Few people would not like to have a beautiful, pumped-up body and excellent health. For many, this remains an unattainable dream, and someone achieves results in less than 1 year. It's all about a competent training approach.
Instructions
Step 1
Get tested by a doctor. Before you start exercising with weights, you need to find out exactly if you have any contraindications. The daily routine, quantity and quality of exercise will largely depend on this. It is highly discouraged to lift the bar if you have back, joint, or cardiovascular problems. If you are all right with these aspects, proceed to the next step.
Step 2
Sign up for a gym. You will not be able to get a perfect body in six months or even later if you only practice on a horizontal bar or a crossbar. You definitely need to lift heavy weights on blocks and projectiles. Therefore, purchase a 1 month subscription for 3 lessons per week. On Monday, do barbell squats, leg presses, and shoulder and chest pulls. Each exercise is performed with a maximum effort of 10 times in each of 5 sets. If your strength allows you, add a few kg to the weight of the projectile.
Step 3
Train your chest and biceps. On Wednesday, take the following exercises for these muscle groups as a basis: bench press on an incline bench, spreading dumbbells to the sides, lifting the bar on a Scott bench, and alternating dumbbell flexion at the elbows. The principles are the same as for the pumping of the shoulders and chest. Remember that the break between sets should not be more than three minutes.
Step 4
Work your back and triceps muscles. Finally, on Friday, do deadlifts, bar bends, and French bench press. Make sure that when performing the first exercise, the back is straight in the final and initial phases. The number of sets - 5, reps - 8-10, depending on the weight. The latter should grow in proportion to personal dimensions.
Step 5
Make yourself a high-calorie diet. It is not enough just to perform the above complex for the formation of a beautiful body, since muscles need special protein nutrition. The best food for gaining muscle mass: chicken, beef, buckwheat, fish, cottage cheese, milk, bananas, any vegetables. Divide your diet into 5 meals every 3.5 hours. All of this will help the muscles gain an anabolic effect for growth.
