GYM TRAINING

Here, you will learn about muscle growth. You will learn a bodybuilding program that is very fast and very effective.

It has the main purpose of developing the body as a whole, not as separate parts. When you work out in this way (full body training), you use all the muscles of the body in the training. Don’t focus on one or 2 body parts. Having a full body workout is the best way to grow.

In our training there are 4 main basic exercises. The best are squats and deadlifts. The 2 exercises, which use the whole body intensively, give you a proportional and fast growth.

The squat is the exercise where you bend your bottom towards your heels, keeping your back straight and having a heavy bar on your shoulders. In this exercise, for maximum effect, you must bend your legs all the way, “ass to the grass”, as they say. Most do not complete this exercise. Many stop halfway through. That way, they don’t get all the benefits of this exercise. The bottom is not worked much in this way. In order to have strong and well-developed legs all over, we must perform this fantastic exercise as correctly as possible. This is the ultimate weight training exercise at the gym.

The deadlift is the exercise where you grab a very heavy bar and strengthen your back by moving the bar up and down with your arms outstretched and your back straight. Also, the legs are bend a little, performing a little push when lifting the bar. And this exercise works all the muscles in the body and helps in the proportional development of the body. It focuses a lot on the development of the back, but also has effects in the other muscle groups.

These two exercises create a very high anabolic effect in the body. This means that the body will have more growth available. The body will grow the most from these two exercises if practiced regularly.

The next exercise, although not for the whole body, is for the chest, shoulders, triceps, forearms and abdomen. This exercise is more for upper body, trunk and arms.

The chest press is a very useful exercise for developing the chest and arms. Here, you lie flat on a horizontal bench and do repetitions of lifting a heavy bar using your hands and chest. The bar is raised until the hands are outstretched and lowered until the bar almost touches the chest. That way, we have the widest possible range of motion and that’s how we work these muscles the best.

The last main exercise is the biceps flexion (bend) with a straight bar or a Z-bar. For this exercise, we will stand with our back straight and take a heavy bar in both hands. We will raise the bar until it reaches the chest and then, we will lower it until the hands are almost extended. In this way, we work and develop our biceps.

All these exercises stimulate the whole body in a holistic way and help it to develop optimally and symmetrically proportionally, creating a very attractive appearance.

Breathing is very important in performing these exercises. For maximum training effect, the active working part of an exercise (when you pull or push the weight) should be done with a quick movement, while the passive part is more relaxing (when you return the muscle to the beginning of the exercise after working on it) it should be done in a slow motion. The return to the beginning of the exercise must be slow, controlled and slightly strained. You take a deep breath on the passive movement and get ready. And exhale fully and deeply, contracting your abs and PC muscles and making sounds if they come out, when you do a hard push or a hard pull (the active part of the exercise). Breathing will regulate your strength and endurance. The more correctly and more we breathe, the more energy we have to perform the chosen exercise as well and as hard as possible.

For the best and fastest results, it is necessary to know how to perform the exercises correctly. A very important aspect is that when we are in the active part of the exercise, we want to have a higher speed of execution, and when we are in the passive part of the exercise, we want to have a lower speed.

Also, concentration is very important. During the exercise, we stay focused only on the exercise itself. We only pay attention to breathing, correct posture, correct technique and energy expended. Any other thought, which is not related to training, will be ignored.

To begin with, I recommend a 3-week training period with these main exercises. A training session should look like this:

1) Squats.

2) Deadlift.

3) Bench Press.

4) Flexing (bending) biceps with a straight bar or a Z bar.

Choose a heavy, comfortable weight for each and do 4 sets of 5-8 repetitions. Take a 2-minute break between exercises.

You score and keep track of your workout given your chosen weight and number of repetitions in a set for each exercise. In the next training session, either increase the number of repetitions in the set, or increase the amount of weight and decrease the number of repetitions. For example, at the beginning you did 6 repetitions of squats with 50kg. Next time you do 7 repetitions in a series with 50kg, and the next time you do 8 repetitions in a series with 50kg, and next time you will do 6 repetitions in a series with 55-60kg. And so on and so on. For maximum growth, each training session must outdo the previous one.

You will have a day of training and after that you will have a day of relaxation. The best way to train is on Monday, Wednesday and Friday, preferably in the morning on an empty stomach.

The stretching and massage part of the training session is very important. During the 2 minutes of relaxation between exercises, you can first stretch the muscles you worked with, and then, you can massage and/or shake. By stretching, massaging or shaking them, we greatly help the muscles to relax after the huge stress they have had. This will make muscle recovery much easier and faster.

You train with these 4 main exercises for 3 weeks and keep track of your training. Then you take a week off.

Then, the second training period begins. This period will have 2 different training days (Day 1 and Day 2). Day 1 will have certain exercises and Day 2 other exercises, designed to grow your body as a whole.

Day 1: 1. squats, 2a. chest press with two dumbbells and 2b. dumbbell rows.

Day 2: 1. deadlift, 2a. dumbbell shoulder press and 2b. pull ups.

The two exercises a and b alternate one after the other. First, perform exercise 1 for four sets and then perform the two exercises marked 2 in tandem. First perform exercise 2a, then rest, then perform exercise 2b, then rest and perform again exercise 2a, and so on until four sets are performed for each.

The dumbbell chest press is performed in the same way as the barbell chest press. This exercise will be a little harder, because the stabilizing muscles of the arms will also be worked. Holding two dumbbells and pushing them is harder than holding a barbell and pushing it.

Dumbbell Rows is performed on a horizontal bench. Place the knee and the hand on the same side of the body on the bench so that the body is straight and parallel to the bench. The other leg is fixed on the ground and the dumbbell is in the other hand. Start by holding the dumbbell out and take a deep breath. Keep the back straight, exhale and lift the dumbbell vertically by pulling the elbow up until the dumbbell is next to the body. Then inhale and lower the dumbbell back down, this is one repetition. This exercise works the back and biceps a lot.

The dumbbell shoulder press is performed the same way as the dumbbell chest press, except now the body position is vertical instead of horizontal. Here, we’re going to use an upright bench to get a straight back and be able to push up. In this way, we target the shoulders to work out and develop. This exercise also works the triceps.

Pull-ups are performed at a bar that is located above the head. With this exercise we want to grab the bar with outstretched hands and lift up to bring the chest to the bar. There are different forms of grabbing the bar. It can be grasped with palms facing you, or palms in front of each other, or palms facing front. Each palm grip causes certain muscles in the back and arms to be worked more or less. This exercise is one of the best for developing your arms and back.

You can look up the exercises online to see how they are done. You train as in the previous phase. You choose heavy, comfortable weights and do 5 sets of 6-8 reps per set and gradually increase the workout. The training period is 4 weeks, and it is recommended that the training is done on Monday, Wednesday and Friday.

Then another week of relaxation is taken. This week, the body really grows. Now he has time to grow. Then comes the 3rd phase which has 3 different training days.

Day 1: 1. squats, 2a. chin-up (traction with palms towards the body), 2b. dips.

Day 2: 1. deadlift 2a. push-up with weight, 2b. rows with two dumbbells.

Day 3: 1a. pull up (traction with the palms opposite the body), 1b. barbell shoulder press, 2. squats.

The dips are intended to work the triceps of the shoulders and the chest. The body is supported in the hands on 2 parallel bars without touching the ground. Start with your arms outstretched and your back straight and lower your body down through bending the arms until the body cannot be lowered anymore. Then, push up to lift your body up until your hands are straight.

The weighted push-up is a normal push-up that is performed with an added weight on the back. It can be a weight from the gym, it can be an improvised weight, or it can even be a person sitting on their back.

This phase also has 4 weeks. In total, the training period with the 3 phases is 3 months. You will get huge results from this special bodybuilding program to train the body as a unit. Your muscles will gain a lot of mass, beauty and strength.

Each workout should only have 45 minutes of intense muscle training and at least 15 minutes of pre-workout warm-up and 15 minutes of post-workout stretching.

Your growth rate will be determined by your work out weight, your super healthy diet of nutritious fats, proteins and vegetables, and the amount of time you dedicate to recovery (like massages, breathing and yoga) and the quantity and quality of your sleep.

Having a training partner is very beneficial, but even on your own, you will have remarkable results.

The most important aspect is complete dedication. Never skip a workout or exercise. You train until you can’t anymore and give everything you have in you when you perform the exercises. Diet and recovery time are also very important.