How to become a guy from the cover?

  • Name: Andrey Ivanov
  • Year of birth: 1992
  • Height: 179 cm
  • Weight: 67 kg
  • City: Novosibirsk

Sports way

I started sports at age 11, and practiced rock climbing, judo, karate, freerunning, gymnastics. At the age of 16 I wanted to make a figure - I started with pull-ups on the horizontal bar at home, soon began to pull up 200 times a day.

In gymnastics hall there were barbells and dumbbells - on them I switched from home trainings. Progress was definitely there, but I did not know anything about proper nutrition and other conditions for muscle growth, so it did not grow as fast as I would like.

Strength or muscle?

At the age of 17, I realized that sports successes for me are not as important as appearance. I wanted to develop a beautiful, muscular, stout body and look like a real "guy from the cover."Frankly, my desire is still strong.

I revised my attitude to training, and instead of exercises with a large number of repetitions I finally went to work with a serious weight and less( no more than ten) repetitions. I think that only a serious weight will help develop muscles.

Exercises with body weight or with weights?

Only beginners can deal with body weight - progressing, this load will still be small. It is necessary to use additional weight( I hung a weight of 23 kg on the belt), or go to training with dumbbells and a barbell, or even better combine both options.

It seems incredible, but a year of home training with body weight gave me less results than three months of exercises with weights. I began to pull up three times on one hand without a jerk, not to mention a significant increase in muscle mass.

Sports nutrition for beginners

After two and a half years of training in the gym, I started drinking a protein cocktail. He was not such a miraculous drink as I expected, but I will say for sure - it works. With him, I began to recover faster, which had a good effect on muscle growth.

But it's important not to forget that sports supplements are just additives, not a substitute for nutrition. The beginner is especially important to eat fully, do not skip meals, try to include in the menu natural products - sources of vitamins and minerals.

Is the base program suitable for beginners?

My coach immediately warned me that it is impossible to do such serious exercises as under 18, such as sit-ups, deadlifts or even a bicep standing press. I worked on simulators, training the muscles of the legs and shoulders with alternative exercises.

When the age allowed, I switched to a full-fledged basic program, after having carefully worked out the technique. No need to hurry to start working with large scales - the health of joints and ligaments is much more important, especially this will affect in the future.

The secret of a flat stomach and press

To make a press, do not need to perform a thousand twists in a row and sit on strict diets - remember that the relief depends only on subcutaneous fat, and the best way to lose weight is a basic program, and a full meal 4-5 times inday.

The muscles of the press are genetics in general. I never rocked them specially, but I noticed that the press was becoming more embroidered with the weight lifting. It is important not to put the pelvis forward - the closer the crossbar to the wall, the more correct you will pull.

The most important advice for beginners

If you want to make a figure, I advise doing the base. Squats, bench presses, deadlifts - all this is the fastest growing muscle, due to the large number of muscles involved in the work and a strong release of testosterone in the performance of these exercises.

Do not forget that you need to exercise no more than 50 minutes, and eating and restoring is 80% of the success. It is important full and high-quality food, sleep at least 8 hours a day - and it's important to go to bed no later than 12 nights.


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.



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