Many people spend their entire lives studying dietology, biochemistry, exercise, training principles, etc. never having achieved good results. This is one of the rare sports where theory and practice are on the same level. Believe me, even after 10 or even 15 years, you will not study even half of all existing information. The only thing that pleases is the golden principles of bodybuilding, which absolutely everything is subject to: from beginners to competing athletes. Today it will be about such principles. After reading all of the following, you will surely find a couple of errors in your current training pattern.
This is not about the string. We are talking about muscle stretching, which must be practiced for 15-20 minutes after each strength training. The fact is that the growth of the muscle group depends on various factors, such as the amount of incoming protein, power loads, proper recovery, etc. Unfortunately, many people forget about the factor of muscle fascia. It is this tissue that embraces all human skeletal muscles. Until the fascia grows in size, you will not get the desired volume increase. However, a 20-minute post-stretch stretch sends copious amounts of blood to the target muscle group, as a result of which it increases markedly in volume. This causes the fascia to temporarily stretch. In the end, after several cycles, you will probably notice how much faster the muscles began to grow.
No matter what you say, and under the action of regular power loads the mental state is only aggravated. Life becomes dim in nature, but thinking becomes a rather difficult process. The activity of the brain and nervous system is greatly depleted by training, as a result of which there is no strength left for everyday life. As a result, you gradually lose the desire to train. All because of the monotony of training. If you change the training pattern every 5-6 cycles, you will never visit the monotonous feeling. The same exercises kill motivation in us, we begin to perceive training as an urgent work, although you only need to learn how to get pleasure from it.
The editors of our site use a slightly different load alternation scheme. We compose an individual training scheme in which only the number of repetitions, exercises and total muscle breakdown by days are indicated. Having come to the training, everyone chooses the exercises that they want to perform exactly today. As a result, every training day does not look like the previous one.
3. The basic aspect
Whatever good results you may achieve, do not forget about the basic exercises. Essentially, only such movements increase the mass, all the others are corrective, so to speak. Imagine an analogy with a beautiful cake. It makes no sense to pour chocolate icing (isolating exercises) on a non-existent or unprepared cake (body). To get started, get a powerful athletic physique.
Three main exercises: squats with a barbell on the shoulders, bench press lying, deadlift. Immediately after this trinity are followed by pull-ups, attacks, various basic traction for the back, and of course, presses sitting or standing. All other exercises practically do not add muscle mass. Do not believe? Try to go to the purely insulating movement for 2-3 cycles. You will instantly fall into the state of the muscle plateau. However, as soon as the basic exercises appear in the scheme, you will immediately get off the ground.
It is worth noting that often the failures of the beginner’s training are not related to the technique of execution, but to the wrong choice of exercises. Our advice to you is to focus on the basic aspect.
The times of long and slow cardio sessions have faded into oblivion. Now every advanced athlete knows that only intervals can effectively burn fat, while not destroying muscle fibers. It is no secret that long runs lead to increased blood flow in the legs. As a result, blood from the muscles of the torso begins to slowly but surely flow away. Further, cortisol is involved in the cause and destroys the muscle fiber, splitting it into amino acids, which are used as energy.
To be fair, it should be noted that the intervals burn much less fat during the cardio session, so the work is done not only at the expense of fats, but also at the expense of carbohydrates, because fast runs are a power (anaerobic) load. But in return, you get increased heat production, which burns energy and at rest. Well, the main source of energy in such conditions are fats. That is why intervals are the most effective technique.
All fundamental exercises must be performed while standing. Such a measure is needed for a reason. The fact is that the struggle for balance involves hundreds of stabilizer muscles, which in essence play a key role in muscle growth. Your working weights are directly dependent on the strength of the starting position. one beast test Here the factor of low center of gravity is important. Thin legs that you ignored, finally made themselves felt. The stronger your leg muscles, the lower the center of gravity. It turns out that strong legs will provide you with an increase in working weights.
In addition to standard “builder’s” exercises, you need to develop functional strength. It can be various climbs and jumps on the support. All these movements will teach your body to cope with finding balance.
6. Duration of training
Amateurs assume that the more you train, the better the final result. In fact, work with submaximal weights can last quite a short time. And after all, the effectiveness of the entire training depends on the working weights. That is why the most rational training is no more than 45-60 minutes. However, you must increase the intensity to unprecedented heights. Shortness of breath and slight dizziness always accompany this athlete.
Remember once and for all: long-term anaerobic exercise only destroys your muscles. By the way, the range that we have specified does not include the time for warm-up, stretching and other “charms”. The process of training itself should not go beyond one hour. This is a very important factor, take it seriously.
7. Pre-training activities
At the moment, the so-called pre-training complexes, which significantly improve the functions of the central nervous system and allow for more efficient training, have gained wide popularity. In fact, in most cases the placebo effect works. Your task is to conduct training at a high level without various pre-training. You’re not going to sit on these supplements all your life, are you? In addition, the savings can be spent on a huge meat cutting, or going to the movies on your favorite movie. In general, this money can be used more productively.
Well, if certain conditions force you to use pre-training, then here is our recommendation: one and a half hours before your workout, eat 100-200 grams of cottage cheese. And 30 minutes before the training, enjoy a juicy apple. By the time you start anaerobic work, your body will have a decent amount of free amino acids derived from cottage cheese. We need an apple for a short-term increase in blood sugar levels. The activity of the brain and the central nervous system directly depends on this. Here is the natural recipe of the pre-training complex.
8. Rest rest discord
All bodybuilders know: it makes no sense to torture yourself in training, if you then do not give the body a good rest. Muscles grow only during rest, namely in a dream. During this period, the body starts most of all anabolic processes. That is why you must provide yourself with a good rest, which will be accompanied by proper and high-calorie diet. It is necessary to sleep at least 7 hours. Even if you have to donate viewing your favorite news or correspondence with friends. If you take up bodybuilding seriously, then rest should be above all.
In addition, fresh air is an important factor. Try to spend as much time as possible outside the home. Oxygen plays a key role in human life, and anabolic processes are no exception.
9. The importance of carbohydrates
Of course, protein is an important macronutrient, because muscle fibers are built from it. However, carbohydrates, which play the role of energy substrates, are equally important. They are the main source of energy for our muscles. If your diet has a low amount of carbohydrates, the intensity and effectiveness of the training decreases markedly.
The athlete should eat only slow carbohydrates with a low glycemic index. Only such representatives of carbohydrates can satisfy our energy needs. Reception of products with high GI leads to a huge insulin release, resulting in drowsiness and relaxation. The fact is that insulin is largely responsible for the assimilation of various substances, and these processes take place more easily during sleep, as a result of which it tries to immerse the body in precisely this state.
In general, serve dishes brown or wild rice. Boiled potatoes in the “uniform” is also a representative of slow carbohydrates. As for fast carbohydrates, they can be taken immediately after exercise, but forget about all the cookies and other chocolate sweets. They are crammed with a huge amount of trans fat, which we talked about in the past.
10. More vegetables
Multi-repetitive sets, by definition, should cause a positive burning sensation in the muscles. Thus, the body gives us to understand that the target muscle group is full of lactic acid. It is formed during intensive physical work. On the one hand, this is an indicator of good training, and on the other, it negatively affects the entire acid-base balance of the body. As a result, the blood is oxidized above the norm, and many vital processes lower their efficiency.
High-protein diet adds fuel to the fire. It is no secret that products containing protein cause similar disruptions in the acid-base environment of the body. The only way out of the situation are vegetables. They cope with acidification of blood with a bang. In addition, vegetables are slow carbohydrates, albeit with low nutritional value. Eat more vegetable salads seasoned with olive oil.
11. Fats are not enemies
At the moment, from the point of view of the media and unfortunate nutritionists, fats are the main enemies of a healthy lifestyle. In fact, fats are classified as harmful and beneficial. Few people know about one interesting fact. Virtually all anabolic hormones, including testosterone, are made from fats, in particular – from cholesterol. Do not be afraid of yolks in chicken eggs, or excessive fat content in the cottage cheese. Rational nutrition implies the availability of all micro and macronutrients, without exceptions.
In addition, fats are a secondary source of energy, which is usually used at rest. Depriving the body of fat, you force it to destroy glycogen or your muscles. The only thing that costs a little to fence oneself is from animal fats.
Separately, I would like to mention linseed oil. It, along with fish oil and olive oil, is a repository of beneficial omega-3 fatty acids, which are not deposited under the skin, as they are used almost immediately by the body. In addition, omega-3 accelerates lipolysis (fat burning). They also participate in brain activity and many other vital processes.
Get flaxseed oil and eat in the morning one tablespoon on an empty stomach. In addition, eat more fish and fill salads only with olive oil. Cooking processes can also be given in the hands of olive oil.
12. Powder protein: know the measure
Recently we talked in detail about powdered protein. You must remember that powdered protein is not a substitute for natural. It has a high biological activity, as a result, it enters into a huge number of chemical reactions. In particular, its excessive intake can reduce the synthesis of testosterone.
13. Vitamins The
modern human diet cannot boast of the presence of vitamins and minerals. In addition, in the winter we are deprived of all natural sources in the face of certain vegetables. We strongly recommend that you use the vitamin-mineral complexes of the pharmacy option. They will help avoid acute vitamin deficiency. In addition, the presence in the body of all the necessary vitamins will significantly accelerate the recovery process.