The vast majority of people who work in bodybuilding are not able to “thrive”. But if you work right and follow the important rules below, you will not have a problem. The principles I consider here are all important to each other and it will be very good for you.
Remember, if you can not improve, then there is a problem. Otherwise there is no reason you can not improve and you can not gain weight. As far as I can see, people are having problems at most 1, 3, 7 and 8 points.
1) Take 4-5 meals a day, enough protein and calories
Nutrition is a must for bodybuilding. If you have at least 4000 calories per day, endomorphic or mesomorphic, take 3,000 calories per day. Of course, healthy food! If you are endomorphic ie easy to lean, eat carbohydrate consumption of over 150 grams and low glycemic index carbohydrates.
If you get too much fat, reduce your calories or increase if you do not gain weight. Every day 2 g per body weight. Get protein from animal sources. Record everything you eat together with your grams throughout the day and make sure you get calories, protein and other vitamins & minerals!
2) Go to all-body exercises instead of isolation exercises
All body exercises, ie multi-exercises, exercise more than one joint and muscle group. These are Squat, Deadlift, Overhead Press, Bench Press, Romend Deadlifti. Isolation exercises only one muscle group. With multi-exercises, you will soon be running a large part of your body. You lift more and gain more strength, which means more muscle. Multi-exercises also strengthen your joints and strengthen the coordination between the muscles.
All body exercises, ie multi-exercises, exercise more than one joint and muscle group. These are Squat, Deadlift, Overhead Press, Bench Press, Romend Deadlifti. Isolation exercises only one muscle group. With multi-exercises, you will soon be running a large part of your body. You lift more and gain more strength, which means more muscle. Multi-exercises also strengthen your joints and strengthen the coordination between the muscles.
3) Stay away from split programs
Split programs are suitable for superior genetics athletes who are in advanced and drug-using programs, ie a day in which a separate zone is run (one day leg, one day biceps, one day shoulders, one day breasts). However, other athletes can make a much better progress with a program that will run their entire body for 3 days a week. Stimulating the muscles once too intensely (such as a split program) will make it difficult to recover. However, the muscles respond much more quickly to stimulation three times a week.
Split programs are suitable for superior genetics athletes who are in advanced and drug-using programs, ie a day in which a separate zone is run (one day leg, one day biceps, one day shoulders, one day breasts). However, other athletes can make a much better progress with a program that will run their entire body for 3 days a week. Stimulating the muscles once too intensely (such as a split program) will make it difficult to recover. However, the muscles respond much more quickly to stimulation three times a week.
A little more advanced athletes make lower body, upper body splits. They can run their lower bodies and upper bodies twice a week.
4) Do not work two consecutive days
When your muscles are exposed to sufficient load, enough time (that is, when you are working on weight), micro-trauma occurs. This trauma is then repaired by your body so that it will not be damaged the next time you are exposed to the same trauma. So it gets stronger. So you have new muscle.
When your muscles are exposed to sufficient load, enough time (that is, when you are working on weight), micro-trauma occurs. This trauma is then repaired by your body so that it will not be damaged the next time you are exposed to the same trauma. So it gets stronger. So you have new muscle.
If you run the same muscle groups for two consecutive days, this repair will not be complete. So give it a day off after you start any muscle group. If you are working with different muscle groups, be sure to relax every 2 days.
5) Get your sleep
As I said in the previous chapter, muscles undergoing micro-trauma are strengthened by repairing, and this repairing process also takes place during sleep. So you sleep 8 hours every day. And stay away from caffeinated beverages (tea, coffee, cola, energy drinks) that will escape your sleep or disturb your sleep quality after 4 o’clock.
As I said in the previous chapter, muscles undergoing micro-trauma are strengthened by repairing, and this repairing process also takes place during sleep. So you sleep 8 hours every day. And stay away from caffeinated beverages (tea, coffee, cola, energy drinks) that will escape your sleep or disturb your sleep quality after 4 o’clock.
6) Take whey protein after every workout
After work, the muscles have been micro-traumatized and require rapid protein synthesis as soon as possible to initiate muscle protein synthesis. Whey protein gets into blood more quickly than all other proteins. At the same time, leucine, the most important amino acid that initiates muscle protein synthesis, is very high in whey protein. For this reason, it is very important to get whey protein after the study.
After work, the muscles have been micro-traumatized and require rapid protein synthesis as soon as possible to initiate muscle protein synthesis. Whey protein gets into blood more quickly than all other proteins. At the same time, leucine, the most important amino acid that initiates muscle protein synthesis, is very high in whey protein. For this reason, it is very important to get whey protein after the study.
7) Work hard
If you are writing 8 times for a move, adjust the weight so that after you make 8 reels, you can not make the 9th rehearsal. Otherwise, it is not a benefit for you to make 8 repetitions without being forced to take a simple weight on your hand and write 8 again. In short, each set should “really be tired”.
If you are writing 8 times for a move, adjust the weight so that after you make 8 reels, you can not make the 9th rehearsal. Otherwise, it is not a benefit for you to make 8 repetitions without being forced to take a simple weight on your hand and write 8 again. In short, each set should “really be tired”.
8) Increase the weight
Muscle builder’s sine qua non 2. Every time you work we increase the weight a little. For example, on Monday you did 50 kg Squat. If you make 50 kg Squat on Tuesday, then your muscles will not grow. On Tuesday you should increase the weight by about 1-2%. So you have to work 51 kg. 52. And you should proceed like this.
Muscle builder’s sine qua non 2. Every time you work we increase the weight a little. For example, on Monday you did 50 kg Squat. If you make 50 kg Squat on Tuesday, then your muscles will not grow. On Tuesday you should increase the weight by about 1-2%. So you have to work 51 kg. 52. And you should proceed like this.
For smaller muscle groups, it is better to increase the weight by 1% for each workout in smaller weights. If you do not have small weights in your room, it is up to you to find a solution. For example, you can fill the pet bottles with water and create weights of 500 or 250 grams.
9) Use Creatine
The creatine gives you the energy you need during the study. The substance that powers the case is “ATP”. The ATP comes in three fosfattan squares. When ATP loses a phosphate, it releases energy and another substance called ADP …
The creatine gives you the energy you need during the study. The substance that powers the case is “ATP”. The ATP comes in three fosfattan squares. When ATP loses a phosphate, it releases energy and another substance called ADP …
At this point, creatine gives a “phosphate” to ADP. And so ADP becomes ATP again and is ready to produce energy. This energy system is very short. For example, when you go under a very heavy weight and do 3-5 reps, you will use this system in a big way.
Using creatine supplements will increase the creatine stores in your body, so you will use this system for a longer period of time.
10) Do not overwork
Much work does not mean more improvement. On the contrary, if you work too hard, your body will not have the time to repair and improve your muscles. Going to the saloon and setting it on the set, doing it over again, running a muscle group with a lot of different isolation exercises will not do you any good but it will hurt you. In the list below you will see how many times per week you need to repeat for specific muscle groups …
Much work does not mean more improvement. On the contrary, if you work too hard, your body will not have the time to repair and improve your muscles. Going to the saloon and setting it on the set, doing it over again, running a muscle group with a lot of different isolation exercises will not do you any good but it will hurt you. In the list below you will see how many times per week you need to repeat for specific muscle groups …
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