Back to basics …

 


62 kg at 175 cm is small, but it’s not so tragic. Anyway, “fix” it will go and I hope quite easily. The first important step you have taken is the decision to change the current situation. Now comes the elaboration of the “where to go” plan, and I will help with that. But then in the end it will be up to you and no one else. If you are really serious about your efforts to gain muscle mass, and if you are willing to sacrifice something for it, then the results will definitely be great! However, if you are skeptical about the following lines, the amount of food, training and supplementation, then the results will probably not come or, if so, not to the extent that they could. The word “want” is the absolute basis. If you really want to, then it will not be a problem for you to get used to a regular meal every two or three hours, it will not be a problem to do a great workout and it will not be a problem to climb into the duvet instead of watching TV or steaming outside with friends in the evening and look forward to training the next day. “Only he who sacrifices a lot will gain a lot!”

But enough introductory soulless speeches, let’s get straight to the point. To achieve your goal, you will need to have the following things in perfect order. First, it is training that must be intense and heavy enough to provide the body with a stimulus for new growth. Secondly, it is a diet that must be in 100% order, because if they do not have muscles to grow from, they will simply not grow. This is a relentless truth that applies even more to your body type! In third place is supplementation, where investment in at least basic substances (vitamins and minerals) is absolutely necessary and investment in other things (proteins, carbohydrates, Creatine) is more than appropriate. And it remains to occupy the fourth point and that is regeneration. Muscles do not grow during training, but during rest, and if you do not have enough of this, you will not grow again as you might otherwise! Getting enough sleep at night is an absolute must! It is not possible to go to bed sometime after midnight and get up to work at six in the morning. The body would not have enough time to regenerate and in extreme cases this could lead to overtraining and injury!

Ученые назвали эффективную тренировку для потери веса — Российская газета

But now for a few points in a little more detail … I’ll start with the training. The classic volume training of a normal natural bodybuilder (ie one who does not use prohibited supportive substances) could be, for example, in the style of 3 or 2 + 1. This means three (or two) days of training, a day off. Once in two training units, it pays to extend the leave by one day, ie. the split would look like 3 + 1 + 3 + 2 or 2 + 1 + 2 + 2. The latter in particular is very suitable, as it is based on exactly seven days and then is very easily incorporated into the daily duties of the individual. Of course, this is not a necessity. So how do you divide the individual games? For example, as follows:

1 – chest, shoulders
2 – thighs, calves
3 – free
4 – biceps, triceps, forearms
5 – back, abdomen
6 – free
7 – free

Of course, there are many options, so for clarity, I’m adding another favorite:

1 – chest, triceps
2 – thighs, calves
3 – free
4 – back, biceps, forearms
5 – shoulders, abdomen
6 – free
7 – free

If you write that you want to gain mainly on your feet, then we can give these on the first day, for example as follows:

1 – thighs, calves
2 – chest, triceps
3 – free
4 – back, biceps, forearms
5 – shoulders, abdomen
6 – free
7 – free

But there are an incredible number of possibilities, so it will be up to you to experiment and watch what suits you best. It is possible to give, for example, a split of the following …

1 – chest, triceps
2 – shoulders, abdomen
3 – free
4 – thighs, calves
5 – back, biceps, forearms
6 – free
7 – free

… and it will really suit someone, but most people should mind the combination of chest and shoulders the day after, because if you leave the chest really well, they will make the pectoral muscles know about themselves the next day and then leave the shoulders is no fun, because pain in the pectoral muscles makes work quite difficult.

Over time, you can change the split to another, a little more difficult, which will again be a new and higher stimulus for muscle growth. Now you will rehearse each game only twice in 2 weeks, which is of course enough for a start, but over time the progress will be lower and it will change over time. It can be arbitrary, you can change food, supplementation, you can change the type of training (eg to the method of reducing the load, ultra-fast or ultra-slow repetitions, distributed series, superseries, etc.) or you can change the split and because we talked about it the most now, I will only deal with this possibility. We will try to fit in the same period of 14 days by one extra training unit for each game, for example as follows:

01 – thighs, calves, biceps
02 – chest, shoulders, triceps
03 – back, abdomen
04 – free
05 – thighs, calves, biceps
06 – chest, shoulders, triceps
07 – back, abdomen
08 – free
09 – free
10 – thighs , calves, biceps
11 – chest, shoulders, triceps
12 – back, abdomen
13 – free
14 – free

Спорт в самоизоляции: приложения, IG-тренировки, челленджи и викторины —  Российская газета