How to train correctly?

How to properly muscle?

In order to pump, do not have to spend several hours a day in the gym. Two or three forty-minute training sessions per week will be enough. The main thing is to lay out on each training session 100%.

How to understand if your workouts are effective? If the weights in the basic exercises do not increase for six months already, the efficiency is 40%.If you do not do basic exercises - 20%.Well, if you do not even know what basic exercises are, only 5%.

Bodybuilding: basic exercises

All exercises can be divided into two large groups - including several muscles or including only one( isolating).Beginners are recommended those that include several muscle groups at the same time.

The five basic exercises listed below involve almost all the muscles in the body at a time. In addition, such exercises affect the production of the most important growth hormones, muscle - testosterone and growth hormone.

  • Sit-ups with a bar
  • Bench press bars
  • Bench press standing
  • Straight rod rod on straight legs
  • Rod rod in slope

How many approaches and repetitions?

The number of repetitions depends on the weight of the rod - believe me, sit down 20 times with a barbell weighing 90 kg is quite difficult. The basic program includes 2 warm-up sets and 3 workers for 5-7 repetitions in each approach. The main rule is maximum weights.

Important notes: before the training, a warm-up is always necessary, the first 3 sets are performed with a weight of 30-50% of the worker, and weight progress must be fixed in the training diary.

How often should I train?

To be honest, the frequency of training depends only on the rate of recovery of the body. If two days later you feel that there are forces to deal with - do it. But remember, most often beginners need a minimum of 60 hours to recover.

Speaking about the restoration, it is important to mention overtraining - you do not need to literally "drive" yourself in the gym. If you want to pump muscles, swimming and other activities are better to postpone for later, otherwise you just burn the force.

How should you eat so that your muscles grow?

The first rule of muscle growth - you should never be hungry! First, determine how many calories you need to consume per day, then calculate the protein rate, as well as how much protein you get with food.

After you understand how much extra protein you need, go to protein mixtures. In addition, they can be used as a light snack, which is especially important during the working day.


The basic program is one of the best programs for rapid muscle growth. It is based on the key exercises that involve all the muscles of the body, and also affect the production of hormones.