other systems.

For example, to train energy, you need to train lightly (30-40% of the working weight) and not to failure, so supercompensation occurs already on the 5-6th day. We train myofibril hypertrophy to failure in the range of 6-12 repetitions, and supercompensation occurs on days 11-13 after such training.

Any normal physiologist knows about this, but very few use this incredible opportunity in their training.

Therefore, only with the uniform development of all body systems can we count on truly impressive results.

If you always train only hard (for myofibril hypertrophy), then sooner or later this will stall your results or, even worse, drive you into a state of severe overtraining.

Act consistently

When, it is no longer possible to progress the load linearly (simply increasing the weight on the bar from workout to workout), because progress will sooner or later slow down greatly until it stops completely, then it is necessary to consistently include training of other systems in order to expand the possibilities of muscle mass growth.

There is no need to train everything, because... this will dilute the focus on a specific goal.

If the goal is to feel your muscles better (like in the first 3-4 months of training), then focus on that. No need to rush back and forth. Otherwise, you will get an average, unexpressed result.

Your dope is food

Food is a great tool for getting a great figure! Proper manipulation of carbohydrates and proteins in the diet, as well as the timing of their intake, can provide significant progress in muscle growth, as well as fat burning!

Food is an integral part of post-workout recovery, as it takes bricks to build a house.

It performs the most important functions:

• acceleration/slowdown of metabolism (metabolism);
• acceleration of anabolism (building body tissues);
• slowing catabolism (destruction of body tissues);

A prerequisite for progress is sufficient, anabolic (growth-promoting) nutrition.

Also a good addition to the main diet is appropriate sports nutrition (protein, creatine, BCAA, L-Carnitine, Arginine, Glutamine, etc.). But at the very beginning of classes (9 months-1 year) it makes no sense. You will grow well anyway.

The most powerful weapon

I think I won't be revealing anything new if I say that ALL PROFESSIONAL BODYBUILDERS use steroids. This is a powerful weapon that forgives many mistakes against the background of enhanced anabolism.

Indeed, all athletes have their own “natural ceiling”, which does not allow them to grow further at the same speed. It is difficult to come to terms with an increase in biceps size of 0.5 cm per year. For further growth (if you are a professional athlete), it makes sense to resort to pharmacological support.

But there is one amendment: in order to use steroids, an athlete must learn to build muscle mass on his own, without pharmacology, in order to prepare the body for stress and understand for himself whether he wants to move on. Otherwise, the question is: “How to pump up quickly?” can't even stand.

Many people make the fatal mistake of starting to take steroid drugs in the first 2-3 years of training with iron, thereby undermining their endocrine system, reducing the sensitivity of receptors to them, and, needless to say, ultimately losing all their results, and sometimes even their health , after several similar courses.

If you do not compete, you are not a professional, and, moreover, you have not “naturally” built up 15-20 kg of muscle (just not “dirty mass”, but clean muscle, without fat), then ABOUT ANY STEROIDS AND THERE CAN BE NO SPEECH! Dot.