- Name: Brown
- Year of birth: 1992
- Height: 183 cm
- Weight: 87 kg
- West Chester, PA, USA
How many muscles does a beginner gain?
I started going to the gym in May 2011, and in seven months I was there exactly 130 times. This is four to five times a week. I keep a training diary in my notebook, and I like to count the number of classes, this makes me more disciplined.
Despite the fact that in the first year my weight increased by only 4 kilograms, the body began to look completely different. Do not try to monitor your progress on floor scales - they are cheating. And there is no ideal weight formula .
I started with a basic program , as recommended for all beginners. Basic exercises, the minimum number of approaches, no more than 6-7 repetitions in the exercise. A little later, I began to divide the training into upper and lower body, and repeat each twice a week.
In addition, once a week I make a cardio day and run 8 kilometers. I believe that this allows the muscles to recover after exercise, as the blood circulates faster and the toxins are aggressively washed out. But I do cardio on a separate day.
Mass cycle - do you need chemistry?
When I prepared my body for training, and increased from 80 kg to 120 kg the figure in the bench press , and from 50 kg to 80 kg in the squats , I started the weight cycle in 2012. It's funny that some attribute a sharp set of muscles to “chemistry” - but, in fact, you just need to eat a lot.
Of course, how will your muscles grow if you don’t eat anything? I was always broad-shouldered, but thin, so I had to eat a lot in order to build muscle. In addition, the body needs protein, and you won’t get it from ordinary foods. Need isolates.
The main rules of the diet for muscle gain are very simple: + 20% to the daily calorie intake , 200-250 grams of pure protein (remember that 100 grams of chicken accounts for only 20 grams of protein), about 80 grams of fat, and the remaining calories for various carbohydrates.
When working on muscles, do not be afraid to gain some fat - the body either gains mass or does not gain, and when it gains it, not only muscles come, but also fat. If you are afraid of fat, you will not get muscle. The main thing is to know the moment when to stop.
How to dry
During drying, when you want to get rid of fat, while maintaining the muscles you have gained, the most important thing is not to lose these very muscles. Therefore, it is necessary to reduce the calorie intake by no more than 20%, and there is also a lot of protein.
I was scared that a lot of protein is harmful, but these people could not give real evidence. There is no study that 200 grams of protein is harmful to the liver or kidneys. There are a lot of horror stories on the Internet, but usually people don’t understand what they are writing about.
My future plans
Considering that I began to seriously engage in bodybuilding just 15 months ago - I am at the beginning of the journey. Before that I was less than 20 years old, and I did not dare to spoil my health; I really sympathize with those who start at age 16, and grows up as a swinging dwarf.
Now I want to focus the training on muscle mass, and become a little larger. I am also actively working on the technique of exercises (squats with a bar are especially hard for me) so as not to get injured while working with serious weight.
Top tip for newbies
Firstly, do not try to do it until you are eighteen years old - my parents and coach were strictly against it, for which I am grateful to them. Yes, many violate this ban, and are looking for workarounds , but they pay with their future health.
Secondly, remember that nutrition is several times more important than the workouts themselves. If you think that a little chicken and sausage will provide you with the protein norm - you are mistaken. If you want muscle, count with a piece of paper how much protein and calories you eat. There are no other options.
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.