Determining Your Entry Level
Some of the things may be very simple for some of you, but remember that this article is intended for beginners to look for quick ways, shortcuts, to build muscles correctly, avoiding common mistakes. If you are a complete beginner, then this is great! But if you are a little more advanced, you can also benefit from this article by simply going through the points that interest you. Not bad?
Everyone will have a different starting point, so I think you understand that it would be impossible to give advice that suits everyone. But I hope this article will help people who really need it.
Bodymaster.ru recommends Training Plans:
Let's say you see a guy on the cover of a magazine who claims that he does a certain workout to get the results you see in the photo. Your first reaction is that you need to start the same training to get the same results. The problem is that it was not the training itself that shaped his body, but the accumulated years of training and, most likely, several different training phases and programs. Be careful because you can do a workout and see potentially good results, but in the end, you will have to apply consistent effort over time for the results to be noticeable.
Mistake #5 – Lack of foundation
Everyone wants to increase their bench exercises, squats and deadlifts, or be able to bench press 45kg dumbbells and look like they're on the cover of a magazine, but before you go ahead, have you ever thought about the fundamentals? Of course not, because it's not interesting enough, am I right? But often, when increasing weights, athletes sacrifice form and technique, which can often lead to injury.
First, correct execution, and then weight gain. This rule will lead you to better progress in the coming months and years. If the base is not strong, then your results will inevitably become worse as you increase the weight of the exercises.
Is it possible to build muscle in a month? How to build muscle in a month at home?
Here it’s all about nutrition and daily routine. Of course, such training will be less effective than in a gym, where appropriate equipment is provided. But by strictly following the rules, you can practice efficiently and eventually achieve your planned goals.
Interesting: How to pump up the front delts
If you use dumbbells or a barbell in your workouts, it’s better to get a partner. If necessary, he must provide insurance.
How long will it take me to pump up?: 3 comments
All exercises should be performed until muscle failure. This will allow you to fully utilize muscle fibers. There is no need to be distracted by external stimuli. To focus on your workout, you can put on headphones and turn on your favorite music. The main rule of home training is consistency.
Systematic training will definitely give the desired result, which will be noticeable. If you train properly with your own weight, you can significantly change your physical shape within a month.
Additional weights of up to forty kilograms will help pump up the muscles of the back, chest and entire shoulder girdle. If a person lives in a private house or has his own room, then you can equip a small gym to strengthen and improve the body.
Bodymaster.ru recommends Fitness Trainers:
You shouldn't sign a long contract with a gym so that you can't leave for 3 months if you're not confident in your abilities. It's better to ask them to show you the exercises, and then have them check your form and technique, and then you can come back periodically for refresher training.
Think of it as an investment rather than a expense. You want to add weight to the bar to get bigger and stronger, right? Then you have to focus on the basics, and this, I guarantee, will lead to great results in the end.
Proper progress tracking
Tracking your progress is one of the keys to getting results. After all, how will you know if you're making progress if you never measure it? Include the following things in your program:
- weigh yourself every 2 weeks at the same time of day and before meals and record the results;
- take a photo of your progress every month;
- use a training diary to track your exercise progress;
- Write down your thoughts on training, nutrition, recovery, etc. weekly.
Know what you want to achieve
In order to hit the target, you need to know where to aim, right? The same goes for building muscles and changing your body. In the last tip, we discussed how important it is to track progress, but first you need to set a benchmark or target end goal that you want to achieve.
Set yourself a goal for one month, for example, I want to gain 3 kg within 4 weeks or I want to increase my bench press weight by 5 kg within the next month. Set yourself a longer-term goal for 6 months, for example: “I want to stick to my program for 6 months and gain 10 kg.” Be specific about your goals and keep them somewhere you can see and remind yourself of them every day. With a clear direction and end goal in mind, you will be much more likely to get closer to achieving it. Knowing what you want to achieve is very powerful, so don't neglect it.
Protein, multivitamins and fish oil
Sports supplements have always been and will be a hot topic in bodybuilding. As a beginner or advanced athlete, it is not recommended to include many supplements in your diet. They can create false hopes of achieving incredible results. At the same time, there is a list of the basic three supplements that beginners should use as necessary to accelerate the achievement of results.
Proteins
Even if you're new to fitness, you should still know that good protein is essential for building muscle. You will require more protein than the average person who is not trying to gain muscle mass, and because of this requirement, it will be easier to consume excess protein in shake form by mixing the protein with milk or water.
Multivitamins
Multivitamins should be included in your diet whether you are in the fat-burning phase or the muscle-building phase. The answer to why you need to use a multivitamin should be obvious, but to be clear, I will say that multivitamins provide your body with essential vitamins and nutrients that you may be lacking even if you are on a very healthy and proper diet.
I like to think of multivitamins as a form of insurance because you can be sure you're getting all the recommended daily amounts of nutrients and minerals. However, multivitamins are not a substitute for bad habits and a poor diet. Therefore, I recommend not only taking a multivitamin, but also eating a healthy diet rich in vegetables.
It's even more important to include a multivitamin in your diet when you're in the fat-burning phase because your overall activity level will increase, and more overall activity will result in less nutrients in your body. To make sure you're getting enough of all the essential nutrients, I recommend taking an extra multivitamin while on a weight loss diet because your total calories will decrease while your overall activity level will increase.
And in general, it's just good to increase your multivitamin intake when you're putting your body through these changes.
Fish fat
Fish oil and Omega-3 in particular are very beneficial in combating inflammation in joints as well as muscles.
In addition to its benefits in reducing inflammation, fish oil is also known to increase sensitivity at muscle receptor sites to increase insulin sensitivity, which, as we explained above, will lead to less insulin production in the body, which in turn means less fat and greater glycogen replenishment muscles. Simply put, your body will be better able to build muscle and burn fat.
How to deal with ups and downs
This is often not talked about by fitness professionals, but it is a factor that can negatively impact people if they don't know how to deal with the psychology of muscle building. There will be a time when you weigh yourself and the weight is not what you expected and you will be disappointed, or you may have cheated too much by dieting too much and gained too much weight, or you may do a workout where you there will be no progress and it will be terrible.
Don't get me wrong, things don't always go this bad. Often things will go very well, but when you experience some disappointment, remember to do the following.
- Stay positive and understand that this is not a dead end, but a slight deviation on the final path to the goal.
- Move past the problem quickly and then forget about it. Don't stop there.
- Understand that this happens to everyone at one time or another, but the main thing is to keep working and moving towards your goals. This is what people with ideal physiques do. They don't let outside things stop them, but push forward even harder, and that's what you have to do.
Is it possible to pump up muscles for a girl in a month?
The second aspect is health, both your own and that of future children.
Afterword
Muscles help avoid fractures, yes! Strong abdominal and pelvic floor muscles are excellent helpers during pregnancy and childbirth. Muscles are also very important for weight loss.
Interesting: How to pump up an elastic butt
Well, and most importantly, any doctor will tell you this, fat cells burn in the mitochondria of the muscles. Therefore, the more pumped up a person is, the easier it is for him to lose weight.
So it is important to train your muscles, especially after 30 years, when, alas, the aging process begins.
Therefore, you are unlikely to succeed in becoming a female bodybuilder. Throw as hard as possible so that the ball touches the floor. Two sets of 15 throws. Turn your body towards the wall and throw the ball using maximum effort.
Get pumped up in a month: rules
Catch the ball and quickly repeat the throw. The number of approaches and sets is similar to the previous exercise. While standing, grasp the medicine ball with both hands. Then turn your torso to the right side as far as possible, while looking at the ball. After this, turn your body to the left side. Before performing the exercise, you need to make sure that your hands are in the correct position - slightly in front of the projectile.
Take the barbell and lift it to the chest, then overhead and smoothly return to the starting position without jerking. In a standing position, hold the projectile parallel to your thighs. In this case, the hands must be facing. A beginner who came to the gym for the first time and trained with weights caused enormous stress for the body as a whole.
And if such stress is repeated regularly, then our body simply rearranges all the transport systems of our body in such a way that it wastes less energy and suffers less from such stress; in short, our body does not enjoy it; it is blocked. The first thing that changes our body is energy supply. In addition to the above, our muscles learn to work more economically, well, spend less energy than before during training.
Pay attention!
This occurs due to the more coordinated work of our muscle fibers under the influence of the central nervous system, that is, the more muscle fibers work together as a group, the less energy the body needs to perform the exercise. But in practice, everything happens in the form of an increase in human strength.
At the first workout, I bench pressed 60 kg, the next time I bench pressed kg easily. Or there he pulled 60 kg, on the trail of masses. This is not because his muscles have become larger in size, it is because our smart-ass body has learned to work more efficiently than before. Yes, of course, a person can add a couple of kilograms of muscle mass, his appearance has changed for the better, the person thinks: However, this is not.
You are making a grave mistake: in just a couple of months, the growth of your strength and muscle mass will slow down. In fact, there was an increase in muscle efficiency and an increase in muscle transport systems.
The process of muscle hypertrophy, that is, muscle growth itself, begins months after the start of bodybuilding training in a month. Normally, this stage should occur after the first, after you have prepared all body systems for strength work.
Remember, if you missed the first stage, the second will not start properly. This stage of muscle growth doesn't take much to pump up, I gave you a rough guide, but it doesn't. Most, seeing that muscle growth would take years, closed the page with a look of Oh why.
In fact, it takes 2 years for a muscle cell to inflate to its maximum!
The main thing is not to overdo it with the number of approaches, which often happens with women. Therefore, an experienced instructor is simply necessary for the fairer sex.
We do everything in 3 approaches. We conduct classes three times a week. Between sets there is a mandatory rest for minutes. How to pump up a girl quickly is the most important question for the fairer sex.
Is it possible to build muscle for women?
It won't give you an exact answer. Today we will talk about perhaps the most pressing question that faces any person who comes to the gym and it sounds like this - how long can it take to pump up? One, maybe two, naked truth awaits us, without embellishment or castles in the air.
The material is planned, as always, to be extensive and detailed, so I decided to split it into two articles. In this issue you will find out how beginners generally deal with temporary issues in bodybuilding, as well as what tools any person should have in order to achieve the coveted muscle volumes.
In the second note, let's talk. Without exaggeration, I can say that the question of the subtitle of the article is very popular, especially among beginners who have just joined the gym.
Personally, this question - how long can it take to pump up - somehow bypassed me, that is, I asked myself it, but extremely rarely, because deep down I understood and understand that questions are of little use, the main thing is actions, and the result will come. This is what concerns. What I mean? If you are exactly like this and are reading these lines, there is nothing wrong with that, everyone was like that, just treat the situation in such a way that it objectively exists and there is no escape from it.
The indigenous inhabitants of the rocking chair gave this interesting name to their green relatives for a reason, since too much time is spent talking about the desired muscle volumes, the time frame for achieving them, sports nutrition, various super-fast ways to achieve the required forms, and very little effort and resources are invested in actions to achieve this result.
You can ask a trainer in the gym about how to properly pump up a girl’s muscles, but be sure to adhere to the following principles: Therefore, before properly pumping up muscles, a girl needs to be mentally prepared for the fact that she will have to work hard and regularly, eat right three times a day. day, have protein snacks, give up sweets and fatty foods, choose natural foods instead of processed foods.
It is important!
The features of the apple, inverted triangle, rectangle and pear shapes should be taken into account before pumping up a girl and correctly adjusting this or that part of the body.
A girl needs to think about the beauty of her breasts after 20 years, when fatty tissue begins to accumulate and the bra straps have to be pulled higher and higher.
Unfortunately, fitness does not increase the volume of the mammary glands, which consist of glandular and adipose tissue.
After long periods of cardio and sudden weight loss, breasts often sag.
Source: https://famfit.ru/raznoe/832-mozhno-li-nakachat-devushke-mishtsi-za-mesyats.php
