9 kg of muscle for 3 months!

  • Name: Anton
  • Date of birth: 26 December 1989
  • Height: 182 cm
  • Weight: 83 kg
  • City: Quebec, Canada

How long did you start studying and what was the turning point?
The first time I went to the gym in September 2008.I did not really understand what and how to do, and I did not achieve much. The turning point occurred in the spring of 2011, when I seriously took on myself and my diet.

What motivates you on the path to new achievements?
The result, which I achieved, motivates me to new steps in development. In the spring of last year, I gained 9 kg of muscle in just three months, and this year my goal is to maintain a weight of 81 kg, since I do not want to be too big.

How many times a week and at what time do you practice?
I train 5 times a week: four weight training and one cardio. Usually I practice in the morning, and since it's important to eat well for an hour and a half before the session, I wake up early, so as not to engage in a full stomach.

Describe your training program for
I am often asked about my program, and I always answer that the choice of exercises or the number of repetitions is not so important, like whether you feel the muscles of your body or not. As soon as I learned this, progress was made.

Still, as for the choice of exercises. Which are better?
Most of my exercises are basic( bench press, bench press, broomstick, belt pull, sit-ups), several exercises on the shoulders. I share training on the top and bottom of the body, and every two weeks I do one workout for all the muscles.

What is more important in working on muscles - nutrition or training, and why?
I believe that restoration is the most important thing. The first few years I did not pay attention to it, I trained too often, and did not let my muscles rest. Then I did not understand that muscles grow during rest and during sleep.

Weight training - what's important in it?
First, progress in the weights of the basic exercises. Secondly, to provide the muscles with calories for growth: if you eat less than the body needs for normal daily work, then the muscles will simply not grow.

How do you follow your progress?
I have a training diary - a regular notebook, in which I write exercises, working weight and overall rating. In addition, once a month, I take measurements of the body to follow the result, because only by weight is not very visible.

Do you rock the press? What exercises do you do and how often?
I am naturally skinny and I have never had a problem with seeing a press. I do a couple of approaches on the day of training on the upper body, but, by and large, the press works in all exercises.

How do you work on the terrain? Is it a diet or exercise routine?
Relief is primarily a diet. Well, I'll run an hour, say, an hour, I'll spend 700 calories - but that's not so much in the daily diet of 3000 kcal. The main thing - to limit carbohydrates to a minimum, because it is carbohydrates that give subcutaneous fat.

What is the secret of the ideal press? Genetics or training?
I know that many people think that the press is just genetics. In fact, this is justified by lazy people. They just do not want to take responsibility for being lazy to keep to a diet and monitor calories.

What sports nutrition do you take?
I'm not a fan of sports nutrition, but I have to take 3-5 portions of protein shakes a day: in no other way will I be able to get enough protein, especially when I have little time.


Can I do without sports nutrition?
Of course, you can! The main thing is to eat well and eat a lot, there is enough meat and other protein. But, unfortunately, with my schedule of studies I can not eat more than three times a day, and I have to take the protein as a "snack".

Your diet: how often do you eat, and what does your diet consist of?
Like many guys, I have a problem with maintaining weight: as soon as I stop eating enough, I lose muscle. I have to eat a lot and every three hours. Of course, I follow the "cleanliness" of food, and I do not eat fast food.

First training mistakes that you would not repeat
First, I would have trained less often. Secondly, I would do only basic exercises, and not insulating( how can I pump the upper head of the biceps, when the biceps is not?).Thirdly, I would eat a lot and eat properly.

Your main recommendations for beginners
Do not think that muscles grow from large weights and frequent training. A beginner has enough and two workouts a week, and in exercises, weight is not important, but the right technique. First, learn the technique, and then increase the weight.

***

Note: the information and tips in the materials of the section "Before" and "After" are private opinions of the heroes of the articles;the editorial point of view may differ. Before we follow the advice of heroes, we recommend that you read the other materials on the site.