Ideal starting point for BODYBUILDING

These recommendations provide the ability to consistently prepare the body for the most rapid growth in the future. This is the case when it is better to lose a day, but then an hour to fly. People in gyms suffer "empty burning the time and effort." They think that they train their muscles, while in fact they only train their vanity. Did you know that Dorian Yates (multiple world champion in the professional bodybuilding) for two years preparing for a workout! Ie He studied the technique, studied how to train and studied the correct mode before you begin by training on muscle mass. That's according to the consistent and planned approach. Not surprisingly, the Yates showed no conceivable rate of progress. National champion of the country he was in the first competitions and the champion among professionals in a couple of years.
Should look like a preparatory exercise plan for a beginner?
Because we train with very light weights (even for untrained muscles), this gives us the opportunity to train their parts and more. It's obvious the laws of conservation of energy. Therefore, we are in a day go to the gym and do one and the same set of basic exercises:
Plan for Men (Mon, Wed, Fri)

• Squats with a barbell on your shoulders (5 sets x 12-25 reps)
• Vertical thrust block (5 X 12-15 approaches repetitions)
• Thrust rod in the slope (5 sets x 12-15 reps)
• Bench press on an incline bench (5 sets x 12-15 reps)
• Bench press with barbell chest standing (5 sets of 12-15 reps X)
• Thrust rod to the chin standing (5 sets x 12-15 reps)
• twisting lying (3-5 sets of 12-15 reps X)

Plan for Women (Mon, Wed, Fri)

• Twisting lying (5 sets of 12-25 reps X)
• Squats with a wide stance (buttocks) (5 sets x 12-25 repeat.)
• Dead Rod (hamstring) (5 sets of 12-15 reps X)
• Lunges with a barbell (buttocks) (3-4 sets of 12-15 reps X)
• Rod horizontal block sitting (5 sets x 12-15 reps)
• bench press on an incline bench (5 sets x 12-15 reps)

 

 

 WHAT IS REASONABLE wasting time If you take this plan ready for service, then you do not have to keep too much information in my head. When a person has to control too many things at once, it reduces its effectiveness.
You just come to the gym. Take an empty barbell neck and start to plan to do one approach over another. One exercise after another. And so at least three times a week (the load is very light and does not injure the muscles, so it is possible to "tame muscles" almost every day).
The only thing you use FREE CONSCIOUS power of your brain during exercise - is:

• APPLIANCES (try to scrupulously comply with all the nuances of the faithful exercise because it helps to learn what you need to shrink, and because it will protect you from injury in the future).
• "Thinking about muscle contraction" (representing the correct muscle is reduced, try to reduce it further with the help of a mental command, pick such angles and voltage at which it is best to feel the correct muscle. Your task is not to lighten the load lift more weight. You do not powerlifter ! Your task is to complicate the "life" of a particular muscle).

Moreover, these two things will need to monitor only the first time. APPLIANCES (desired angles of the joints and the position vector of the load) will form you already somewhere in 2-4 weeks. Then you will not have to think of technology SPECIFICALLY because the brain will do it on autopilot! About the same as when you brush your teeth or while operating a machine (you do not like thinking of attaching feet on the pedals ... skill has developed and automated).

 

 

 In short, your brain is completely free for only one thing you should try to make a conscious every workout - it is "to think about the muscle contraction" (further reduce its conscious mental orders during each repetition). How long do I need to adhere to such a plan?

• I recommend at least 1 month. In fact, the longer the better. 3 months optimally.
• A month later, a "mental work" in the gym, you can slowly begin to bid up home weight on the bar. They are still very LEGIE for you, but you will gradually begin to increase them.
• Only after 3-4 months you should come to their workers weights for 10-15 reps.

What does this mean? Let's say you can now reap 60 kg barbell lying. BUT we are in a phase of "preparing the body for exercise" so you press on each training session (three times per week) is very easy for you all to 20 kg (empty vulture).
A month later, these exercises you will gradually add weight at the rate of 5 kg each week. Ie after two months you will come to its initial results of 60 kg. But the effectiveness of such a regime is different. She's just a space! Your muscles completely take the entire load in the exercise. Their efficiency is very high and therefore the growth is very fast and in the right places.
Next (3-4 months), you will gradually continue to increase the weight at the same rate (5 kg in 1-2 weeks) and lo and behold ... !!! .. Here you reap 65 ... that's 70 kg .. . And this despite the fact that you feel "is not the limit." You deliberately "chilling speed" in order to keep up the longer growth dynamics. But this is another story which we will speak in the relevant chapter of this book.


Parting words

I know that most people do not understand what I said in this chapter. Most will be as before spending useless their time and energy in hopes to pump large muscles. BUT, I also know that some of my readers percentage of idiots is much less than in the rest of the population. And it is reasonable for these people, these recommendations will be FANTASTIC effective!
You just can not imagine how fast a person begins to progress if initially prepare the ground for themselves it! Once again I appeal to the most conscious people: It is better to lose a day, but then an hour to fly! How to save the day, but then crawl over the years!