If you have a gym guide and you’re still hungry for good and simple professional advice on how to get a body with that idol of the Greek god, don’t worry!
You just have to persevere, use the knowledge extracted from this article and you will get the desired parts of the body.
But don’t forget to keep warm and cool, plus stretch before and after each session; Or even better, to improve muscle recovery after each set and prevent injury.
Use Free Weight Instead of Machines
Machines will have uses, but to begin with, pay attention to free weights. This means practicing almost exclusively with dumbbells and dumbbell bells. Free weight recruits many stable muscles to regain balance and control.
This means that you will work on more muscles than you want. This will create small bumps, lines and definitions on your body, not a large amount of muscle in your desired muscles. Due to the extra stimulation produced, your muscles grow faster. Why do you think that almost all professional bodybuilders use weights for free?
Compound Exercises Instead Of Isolation Exercises
Use maximum compound exercise in your workouts. Compound exercises are exercises that involve the movement of two or more joints.
Because they use more joints, this means more muscle mass. More muscle mass means heavier weight. Being overweight means gaining more muscle.
Some of the best compound exercises are squats, deadlifts, chin ups, dips, bench presses, barbell presses, langs, bent-over barbell roe… etc.
You have to be more discriminatory in the support you provide towards other people. Whether or not you try to do more rips or gain more weight than in the previous session, your muscles will think, “Hey … we did it. There’s nothing new, so you don’t have to be big and strong.”
For this reason, every time you undergo hard training, it is important to give your body time to recover, as it is stressed and already suffering from many minor ailments. When you relax your muscles grow, especially when you are not sleeping in the gym.
Therefore, you must have at least 8 hours of sleep every night. Also, do not exercise daily and do the same muscle group once or twice a week. If your exercise is strong enough, do not exceed one hour per session.
Try not to do cardio like your weight training exercise. In fact, you should do a low heart rate exercise during the muscle building phase because aerobic exercise burns the muscles. When it comes to the cardio cutting phase you can increase it so that fat is reduced and mood can be defined.
Correct Technique And Form
Everywhere, every day you will see that people use poor form and style in weight training. This not only hurts your growth but also puts you at risk of infection.
The worst form usually occurs when trying to gain weight out of vain or ignorance. As a guideline, always focus on the muscles you want to develop for this particular exercise. Collapse and expand it.
Increase weight consciously and slowly. Never swing wet, especially when doing biceps or military pushups. To lose weight, reduce weight by taking about 3 seconds instead of gravity. You have to fight gravity to activate the muscles, otherwise half your effort will be in vain.
Another common mistake is when people are bent while pushing the bench. By bending your back, you are using your spine to gain weight. Exercise should always be pushed back against your bench to make your chest work effectively! However, you need to bend your back while doing squats and deadlifts.
With a few exceptions, as a general rule, if you can increase the weight for more than 10 reps, it is much lighter. Conversely, if you cannot lift it more than 5 times in good condition, it is very heavy.
To increase height and bulk faster, you need to do less body exercise!
Most people do not understand this. Your lower body makes up 60 to 70% of your muscles. If you do not train them, then not only do you have spider legs, your whole body will not grow at the same speed and length.
Do not think that you can hide those thin legs in your pants! Most people do not train their feet because squatting, weightlifting and langon can be very strenuous exercises. But it is because of this density that when you sleep you will produce more growth hormone and muscle growth is normally stimulated.
There will be fatigue and continued fatigue after weight loss. To lose weight, you must be low in calories. To build muscle, you need more calories, period! So do not be afraid to eat. Eat plenty of protein, complex carbohydrates and good oils like omega, olive, flaxseed, fish, etc. especially after a workout.
There are times when your body is most hungry for nutrients and quickly absorbs what you eat. The longer you eat after exercise, the less effective it will be. Even better, this time drink a fast absorbing protein shake with a high glycemic index carbohydrate. The production of insulin in carbohydrates is stimulated almost immediately and the protein is quickly distributed in muscle cells.
Eat about 2 grams of protein per kilogram of body weight or 1 gram of body weight per kilogram. Spread your food evenly throughout the day at intervals of about 3 hours. It is advisable to take creatine, protein, vitamin and L-glutamine supplements.
Yes, you are likely to gain weight but most of it will be muscle weight because muscles are heavier than fat. You can also increase fat by consuming extra calories. Don’t worry, this is a pleasant problem because the more muscles you have, the easier it will be to lose fat when you reach the cutting stage to achieve that wavy definition.
Easy, isn’t it? Now that you know the facts, the rest is up to you to decide.