In order to bring your body into adequate shape, one year is more than enough. During this time, with the right schedule, you will have time not only to gain weight, but also to lose excess fat in order to make your body perfect. The training schedule and types of exercise are individual. The most important thing to remember is that you must be systematic in your approach to training.
Necessary
subscription to the gym
Instructions
Step 1
First of all, remember: there are no muscles that you would like to build more or less! There are muscles that need to work harder in order to achieve the same result as for others.
Step 2
List your training schedule by day of the week. For a full training cycle, one week is often enough, longer cycles are useful for professionals, but not for beginners. On each day of the week, you should engage one large muscle group and one small, large muscle group - the back, pecs, and legs. The optimal schedule is one in which you work out day after day - in this case, you have enough time for your muscles to have time to rest and recover.
Step 3
Divide twelve months into periods during which you will adapt, work at full strength and dry. One option might be one month to try out the exercises, adjust to the schedule and work out the technique, ten months of work with full gear and a complete diet, and one month during which you dry out heavily, giving preference to aerobic training and endurance exercises.
Step 4
Adjust weights to avoid injury. It is better to underwork a muscle and modify it later than to get injured and drop out of training for several weeks. Remember also that during the period of weight gain, an increased intake of sports nutrition and protein foods is necessary.
