- Name: Andrey Ivanov
- Year of birth: 1992
- Height: 179 cm
- Weight: 67 kg
- City Novosibirsk
I started playing sports at the age of 11, and was engaged in rock climbing, judo, karate, freeriding, and gymnastics. At 16, I wanted to make a figure - I started with pull-ups on the horizontal bar at home, and soon I started pulling up 200 times in total daily.
In the gymnastics hall there were a barbell and dumbbells - I switched to them from home training. There was definitely progress, but I did not know anything about proper nutrition and other conditions for muscle growth, so I did not grow as fast as we would like.
Strength or muscle?
At the age of 17, I realized that sports success for me is not as important as appearance. I wanted to develop a beautiful, muscular, stately body and look like a real “cover guy”. Frankly, my desire is still strong.
I reviewed my attitude to training, and instead of exercises with a large number of repetitions, I finally switched to work with a serious weight and a smaller (no more than ten) number of repetitions. I believe that only serious weight will help develop muscle.
Exercises with body weight or weights?
Only beginners can deal with body weight - progressing, this load will still be small. You need to use the extra weight (I hung a 23 kg load on my belt), or switch to training with dumbbells and a barbell, or better yet combine both options.
It seems unbelievable, but a year of home training with body weight gave me less result than three months of exercise with weights. I began to pull myself up three times on one arm 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 shake. It did not turn out to be 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 is important not to forget that sports supplements are only supplements, not a substitute for nutrition. It is especially important for a beginner to eat fully, not to skip meals, try to include natural products in the menu - sources of vitamins and minerals.
Is the basic program suitable for a beginner?
My trainer immediately warned me that under 18 you can’t do such serious exercises as squats, deadlift or even standing press on the biceps. I practiced on simulators, training leg and shoulder muscles with alternative exercises.
When age allowed, I switched to a full-fledged basic program , having previously carefully worked out the technique. There is no need to rush to start working with large weights - the health of joints and ligaments is much more important, especially in the future.
The secret of a flat stomach and abs
To make a press, you do not need to perform a thousand twists in a row and go on strict diets - remember that the relief depends only on subcutaneous fat , and the best way to lose weight is a basic program, and good nutrition 4-5 times a day.
The press muscles are generally genetics. I never shook them on purpose, but I noticed that from pull-ups with weight, the press became more prominent. At the same time, it is important not to put the pelvis forward - the closer the crossbar to the wall, the more correctly you will be tightened.
The most important tips for beginners
If you want to make a figure, I advise you to make a base . Squats, bench press, deadlift - all this builds muscles as quickly as possible, due to the large number of muscles involved in the work and a strong release of testosterone when performing these exercises.
Do not forget that you need to train no more than 50 minutes, and food and recovery is 80% success . It is important to have good and high-quality nutrition, sleep at least 8 hours a day - and it is important to go to bed no later than 12 nights.
Note: the information and tips in the materials of the “Before” and “After” sections are the private opinions of the heroes of the articles; editorial views may vary. Before following the advice of the heroes, we recommend that you familiarize yourself with other materials on the site.