To get in shape, namely to gain muscle mass and strength, it is important to follow a few basic training principles. Often, beginners do not understand the significance of each of them and, as a result, do not achieve their goal. So what are these principles?
Instructions
Step 1
Develop an ironclad motivation for training. No matter how motivated you are by the big guys who perform on stage and show what they have accomplished, what matters most is your intrinsic motivation. Without it, you will not be able to lift heavy weights, as well as increase the load. Most beginners quit training after a few months. The reason is simple - this is not their sport, and they are not ready to endure. Now ask yourself, will you be able to overcome all the difficulties on the road to great muscle and strength? If so, go to the next step.
Step 2
Create a simple basic training program for mass and strength. At the beginning, devote to training no more than 3 hours a week. You don't need to do all the exercises and machines that you see in the gym! Under no circumstances should you exercise more than 60 minutes per workout. Do only 2-4 exercises at a time. They should target the main muscle groups: the back, legs and chest. Forget about dumbbells and blocks initially. Exercise with a barbell and increase the weight on it.
Step 3
Eat a strict daily diet. It is impossible to gain neither mass nor strength by eating 3 times a day. Forget huge portions of food. Focus on eating 6 small meals a day. Eat only quality products from the market or store: chicken, cottage cheese, bananas, fish, buckwheat, noodles, etc. Prepare food a day in advance. Monitor your protein content constantly. It should be at least 2 g per 1 kg of personal weight daily.
Step 4
Observe a clear daily routine. Rest after training for at least 2 days. Sleep at least 8 hours a day. Less sleep will consume valuable calories, which are responsible for building muscle and building strength. Also, try not to get overwhelmed mentally and physically between workouts. Develop a calm attitude towards many things. A strong nervous system is very important for gaining muscle mass. All of the steps above will help you build strength and build muscle in the gym in no time.
