Many young people would like to find a pumped-up figure. However, not all of the novice athletes know exactly how to train and distribute the load to achieve maximum results. There are a few other important aspects worth knowing.
It is necessary
- - sports uniforms;
- - gym;
- - a new diet;
- - diary;
- - sports nutrition.
Instructions
Step 1
Sign up for a gym. It is very difficult to swing muscles, doing only, for example, horizontal bars and parallel bars. You only need to train with a barbell and dumbbells. Go to the gym three times a week. On the first day, do leg exercises (squat and leg press), on the second day, do chest exercises (barbell presses, dumbbell spreads), and on the third, back exercises (pull-ups and deadlifts).
Step 2
Increase the weight on the apparatus. Muscle fibers will only respond with growth when you apply near maximum load. To do this, you need to increase the load on the shells every week and month. In addition, it is recommended to add the number of times per set. Start at 7-9 and work your way up to 10 reps per set.
Step 3
Monitor your diet throughout the day. Without competent, abundant nutrition, it is almost impossible to build up a single kilogram of muscle in the gym. You need to eat 5-6 times a day every 3 hours. This is an almost perfect formula. Meals should consist of proteins (fish, meat, eggs, milk) and carbohydrates (pasta, potatoes, cereals). Consume at least 150 grams of pure protein every day.
Step 4
Add sports nutrition to your daily meal. Buy protein and gainer to build a solid foundation for muscle growth. Mix 30 g of protein with 300 ml of milk and drink 3 servings each day between meals. Consume the gainer before and after training in the same proportion.
Step 5
Keep a diary of training and results. Get yourself a small notebook where you write down everything you do in training and eat every day. This step will help you discipline yourself and track your results. Plus, you will know exactly what kind of work you have to do today. As a result, you will save a lot of time and get more out of your workouts.
